Despite what Popeye the Sailor Man said, "...I'm strong to the finich. Cause I eats me spinach. I'm Popeye the Sailor Man." I would not eat spinach when I was a kid. My mother would have to hide it in my food any was that she could to get me to eat it. Now that I have grown up, I've seen the light! I LOVE it! I like it most in salads with either a raspberry or balsamic vinaigrette or on a sandwich in place of lettuce. Spinach is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
I think Popeye knew what he was talking about! Spinach is definitely a super food! Here are 11 reasons why you should be eating spinach:
Diet One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.
Cancer Flavonoids -- a phytonutrient with anti-cancer properties abundant in spinach -- have been shown to slow down cell division in human stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer.
Anti-Inflammatory Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach.
Antioxidants The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.
Blood Pressure By inhibiting the angiotensin I-converting enzyme, peptides within spinach have been shown to effectively lower blood pressure.
Vision Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular degeneration.
Immunity One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens "entry points" into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection.
Skin The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles.
Bones One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.
Calcification Vitamin K is a crucial component of the process called carboxylation, which produces the matrix Gla protein that directly prevents calcium from forming in tissue. Eating one cup of spinach contributes to this process that fights atherosclerosis, cardiovascular disease and stroke.
Brain and Nervous Function The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids, the crucial fat that makes up the Myelin sheath around our nerves.
Source Well....I'm convinced! I think I'll be adding more spinach to my diet!
Fun Fact:The popularity of Popeye helped boost sales of Spinach. Consumption increased 33 percent in the United States between 1931 and 1936 as Popeye gained popularity.
Chicken Alfredo Lasagna with Spinach
Ingredients1 16 oz package uncooked lasagna noodles
1 jar alfredo sauce (I use Ragu Rosted Garlic alfredo)
1/4 C milk
1/2 tsp dried oregano
3 C cooked chicken, chopped
1/2 C chopped red bell pepper
1/4 C finely chopped onion
1 garlic clove, minced
3 cups shredded mozzerella cheese(I'm pretty sure I use a little more)
2 C packed spinach leaves, thoroughly washed
Directions1)Preheat oven to 375 degrees.
2)Cook noodles to package directions.
3)In the jar the alfredo sauce comes in, add milk and oregano. Shake until well combined. Set aside.
4)In a large bowl combine chicken, bell pepper, onion, and garlic.
5) To assemble lasagna, in the bottom of a 9x13 baking dish spread just enough sauce to cover the bottom, about 1/4 to 2/3 of the sauce. Top with 3-5 noodles depending on your baking dish. Spread more sauce over the noogles just enough to coat the noodles. Layer 1/2 the Spinach leaves over the sauce then top with 1/2 of the chicken mixture. Cover with 1/3 of the cheese. Top layer with more noodles to completely cover the chicken mixture then repeat layer. Top 2nd layer with noodles and remaining sauce and cheese.
6) Bake
COVERED for 45 min. Remove foil and bake for additional 15 min or until cheese is bubbly. ENJOY!
