The strengths of spinach

Popeye's favourite food is not a great source of iron, but it does have a tremendous wealth of disease-fighting caro­tenoids and phytochemicals that team up with vitamins to help protect against cancer, high cholesterol and vision loss. Here's some basic facts about the super food.

• Beta-carotene: A 125 gram (1/2 cup) serving of cooked spinach provides 4.4 milligrams, which is close to a full day's supply of this antioxidant. Beta-carotene may help to protect against cancer and macular degeneration.
• Folate: A 500 gram (two cup) serving of raw spinach provide 116 micrograms of folate. It helps protect against anaemia, birth defects and possibly heart attacks.
• Lutein and zeaxanthin: Spinach is a rich source of these two carotenoids, which may work together to help prevent macular de­gen­eration and, possibly, cataracts and colon cancer.
• Oxalates: Oxalates inhibit absorption of calcium and iron from spinach. Spinach and other foods high in oxalates are not recommended for people with gout and certain types of kidney stones.
• Plant sterols: Researchers believe these plant substances may help to prevent cancer and high cholesterol.
• Vitamin C: This antioxidant vitamin may help to prevent macular degeneration, osteoarthritis and stroke.
• Vitamin K: Phylloquinone is the most common form of vitamin K found in green vegetables and is particularly high in dark greens, such as spinach. Vitamin K is necessary for proper blood clotting and possibly may play a role in preserving bone health. However, if you are on blood-thinning medications, consult with your physician as high amounts may interfere with the anticlotting action of the medication.

Serve spinach either raw or cooked, but avoid overcooking. Steam or stir-fry spinach to preserve loss of water-soluble B vitamins. Cooking helps to convert protein, lutein and beta-carotene in spinach into more available forms. To enhance carotenoid absorption, eat spinach with some heart-healthy fat.

To get more spinach in your diet puree it in a pasta sauce or make a soup with garlic and yogurt. It also works well steamed and added to mashed potatoes.