Spinach is rich in iron, vitamin C and E, potassium, and magnesium.
It is also a good source of Phosphorus and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.
½ cup of canned spinach contains: - More than your recommended daily value of Vitamin K to help with the formation of bones, tissues and hormones. - 70% of your recommended daily value of Vitamin A to keep eyes and skin healthy and to protect the body against infections.
If your spinach always goes bad before you get a chance to eat it, canned spinach is the way to go. Canned spinach actually contains more vitamin c per serving than its fresh counterpart! Looking to add some more fiber and protein to your diet? This can of refried beans has 6 grams of each!
1. Corn. The resounding favorite, these canned golden kernels taste as sweet as candy but pack in way more nutrients without any added sugar. We're ready to throw them on tacos and add to casseroles, salsas and salads.
If you eat spinach every day in excessive amounts (more than a bowl) there can be adverse health effects. Most commonly these include gas, bloating and cramps due to its high fiber content. Eating too much spinach can also interfere with the body's ability to absorb nutrients.
We prefer frozen spinach over canned-it's got better flavor and is lower in sodium-but the same principle applies. One cup of frozen spinach has more than four times the amount of nutrients, such as fiber, folate, iron and calcium, than a cup of fresh spinach, so if you want to power up, do it with frozen spinach.
According to Allen Taylor, PhD, director of the Laboratory for Nutrition and Vision Research at Tufts Jean Mayer USDA Human Nutrition Research Center on Aging, the lutein content of spinach is not damaged in the canning process. So, yes, canned spinach will be as beneficial for vision as fresh spinach.
If you're craving yogurt, spinach or beets, you need more calcium. If you're keeping up with your workout routine during the colder season (good for you!), you'll want to amp up your calcium intake known for building and maintaining strong bones.
Leafy greens. Leafy greens are highly nutritious and many types are loaded with magnesium. Leafy greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens, and mustard greens. For instance, a 1-cup (180-g) serving of cooked spinach has 158 mg of magnesium, or 37% of the DV ( 44 ) ...
Three cups of raw spinach, for example, have 90 milligrams of calcium, whereas one cup of cooked has nearly triple the amount (259 milligrams). Cooking vegetables also increases the amount of magnesium and iron that's available to the body.
Green leafy vegetables, wholegrains, nuts, seeds and legumes are great sources of this vital mineral. You may need to supplement with extra magnesium in tablet or powder form if your levels have dipped low.
Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.
Nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt and fortified foods are good sources. One ounce of almonds contains 20% of the daily magnesium an adult needs. Even water (tap, mineral or bottled) can provide magnesium. Some laxatives and antacids also contain magnesium.
You will want to drain the canned spinach very well before you start to cook with it. Most canned spinach is cut up much smaller than what you would do at home if you were making it from scratch.
Nutritionists extol leafy greens as a key part of any healthy diet. Spinach, for example, is good for muscle efficiency and is associated with lowered risks for cardiovascular disease and diabetes.
Spinach has high antioxidants and polyphenols and showed protective effects against liver diseases in experimental studies.
According to the USDA Nutrient Database, per gram, both raw spinach and frozen spinach (unprepared or prepared by boiling and draining), contain around the same amount of magnesium (about 75-82 milligrams per 100 grams of spinach).
Canned spinach can be replaced with either fresh or frozen, but the texture will surely be different. Whether using fresh or frozen spinach in place of canned, you will want to cook the replacement for longer than you might think so as to achieve a similarly soft texture.
Spinach contains lutein, a carotenoid antioxidant that can lower levels of bad cholesterol.
Public health agencies recommend eating at least nine servings of vegetables and fruits a day. Eating spinach at least once a week will help you reach that goal. Harvard University notes a diet rich in dark green vegetables, as well as red, orange and yellow ones, provides the right mix of nutrients for good health.
Spinach and Tofu
However, it turns out that spinach contains oxalic acid which binds with calcium in tofu and makes it indigestible for our stomach. When I mean indigestible, I mean they form kidney stones, and you do not want that to happen.
Foods that are high in potassium, such as spinach and bananas, have been shown in studies to reduce blood pressure. Potassium helps the kidneys flush sodium out of our systems, which in turn, can cause our blood pressure to decrease.