Chinese Water spinach is a long, leafy green vegetable with hollow stems that is grown in water or damp soil. It also goes by the name of ong choy in Cantonese or kōng xīn cài (空心菜) in Mandarin, which translates to “hollow heart vegetable”.
Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.
It belongs to the amaranth family and is related to beets and quinoa. What’s more, it’s considered very healthy, as it’s loaded with nutrients and antioxidants.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.
There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes.
This article tells you everything you need to know about spinach.
Nutrition facts
The nutrition facts for 3.5 ounces (100 grams) of raw spinach are:
- Calories: 23
- Water: 91%
- Protein: 2.9 grams
- Carbs: 3.6 grams
- Sugar: 0.4 grams
- Fiber: 2.2 grams
- Fat: 0.4 grams
Carbs
Most of the carbs in spinach consist of fiber, which is incredibly healthy.
Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose.
Fiber
Spinach is high in insoluble fiber, which may boost your health in several ways.
It adds bulk to stool as food passes through your digestive system. This may help prevent constipation.
Vitamins and minerals
Spinach is an excellent source of many vitamins and minerals, including:
- Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin A.
- Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function.
- Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.
- Folic acid. Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.
- Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.
- Calcium. This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.
Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.
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