The Spinach

Spinach contains lots and lots of vitamins:

Vitamin A - Spinach does not contain Vitamin A as such, yet has a high "Retinol Equivalent Activity". (Retinol is another name for Vitamin A.) This is due to the Beta Carotene content of Spinach (See next item). Vitamin A is an antioxidant vitamin, essential for eye health and vision (particularly prevention of night blindness), assists in growth and bone formation and strength, maintains healthy hair, skin and mucous membranes, assists protein synthesis, prevents and fights viral and respiratory infections.

Beta Carotene - The human body converts Beta Carotene into Vitamin A in the intestines and liver. Spinach is one of the richest sources of beta carotene. (Only carrots and parsley contain more.)

Vitamin B1 (Thiamine) - Acts as a coenzyme that facilitates the conversion of glucose into muscular and nerve energy. In many foods, B1 is not readily bioavailable (ie not much is absorbed into the body.) Thiamine in Spinach is one of the most bioavailable sources due to the presence of folate. Folate raises the bioavailability of Thiamine.

Vitamin B2 (Riboflavin) - Sometimes also known as Vitamin G, Riboflavin is necessary for the maintenance and repair of mucous membranes and body tissues. It also assists in converting proteins, fats and carbohydrates into energy.

Vitamin B3 (Niacin) - Sometimes known as Vitamin PP, Niacin assists in cell respiration, stabilizes cholesterol levels, produces energy from proteins, fats and carbohydrates, maintains a healthy brain and nervous system, as well as skin, tongue and digestive health.

Vitamin B5 (Pantothenic Acid) - Vitamin B5 is well known as an anti stress or anti anxiety vitamin, though plays a much wider role in nourishing and maintaining the nervous system and the production of anti stress hormones. It acts as a detoxifying agent, controls fat metabolism, assists in the production of energy and the formation of antibodies.

Vitamin B6 (Pyridoxine) - The anti depression vitamin, it is also an anti allergy vitamin. Additionally, Vitamin B6 is essential for the manufacture of brain chemicals, nerve impulse transmitters, blood formation and energy production.

Vitamin Bc (Folate) - Spinach and other dark green leafy vegetables such as broccoli are nature's strongest sources of folate. Sometimes also known as Vitamin M, folate or folic acid is an anti-anaemia vitamin. It also prevents neural tube and other birth defects in fetuses, builds up resistance to infection in infants, is essential for blood formation, the transmission of genetic code and in cellular protein synthesis in the metabolism of RNA and DNA.

Vitamin C - Spinach is a moderate source of Vitamin C - another of the antioxidant vitamins. Vitamin C produces various brain chemicals and nerve substances, activates folic acid, promotes iron absorption, boosts immune function to provide resistance to infection, controls cholesterol levels, promotes wound healing and maintains collagen levels for healthy connective tissues such as in skin, joints and organs throughout the body.

Vitamin E - Spinach is a moderate source of this Vitamin that is commonly deficient in modern diets, particularly low fat diets. (Vitamin E is a fat soluble vitamin and usually accompanies fats/oils.). Vitamin E is an antioxidant, anti cancer and cardiovascular enhancing & protecting vitamin. It also enhances immune response. A little confusing by many is that there are eight different natural varieties of Vitamin E, plus synthetic varieties. Although their functions overlap, each has specific strengths or benefits over the others. Synthetic Vitamin E supplements often do not provide cardiovascular benefits even though they may prevent and treat prostate cancer effectively, for example. One of the many marvels of spinach is that it contains a broad spectrum of all the natural varieties of Vitamin E, so all the benefits from this group of vitamins can be found in the one plant.

Vitamin K - Spinach is one of the better sources of dietary Vitamin K (though cauliflower is by far the best source). This vitamin's main function is the control of blood clotting - hence the name "K" (for Koagulation. Pardon the spelling, but it was discovered and named by a Danish scientist about 75 years ago. This probably accounts for the misspelling by today's English language standards. Besides, "C" was already taken as a vitamin name.) Up until recently, the blood clotting control function was believed to be Vitamin K's only function. Research in recent years has discovered numerous other functions, such as being an even more powerful antioxidant than Vitamin E. It is now known to be necessary for bone health (as is Vitamin D) because it "glues" calcium into the bone matrix. In regulating calcium, Vitamin K also keeps calcium out of artery walls (prevents atherosclerosis, and accordingly heart attacks).

