Spinach(part 2)

"Hi readers, welcome back to Veins of Food. The second part of the article about spinach carries information about how it should be consumed for highest health benefits, cuisines which consume spinach heavily and popularly and its medicinal purposes."

In the previous part of this article, the origin and travel of spinach along with its many varieties was listed down. With such a vast variety range of spinach and a long route of travel, comes a vast number of consumers stretched across the globe.

The top consumers of spinach come from the following mentioned cuisines:

The French commonly consume spinach baked, creamed and made into soups, paired with poultry meat and fish, eg. Spinach au gratin, epinards a lá crème, potage Crème ď epinards.

Common Spanish combinations including spinach are chickpeas and spinach in Espinacas con Garbanzos, spinach tapas (appetizer) such as Espinacas a la Catalana or Catalan style spinach (steamed spinach sauteed in olive oil with garlic, pine nuts and raisins).

Italians fondly use spinach in pastas- such as spaghetti in spinach sauce, side dishes- Italian baby spinach sauteed in olive oil with garlic and parmesan, soups- spinach and orzo soup, short pastry products- Italian spinach pie.

(Note- Orzo or Risoni is a short cut, rice grain shaped pasta, traditionally made with white flour.)

Russian cuisine too has some examples which include or are based on spinach: Ukranian Borscht or Vegetarian Green Borscht ( sour cream, carrots, parsnips, celery, potatoes, eggs and sorel which is substituted by spinach), Russian pierogi with spinach, Armenian spinach (spinach casserole with munster cheese).

(Note- Pierogi is a small dumpling with either sweet or savoury filling which are cooked by boiling and pan fried before serving- originated from Poland but popular in Russia as well.)

Middle Eastern cuisine also presents some examples such as Middle Eastern spinach with spices and yoghurt- from Turkey mainly but consumed in various versions across the rest of Middle East popularly (clove, allspice, coriander seeds, cinnamon, garlic, extra virgin olive oil, pine nuts and spinach), Sabanekh W Riz or Lebanese spinach (spinach and rice), Middle Eastern sauteed spinach (olive oil, garlic, chilli flakes, baby spinach and lemon).

Asian cuisine includes spinach with versatility, vastly; mostly in East and South Asia, eg. China- stir fired commonly with garlic and sesame seeds in sesame oil, Japan- Gomae (Japanese spinach salad with sesame dressing), Spinach Ohitashi (Japanese spinach salad with savoury broth), Korea- Sigumchi Namul (a Korean banchan i.e. side dish). In India, spinach is used commonly and fondly in various culture of different region lying within the country; north- Palak Makai, palak paneer, vegetables or meat cooked in miloni gravy, hariayali gravy, Palak ka Saag, in the East- Palong Shaak Bhaja, Palong Shaker Ghonto (mix vegetables including radish, eggplant, spinach), in the West- Takatla palak (Maharashtrian spinach cooked in buttermilk gravy), Palak Patra (spinach and gram flour steamed pinwheels), Palak Methi Muthia (fenugreek and spinach steamed dumplings), Palak nu Shaak, in the South-Keerai kootu (a Tamilian dish of blanched spinach with coconut, cumin, chilli, lentils), Tamilian Spinach Poriyal (spinach fried with mustard seeds, chilli and coconut), Andhra Pradhesh’s Palakuru vepadu ( spinach auteed with curry leaves, methi, garlic, ginger and spices); sai bhaji (sindhi palak, chana/ moong daal, methi, sova, gongura).

(Note- Ohitashi is a Dashi based sauce, a common technique used to cook vegetables and infuse them with umami flavour.)

"Spinach is a super food " due to its nutrients and benefits received by the consumer’s body. To obtain utmost of its nutrition, it should be consumed cooked rather than raw. The iron and calcium content in cooked spinach is more available to the human body. Spinach is loaded with oxalic acid, which prevents calcium and iron absorption in the human body. This oxalic acid breaks down under high temperatures, hence, letting the consumer’s body absorb a higher amount of Ca and Fe. Blanching spinach, as a way of using heat to break this oxalate content, is a more effective way than pan frying or pressure cooking it, as it eliminates 40% of the oxalate content present in this leafy green. Hence, it is popularly blanched or sauteed. Cooked spinach also delivers nutrients like vitamin A, E, protein, fibre, thiamine and zinc other than just calcium and iron. Other elements present, such beta-carotene, lutein and zeaxanthin too become more available for absorption.

