Issue date: Dec 5, 1999
Spinach, a health
powerhouse
Science keeps discovering new ways this super-vegetable
protects you from head to toe, birth to old age. Here are the latest
findings.
  ooking
for a vegetable with super health powers? Try spinach. It's packed
with vitamins, minerals and antioxidants that protect you all your
life. Scientists constantly discover new reasons to eat spinach:
Eating cooked spinach more than twice a week cuts the need for
cataract eye surgery in men by half, according to new Harvard University
research. And including at least two servings a week in your diet
halves the odds of macular degeneration (a leading cause of blindness),
says the National Eye Institute.
Feeding spinach to laboratory animals helped prevent and reverse
memory loss, report Tufts University investigators.
People who eat at least one serving of greens, including spinach,
each week are 20% less likely to develop colon cancer, according
to Italian research. And in a large-scale Harvard study, those same
leafy greens were singled out as most protective against stroke.
Because it's high in vitamin K, spinach also helps build stronger
bones, lowering the risk of hip fracture from osteoporosis as much
as 30%, suggests a joint Harvard-Tufts study.
Spinach's secret weapons: the antioxidants beta and alpha carotene,
lutein and zeaxanthin as well as potassium, magnesium, vitamin K
and particularly all-important folic acid. Spinach is the richest
plant source of folic acid, which helps prevent serious birth defects
and suppresses homocysteine, a blood factor tied to higher rates
of heart disease, strokes, depression and Alzheimer's disease. One
half-cup of cooked spinach provides two thirds of the daily value
for folic acid.
One downside: Spinach is rich in oxalic acid, which may contribute
to kidney stones in some susceptible people.
Tip: The disease-fighting antioxidants in spinach are better absorbed
from cooked spinach with a little added fat, such as olive or canola
oil.
How much is a serving? Half a cup of cooked spinach or 1 cup of
raw spinach.
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Spinach
and Mushroom Frittata
Total preparation and cooking time: 40 minutes
1 10-ounce package frozen chopped spinach, thawed and squeezed
thoroughly to remove liquid
4 eggs or equivalent egg substitute
1 cup part-skim ricotta cheese
3/4 cup freshly grated Parmesan cheese
3/4 cup chopped portobello mushrooms
1/2 cup finely chopped scallions with some green tops (about 4 large)
1/4 tsp. dried Italian seasonings
Salt and pepper, to taste
Preheat oven to 375 degrees. In a large bowl, whisk together all
ingredients until well mixed. Spray a 9-inch pie plate with cooking
spray and fill with the spinach mixture. Bake for 30 minutes, or
until browned and set. Let cool for 20 minutes, cut in wedges and
serve.
Serves: 6.
Per serving with eggs: 178 calories, 6g carbohydrates, 10g fat
(5g saturated), 15.5g protein, 1.3g fiber, 358mg sodium. With egg
substitute: 148 calories, 7g fat (4g saturated), 382mg sodium, other
values the same.
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Spinach
Salad With Orange-Ginger Dressing
Total prep time: 15 minutes
4 cups fresh spinach, thoroughly washed, drained and patted dry
1 avocado, peeled and diced
1 large orange, peeled, sliced and seeded
1 Tb. extra-virgin olive oil
1/4 cup orange juice concentrate
1 tsp. fresh lemon juice
2 tsps. fresh ginger root, peeled and grated
Salt and pepper, to taste
Divide the spinach among four salad plates. Top with avocado and
orange. Whisk together next 5 ingredients to make a dressing; drizzle
on each salad. Top with freshly ground black pepper.
Serves: 4.
Per serving: 170 calories, 3g protein, 17g carbohydrates, 11.5g
fat (1.7g saturated), 3.5g fiber, 50mg sodium.
PHOTO CREDIT: Renee Comet for USA WEEKEND
10 reasons
to eat spinach
It lowers the risk of ...
Stroke
Colon and rectal cancer
Macular degeneration
Cataracts
Heart disease
Osteoporosis
Memory loss
Alzheimer's disease
Depression
Birth defects
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