Food of the Week . . . Spinach

Did you know that spinach is not only a rich source of vitamins and minerals, but researchers have identified carotenoids and at least 13 different flavonoid phytonutrients in spinach that act as powerful antioxidants?

Antioxidants combat the free radicals that cause oxidative damage to our cells, including their DNA. When the researchers at the USDA Agricultural Research Center on Aging at Tufts University tested various fruits and vegetables for their antioxidant capabilities, spinach ranked second only to kale among the vegetables tested. The various flavonoids in spinach have been shown to possess anti-inflammatory, anti-mutagenic, and anti-carcinogenic properties, while its carotenoids, such as zeaxanthin and lutein, help fight prostate cancer and protect against eye diseases, such as age-related macular degeneration and cataracts.

Since carotenoids are fat-soluble, they are not well absorbed unless consumed with a little fat — one more good reason to add extra flavor and nutrition to spinach by dressing it with antioxidant and phenol-rich extra virgin olive oil. When looking at spinach's impressive nutritional profile, remember that it also contains many other health-promoting phytonutrients.

Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor and is most readily available. Read More ...