Lets expand our nutrition vocabulary before we go on.
Nutrient Density refers to the amount of nutrients vs. calorie content in a given food. Nutrient dense foods, like vegetables & fruits, contain a high amount of nutrients and a low calorie content.
Vitamins are organic components in food that are needed in very small amounts for growth and for maintaining good health.
* Organic refers to carbon-containing compounds, not the popular term "organic" that has become more of a fad than anything. We'll talk more about this later.
* Notice I said "in food." You should not have to rely on supplemental vitamins to reach your daily allowance. It's better that you get everything you need from food. It's the most "organic" way to get what you need without preservatives and chemicals.
Minerals are inorganic (non-carbon containing) elements that come from the earth, like water, calcium, potassium, etc. Minerals are also necessary for proper growth, development, and maintenance of good health.
Phytonutrients (or phytochemicals) are naturally existing chemicals in fruit, vegetables, nuts, beans, whole grains, and tea. Phytonutrients only exist in plants (phyto is Greek for plant). Unlike vitamins and minerals, phytonutrients aren't necessary for keeping you alive, but they may help prevent disease and aid in optimal health. They also provide the color in fruits and vegetables.
*Example: carotenoids, like beta-carotene, provide the red, yellow, or orange color in fruits & vegetables and act as antioxidants (free radical and cancer-fighting & preventing agents). Good stuff, right?
Back to spinach!
Check out the graph. Look at all of those nutrients and then check out the calorie content. 41 CALORIES for a whole cup!!
*Sure beats the 550 calorie Big Mac you were planning on eating for lunch (half of which is fat). Not kidding. I'm sure they were going to ask you to make that a combo (an extra 230 calories for a small fry, 150 for a small coke, and 15 calories for each packet of ketchup). It's adding up quick (930 calories without the ketchup), and I doubt they tried to sell you a small fry and coke.
Health Benefits: Protection against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers
High in Antioxidants: Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory, anti-cancer agents, and antioxidants. Spinach is a good source of vitamin C, vitamin E, beta-carotene, and manganese, as well as a good source of the antioxidants zinc, selenium, and copper.
High in Vitamin K: Spinach contains 200% DV (Daily Value) in 1 cup fresh spinach leaves and 1000% DV in 1 cup boiled spinach. Vitamin K is important for bone health. (Spinach is also an excellent source of magnesium, calcium, and manganese - also important for bone health.)
Other nutrients in Spinach
Folate, Potassium, Niacin, Selenium, & Vitamin B2 - heart health
Vitamin A - another free radical "scavenger" (with help for beta-carotene)
Dietary Fiber - digestion support
Muscle-building protein
Phosphorus and Vitamin B1 - energy
Omega-3 fatty acids - anti-inflammatory properties
Recipe
Green Smoothie (Martha Stewart Whole Living) - 193 calories per serving (2 servings per recipe)
Info from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
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