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Green Spinach, The Local Superfood
for Your Body’s Health
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Green spinach (Amaranthus hybridus L.) is far more than just a side dish in a bowl of clear soup. Behind its vibrant color and affordable price, spinach hides a treasure trove of nutrients, rightfully earning its status as a superfood.
In many regions, particularly Southeast Asia, green spinach is a staple leafy vegetable due to how easily it is cultivated and its neutral flavor, making it a favorite for everyone from infants to the elderly.
1. Nutritional Content of Green Spinach
Green spinach is incredibly low in calories but rich in essential vitamins and minerals. Based on nutritional data (average per 100g of fresh spinach), here is what it contains:
- Energy: 16 kcal
- Protein: 0.9 grams
- Fiber: 0.7 grams
- Calcium: 166 mg (exceptionally high for a leafy green)
- Iron: 3.5 mg
- Vitamin A: 930 mcg (in the form of Beta-carotene)
- Vitamin C: 41 mg
Additionally, spinach is packed with Vitamin K, Magnesium, Folate, and various antioxidant compounds such as lutein and zeaxanthin.
2. Key Health Benefits
A. Prevents Anemia
The iron found in green spinach is a primary component for forming hemoglobin, which is responsible for carrying oxygen to all cells in the body. Regular consumption can help prevent the symptoms of iron deficiency or anemia.
B. Maintains Eye Health
The Vitamin A and the antioxidants lutein and zeaxanthin play a vital role in protecting the eyes from free radical damage. This can lower the risk of cataracts and age-related macular degeneration.
C. Strengthens Bones
Many assume calcium only comes from dairy. In reality, green spinach contains high levels of calcium and Vitamin K, both of which function to increase bone density and prevent osteoporosis.
D. Reduces Cancer Risk
Spinach contains chlorophyll, which gives the leaves their green pigment. Research suggests that chlorophyll has chemopreventive effects that can help inhibit the growth of cancer cells.
3. Cooking Tips to Retain Nutrients
To get the maximum benefit, keep these tips in mind when preparing spinach:
- Avoid Overcooking: Spinach wilts very quickly. Boiling or sautéing for just 1–2 minutes is enough to ensure that Vitamin C and folate are not destroyed by excessive heat.
- Consume Immediately: Avoid reheating cooked spinach. Spinach contains natural nitrates; if left out for too long (over 5-12 hours) or reheated repeatedly, these nitrates can convert into nitrites, which are potentially carcinogenic.
- Combine with Vitamin C: To ensure the iron in spinach (non-heme iron) is absorbed effectively by the body, consume it alongside Vitamin C sources, such as lemon juice or tomatoes.
4. Important Considerations
While highly nutritious, individuals with gout or kidney stones are advised to limit their spinach intake. This is because spinach contains purines and oxalates, which can trigger the formation of uric acid crystals or kidney stones in sensitive individuals.
Data Sources for this Article:
- Indonesian Food Composition Data (TKPI) - Ministry of Health RI.
- Healthline: "Spinach 101: Nutrition Facts and Health Benefits."
- Medical News Today: "Health benefits and nutritional value of spinach."
- Journal of Agricultural and Food Chemistry: Studies regarding antioxidant and nitrate levels in leafy vegetables.
ManfaatSayur ManfaatDaun