Spinach first came into my diet in a big way through my girlfriend. I was never a big spinach eater before I started going out with her, while she ate it constantly. I hated it when I was a kid and only really tolerated it even as a young adult. The reason my girlfriend eats so much of it, which is the reason I've grown to love it, isn't because she likes its taste, although she does. It's because she has a strong history of age-related macular degeneration in her family.

Two phytochemicals, lutein and zeaxanthin, found in high quantity in spinach have been found to have a strong preventative effect on the development of macular degeneration, a medical condition that results in the loss of vision in the centre of the visual field. These nutrients, which actually form the yellow pigment of the eye's macula, absorb and dissipate harmful UV radiation. Diets high in lutien and zeaxanthin containing vegetables were found to decrease the chances of developing age-related macular degeneration by 43%, according to Phyllis A. Balch, author of Prescription for Dietary Wellness.



It would seem that spinach has uprooted the humble carrot as the vegetable to eat for healthy eyes. Spinach is also abundant in a tripeptide substance called glutathione, an antioxidant, found in high concentrations in the eye, which also protects against the damaging effects of ultraviolet light. And it has also been found to protect against cataract formation as an antioxidant. Unfortunately, while lutein is made more available through cooking, 30 - 60% of glutathione is lost during cooking.

But aside from being good for the eyes, spinach is loaded with nutrients for the health of the entire body. Fibre, vitamin K, vitamin C, calcium, iron, magnesium and manganese, as well as many B vitamins including folate in particular, a nutrient important for cognitive function. Spinach is also high in vitamin A and other carotenoids including beta-carotene, and as mentioned before zeaxanthin and lutein. Spinach also contains glycolipids, which are a type phytochemical shown to suppress cancer growth. And you can tell by the dark green of the leaf that spinach is high in chlorophyl which, together with all those carotenoids, makes spinach a potent cancer blocker.

But, to cook or not to cook? Delicious both raw and cooked, what's the best way to enjoy spinach? The advantage of eating spinach raw is that the vitamin C and glutathione are in higher proportion, as well as all those enzymes and sensitive phytonutrients. But unfortunately, raw spinach contains a substance which blocks the absorption of many minerals, including iodine, a mineral critical to the proper functioning of the thyroid. It also contains oxalic acid, a substance that interferes with the absorption of calcium, but which is destroyed in cooking. Raw spinach should therefore be avoided by those with thyroid issues, or those at high risk for osteoporosis, and should only be enjoyed on occasion by the rest of us (one spinach salad per week shouldn't be an issue).

And when eating spinach raw, be sure to load on the lemon. The iron in spinach, which researchers have found is actually a type of iron that isn't easily absorbed in the diet, is made more available through the addition of citrus fruits like orange slices or a squeeze of lemon. In fact, the addition of citrus makes many of the minerals in spinach more easily absorbed when cooked or raw, so again - don't be shy with the lemon.

Modern growing practices allow for spinach all year round. Take advantage! But be warned - conventionally-grown spinach, on average, is within the top 12 most pesticide laden vegetables. Favour spinach that has been grown using organic standards and practices.


The Healthy Foodie is Doug DiPasquale, Holistic Nutritionist and trained chef, living in Toronto. You can email him with questions at dugdeep@gmail.com.