100 gm of spinach serving:

Raw- 2.71mg Fe

Cooked- 3.57mg Fe

Should raw spinach be avoided just because it is high in oxalate content?

Spinach is not just composed with calcium and iron. Other nutrients such as folate, niacin, riboflavin, potassium and vitamin c are also heavily available through spinach for absorption, while uncooked.

Iron availability for the body does not only depend on the state of spinach it is consumed but also depends on the amount of iron already present in our body and other nutrients- received by our body from the meals consumed, eg. Presence of vitamin C in our body increases iron absorption, tannins and polyphenols inhibit it.

The qualities and benefits of this versatile green leafy vegetable which justifies it as a super food are:

• Prevents cancer: As spinach has a high amount of zeaxanthin and other carotenoids that flush out free radicals (which make our body prone to diseases). It prevents stomach, mouth and oesophagus cancer.

• Blood sugar regulation: The potassium content in spinach reduces the effect of sodium on the body, hence, recommended to people suffering from high blood pressure.

• Bone health: The presence of vitamin KI in spinach, improves calcium absorption. 1 cup of spinach contains 250 mg of Ca.

• Weight loss: Spinach is high in fibre, regulates blood sugar and has low calories. It prevents constipation due to present fibre.

• Beneficial for eyesight: Lutein and Zeaxanthin contribute to a good eyesight, vitamin A maintains mucus membranes- essential for normal eyesight.

• Reduces hypertension: The vitamin C amount present in this leafy green reduces hypertension in people.

• Anti-inflammatory: Neoxanthin and Violaxanthin present in spinach, have anti-inflammatory properties, which prevent osteoporosis, migraine, asthma, arthritis and headache.

• Keeps body relaxed: The minerals zinc and manganese present in spinach, aid mental illness and promote good sleep.

• Brain functioning: The vitamin K present, helps in nervous system functioning and aids normal behaviour.

• Boosts immunity: Vitamin A which provided also by spinach, strengthens the entry points of the human body i.e. respiratory, intestinal and mucus membranes.

• Prevents heart attack and atherosclerosis: Atherosclerosis is the hardening of arteries in the human heart. With age and lifestyle, there is a possibility of fats getting collected in the arteries of the human heart increasing the risk of stroke and atherosclerosis. This can be avoided by consumption of spinach which contains lutein- useful in preventing thickening of arteries.

• Prevents anaemia: Spinach is high in iron content. Iron helps increase the haemoglobin level in blood leading to prevention of diseases such as anaemia.

• Skin care and anti-ageing: The vitamin A, C, E, k and anti- inflammatory properties present in this food helps in obtaining a healthy skin and maintain an acne free derma. The anti-oxidants present, helps rejuvenate the skin.

With an ayurvedic P.O.V., spinach is vatala (can increase vata dosha), sheeta (coolant), sleshmala (can increase kapha dosha), bhedini (can cause laxative effect), santaparna (nourishing) and it is guru (heavy to digest and rich in nutrition). This food is defined as pranic (kindles life force, vitalizing), rajasic and acidifying. Its veerya (potency) is cold and it is ruksha (dry in nature).

As per ayurvedic knowledge, spinach has found its uses mainly for mada (intoxication), shwasa (asthma) and rakta pita (bleeding disorders). The whole plant of spinach has various uses, such as, whole plant decoction for treating fever and inflammation, juice or decoction of its leaves to cure urinary calculi or kidney stone (ashmari), its seeds act as a laxative and coolant and are also useful in treating liver inflammation, jaundice and difficulty in breathing.

It is also useful for moisturising hair and reducing hair loss due to its picchila (sticky) property, spinach paste and juice is useful to manage sunburn by applying on affected area, due to its sita (cold) and ropan (healing) properties.

It is good for bone joints, builds stamina, lowers thyroid, eye-health, hair growth, for pregnant women, digestion, anaemia, dental health, cures urinatory problems, kidney stones, etc.

"Hope this article has helped you familiarize yourself to some unknown facts and qualities about this super food. Thank you for reading, keep in touch for such more articles."