Veggie & Fruit Guide
Veggie & Fruit- Please select from abc list
Spinach
English Spinach (Spinach) has dark green flat leaves with a thin green
stem. It is usually sold as Baby Spinach. Spinach is an annual plant and can
be eaten raw, in salads or lightly cooked. Both the leaves and shoots of
this leafy green vegetable are used.
When Catherine de' Medici was
queen of France, she insisted that spinach was served at every meal. Because
Catherine was born in Florence, the French term "florentine" indicates that
spinach is a major ingredient in recipes.
Spinach is a source of
non-haeme iron, which is usually found in vegetable sources. Unlike haeme
iron found in animal products, non-haeme iron is not as bioavailable to the
body. Spinach also contains oxalic acid, which binds with iron, and inhibits
its absorption. To enhance the absorption of iron from spinach, it should
be eaten with foods that enhance iron absorption, such as meat, fish, or
poultry, Vitamin-C rich fruits (e.g. orange, strawberries and grapefruit),
vegetables (e.g. broccoli, Brussels sprouts, tomato, tomato juice, potato
and green & red peppers.
Swiss chard, also known as silver beet, is commonly, but incorrectly,
called spinach in South Africa. Swiss chard is however a popular substitute
for true spinach as it furnishes a considerably higher yield, is grown more
easily and has a similar flavour to spinach.
Seasonal Availability
Spinach is available year round.
Serving Size
½ cup cooked spinach (90g) provides one serving of
vegetables.