Spinach for Heart & Cardiovascular Health:

Eat more spinach. Your heart and arteries will thank you.

Spinach is rich in the mineral potassium and low in sodium. Potassium or potassium-rich diets are an effective first line of defence against high blood pressure / hypertension. Potassium salts are commonly recommended as a substitute of sodium chloride (common table/cooking salt) for people at risk of or suffering from high blood pressure. Potassium lowers blood pressure. Sodium raises blood pressure. Spinach, being high in potassium and low in sodium is therefore a clear choice for your cardiovascular health.

Folate or folic acid, abundant in spinach, is also known to reduce high blood pressure or hypertension. Folate also reduces the risk of developing high blood pressure in the first place. It serves as both a preventative and a treatment for hypertension. Folate has been shown to reduce levels of homocysteine, a blood component and inflammation marker that can damage blood vessels. Folate may also help blood vessels relax, improving blood flow. (American Heart Association's 58th Annual High Blood Pressure Research Conference, 2004)

Co-enzyme Q10, of which spinach is one of only two plant sources (the other is broccoli) plays an important role in cardiovascular and heart health. Co-Q10 is essential for muscle strength throughout the human body - and the heart is one of the body's muscles. In fact, patients on statin (cholesterol lowering) medications often suffer the side effect of weak and painful muscles because statins interfere with the human liver's natural ability to produce Co-Q10. Accordingly, Co-enzyme Q-10 is often recommended by doctors to be taken as a supplement alongside statin drugs. Wouldn't it be nice if the medical profession just recommended more spinach in the diet?

Specific to heart and cardiovascular health, there has been over 30 years of research studies into the role of Co-enzyme Q10 for both prevention and treatment. The research solidly establishes that Co-enzyme Q10, an antioxidant, has potential for use in prevention and treatment of cardiovascular disease, particularly hypertension, hyperlipidemia, coronary artery disease, and heart failure. (Coenzyme Q10 and cardiovascular disease: a review. J Cardiovasc Nurs. 2002 Jul;16(4):9-20)

Lutein, an antioxidant carotenoid also abundant in spinach, prevents or reduces atherosclerosis, or hardening of the arteries. Atherosclerosis is one of the major causes of heart attacks, so lutein is a valuable nutrient for the prevention of not just atherosclerosis, but also of heart attacks and strokes. ("Oxygenated Carotenoid Lutein and Progression of Early Atherosclerosis. The Los Angeles Atherosclerosis Study" Circulation, June 19, 2001, Vol. 103, No. 24, pp. 2922-2927.)

Betaine, of which spinach is a rich dietary source, also reduces cardiovascular risks through its action of homocysteine metabolisation. (Effects of Betaine Intake on Plasma Homocysteine Concentrations and Consequences for Health. Current Drug Metabolism, Volume 6, Number 1, February 2005 , pp. 15-22(8))

Animal studies, believed to be likely to produce similar results in humans, show that spinach proteins (particularly in the presence of a low vegetable oil diet) lowers cholesterol and triglyceride levels. The consequences for heart and cardiovascular health of lower cholesterol and triglyceride levels should be obvious to all. (J Nutr Sci Vitaminol (Tokyo). 1995 Oct;41(5):563-73.)

Even in the event of a heart attack, researchers now believe that spinach and other leafy green vegetables will minimise the tissue damage caused to the heart. The chemical nitrate, found in spinach and other leafy green vegetables, is credited with this protective effect. (November 12, 2007 Proceedings of the National Academy of Sciences)

Overall, spinach is a delicious and nutritious, multi-faceted defence against heart and cardiovascular diseases.

