Spinach: Full of Iron or Full of Baloney?

The image of Popeye with his can of spinach has undoubtedly influenced the public’s perception of the leafy green vegetable as a “miracle” veggie. Spinach is often heralded as a vegetable high in iron — but what’s the truth? Is it really as good for you as people claim?

“He’s strong to the finich cause he eats his spinach, he’s Popeye the sailor man.”

The Great Debate

Dr. E. von Wolf tested the iron content of spinach in 1870. It was later found that his findings were inaccurate due to a misplaced decimal point leading to iron content 10 times higher than the actual figure. His error was later corrected; however von Wolf’s findings have perpetuated the common belief of spinach as a hero amongst veggies.

Although spinach contains many essential vitamins and minerals—such as iron and calcium—studies show that our bodies may not be able to properly absorb these nutrients. Spinach contains nonheme iron whose absorption is largely dependent on the types of binders (i.e. fiber/phosphate) or enhancers (i.e. Vitamin C) in your body. If you consume a diet rich in Vitamin C, your body is able to absorb iron much more easily.

Unfortunately the diet of the majority of North Americans is high in phosphate which inhibits the absorption of iron. Foods that contain phosphate include soda pop, ice cream, processed meat, and sweets. (Damn, those are my favorite food groups.)

The Dangers of Spinach

Grimod de la Reyniere once said, “Spinach is susceptible of receiving all imprints: It is the virgin wax of the kitchen.” Oh, how true it is. Those innocent green leaves have been guilty of transmitting nasty things such as E.coli and salmonella.

Close to 200 people were affected and 3 deaths were reported when an E. coli strain broke out in the United States in September 2006. The US Food and Drug Administration (FDA) traced the E. coli back to fresh spinach from an organic spinach operation in San Juan Bautista, California. It is believed that the E. coli was caused by water contamination. In August 2007, salmonella was found in cartons of spinach from Salinas Valley, California upon a routine test.

Spinach is one of the foods commonly known to cause allergic reactions, along with other foods such as strawberries, beef, pork, shrimp, and peanuts. These foods may still cause an allergic reaction when presented in small doses or in an impure form (i.e. traces of peanuts, or spinach in spinach dip). Unfortunately, spinach is also one of the top 12 foods associated with containing those pesky pesticides, according to the Environmental Working Group.

The consumption of leafy greens such as spinach has risen 9% for the decade ending in 2005; however, the contamination rate for leafy vegetables for the same period is drastically higher at 39%. The cause of contamination has not been officially pinpointed, however many believe it is linked to the swelling food supply chain as well as water contamination.

Spinach producers are struggling to keep up with this high demand—the salmonella scare in 2007 shed light on current food safety procedures (or lack thereof). In October 2007, the FDA announced it will be focusing on safety practices of spinach farms by visiting operations, assessing risks, and improving communications and relationships between suppliers and health officials.

The Popular Veggie on the Block

Despite the shortcomings of spinach, it continues to be one of the most popular vegetables (particularly fresh spinach). And it’s no wonder—spinach is bursting with goodness. With oodles of vitamin K, vitamin A, vitamin C, manganese, folate, calcium, and of course iron, spinach is one easy way to replenish your body with nutrients.

Although the reputation of spinach as the miracle veggie has been somewhat tarnished by the misplaced decimal point of Dr. E. von Wolf’s iron content findings, spinach is still one of the healthiest vegetables available. Here are just a few of the health benefits from eating spinach:

• Flavonoid compounds in spinach act as antioxidants and have been found to prevent cancer.
• Just one cup of fresh spinach provides approximately 200% of your recommended daily intake of vitamin K which helps to build strong bones.
• The dynamic duo of vitamin C and vitamin A improve cardiovascular health. These two nutrients work together to prevent cholesterol from oxidizing or building up on vessel walls which reduces the chance of a heart attack or stroke.
• The iron in spinach boosts energy levels (especially for women with low iron levels during their “time of the month”). Spinach contains comparable levels of iron as red meat minus the calories.
• The high content of vitamin E found in leafy greens such as spinach has been shown to prevent the decline of mental function associated with aging. A study published in the Neurology journal illustrates that those who eat 3 servings a day of leafy greens, yellow or cruciferous (i.e. broccoli) vegetables deterred cognitive loss by approximately 40%. This equates to roughly 5 years of healthy brain functioning.

People Who Should Avoid Spinach

Since spinach contains higher levels of certain natural substances such as oxalates, goitrogens and purines, it is recommended that people with the following conditions should avoid the leafy greens.

• Kidney or gallbladder problems. The high level of oxalates in spinach may crystallize in the bloodstream further aggravating untreated kidney or gallbladder troubles.
• Thyroid problems. The goitrogens present in spinach may interfere with the proper functioning of the thyroid gland.
• Gout. Purines found in spinach often break down and turn to uric acid; excess uric acid can negatively affect individuals with gout and kidney stones.

Good Spinach Practices

So while we can’t control the way spinach is grown or packaged, we can ensure we take the proper precautions before consuming spinach.

Selecting the Best Greens
When picking out spinach at the grocery store, the greener the better; avoid yellowing or slimy leaves. A bag of fresh spinach can keep in the crisper for up to 5 days; after this period the spinach will gradually lose its nutritional value. Frozen spinach may last up to 8 months. Avoid re-heating cooked spinach as harmful bacteria tends to form on foods rich in nitrate and form poisonous compounds. These poisonous compounds turn to nitrites and can be harmful to infants and in some cases unsafe for adults as well.

The Big Wash Down
Your mother was right. Washing is a vital part of your health regime, especially when it comes to spinach. As mentioned above, spinach is a magnet for pesticides, dirt and harmful bacteria. Even if your package states that it’s ready to eat, I would still give it a good rinse.

Eat Local
The fewer steps from the farm to your dinner plate, the better. Eating from local farms or suppliers eliminates unnecessary steps in the supply chain and reduces the chance of contamination. Typically local farms tend to be smaller which means they have better quality controls. Another bonus—you get to support local businesses.

Spinach Recipe

Courtesy of: http://allrecipes.com/Recipe/Apple-Peanut-Spinach-Salad/Detail.aspx

Apple Peanut Spinach Salad
Prep Time:15 Min
Ready In:15 Min
Makes 6 servings

Ingredients

• 2 (6 ounce) packages fresh baby spinach
• 1 medium apple, chopped
• 1/4 cup raisins
• 2 tablespoons chopped peanuts
• 2 tablespoons olive oil
• 1 tablespoon sugar
• 1 tablespoon cider vinegar
• 1 tablespoon chutney
• 3/4 teaspoon curry powder
• 1/4 teaspoon salt

Directions
In a large bowl, combine the spinach, apple, raisins and peanuts. In a jar with a tight-fitting lid, combine the remaining ingredients; shake well. Drizzle over salad and toss to coat.

Footnotes
Nutritional Analysis: One serving (3/4 cup) equals 205 calories, 12 g fat (2 g saturated fat), 0 cholesterol, 245 mg sodium, 23 g carbohydrate, 2 g fiber, 4 g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable, 1 fruit.

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This post is featured on the Personal Development and Well Being Carnival.