Popeye the Sailor Man had it right. Eating your spinach can help strengthen your body and defend against hard hitting nemeses like oxidative stress caused by free radicals. Spinach is the queen of the dark green leafy vegetables and carries a huge arsenal of antioxidants that will build a strong immune system and balance unstable molecules known as free radicals. Oxidative stress from free radical damage is the cause of many of the modern degenerative diseases seen today, i.e., diabetes, heart disease, cancer, stroke, and Alzheimer’s disease.
The history of spinach goes back to the year 647, when it was first introduced to the King of Nepal as a gift from the emperor of China. Although some view spinach as one of those vegetables “to avoid”, it is truly a gift and should be eaten regularly! Spinach is an exceptional powerhouse vegetable containing the following nutrients and antioxidants known to effectively prevent cellular damaged caused by unresolved oxidative stress:
- Vitamin C
- Vitamin B-6
- Carotenoids
- Chlorophyll
- Glutathione
- Iron
- Calcium
- Lycopene
Both the chlorophyll and carotenoids found in spinach are potent cancer blockers. New research suggests that spinach is effective in preventing macular degeneration of the eye due primarily to the high amount glutathione, one of the body’s most important self-producing antioxidant. Glutathione is present in every living cell and without it they cannot survive – that includes the human body.
Spinach is now available at any time of the year. It can be purchased by the bunch and pre-washed in sealed plastic containers and bags. I enjoy spinach raw and cooked at least three times per week. One of my favorite dishes is sautéed spinach and scrambled eggs – it’s quick, simple, and delicious. But if you want to skip the eggs and add more flavor to your spinach, try this recipe instead:
Antioxidant Rich Steamed Spinach – Serves 4
3 bunches or 3 bags of fresh spinach – simmered until just wilted and pressed to squeeze out any liquid
2 tablespoons of olive oil
1 tablespoon of sundried tomatoes (optional)
2 tablespoons of pine nuts
2 cloves of garlic, peeled and mashed
1. Place 2 tablespoons of crispy pine nuts in pan – heat at 150 degrees for 12 to 24 minutes turning occasionally until dry and crisp.
2. Add 1 tablespoon of chopped sundried tomatoes (optional)
3. Add olive oil, garlic, pine nuts and sundried tomatoes. Pour over spinach and mix slightly.
Resources:
Wexler, Barbara, Antioxidants. Orem: Woodland Publishing, 2007.
Fallon, Sally and Mary G. Enig. Nourishing Traditions. Washington: New Trends Publishing, 1999.