Spinach for Maternal, Fetal & Early Childhood Health & Development:

Healthy fetal development requires the mother to have adequate folate / folic acid intake. It has been well establish over the past two decades in many studies replicated around the world that neural tube defects such as spina bifida, cleft lip, cleft palate are caused by lack of folate during the first two weeks after conception. (ie - before the woman even realises that she is pregnant.) Some governments, including the US Government, have now mandated folate fortification of flour and cereal products in order to raise average folate levels in the population and prevent these serious birth defects. The results of this mandate have exceeded expectations. (Journal of Nutrition, Dec 2001.) That said, many or most countries do not mandate folate fortification of flour & cereal products, so it is important that women of childbearing age consume adequate and regular folate from dietary sources such as spinach.

The fact of folate deficiency and birth defects is unquestioned and well know. The method by which folate or folic acid protects the fetus is still under investigation, though animal research is implicating specific genetical factors. (Nature Genetics, Oct 1, 1999.) Prior to mandatory fortification, around one birth in 1,000 resulted in spina bifida and one in 600 had cleft lip or cleft palate. These figures still occur in parts of the world where folate intake is low.

Female fertility is also enhanced by folate, according to an Hungarian study which went on to also report that the incidence of twins also increased when folate supplementation was taken periconceptually (around the time of conception). (Pregnancy outcomes in a randomised controlled trial of periconceptional multivitamin supplementation. Archives of Gynecology and Obstetrics Volume 255, Number 3 / July, 1994) While this study was based on folate supplementation, it is highly probably that dietary sources of folate, such as spinach, should produce the same effect if the consumption equates to a supplemental dose of folate. As the supplemental dose in the study was just 0.8mg of folate daily periconceptually, regular ingestion of spinach to achieve this dose is relatively easy. N.B. A number of subsequent studies internationally have cast doubt on the increased risk of twinning. No other studies, however, have questioned the improvement in the fertility rate. This appears to be well accepted now in scientific circles.

Vitamin A is also a vital nutrient for the growing fetus during pregnancy and also during breastfeeding. Spinach is one of nature's most potent sources of beta carotene, a precursor to Vitamin A that the human body readily converts into Vitamin A. It has an important role in the healthy development of the fetus and the newborn, with lung development and maturation being particularly important. The German Nutrition Society (DGE) recommends a 40% increase in Vitamin A intake for pregnant women and a 90% increase for breastfeeding women. The American Pediatrics Association also cites Vitamin A as one of the most critical vitamins during pregnancy and the breastfeeding period. ( The importance of β-carotene as a source of vitamin A with special regard to pregnant and breastfeeding women. European Journal of Nutrition Volume 46, Supplement 9 / August, 2007)

The benefits of spinach for infants is not confined to their fetal stage. Post birth, spinach is an important source of a wide range of most of the vitamins, minerals, phytonutrients, amino acids a child needs. (Obviously, spinach cannot be a sole source of nutrition for infants as it still lacks the necessary levels of essential oils (essential fatty acids or EFAs) and calcium that are best sourced from breast milk.)

It is recorded that the USA had a child malnutrition epidemic in the first three decades of the 20th century. This was a result of factors such as world wars and resultant international food shortages. It is not a coincidence that "Popeye the Sailorman" emerged during this period. Popeye was noted for the super-strength he gained when eating his spinach. Marketed as a cartoon character was a deliberate strategy to aim spinach as a nutrition source to children in response to the malnutrition crisis of the era. The success of the strategy is something we should all note today. ("The Popeye Principle: Selling Child Health in the First Nutrition Crisis" Journal of Health Politics, Policy and Law 2005 30(5):803-838;)

That said in favor of spinach in early childhood, other research recommends that home-prepared infant foods from vegetables including spinach should be avoided until infants are three months of age or older. Cases of infant nitrate poisoning exist from home-prepared vegetable based infant foods for babies under three months of age, though all indications are that after three months of age, such risk virtually ceases to exist. (All commercially prepared vegetable-based infant foods tested have been found to be safe for even babies under three months of age.) (Infant Methemoglobinemia: The Role of Dietary Nitrate in Food and Water. PEDIATRICS Vol. 116 No. 3 September 2005, pp. 784-786)

During those first three months of an infant's life, though, they can still benefit indirectly from spinach, due to the high level of nutrients that the mother passes on to the baby while breastfeeding.

hope u know how important spinach is in our lives.

Spinach is a very important dish in our diet..have it and enjoy and be healthy.

source for this information is http://www.spinachwords.com/nutrients1.shtml