2014 May;5(5):849-58. Additionally, spinach is a good source of omega-3 fatty acids, niacin, pantothenic acid and selenium. As compared to standard spinach, savoy spinach has quite a distinctive flavor and texture. Glowacz M, Mogren LM, Reade JP, et al. This plant is trail-like, which means that it first spreads as a thick carpet above the ground and then as it grows, it climbs through other vegetations and hangs in a downward position. (That's why many anti-inflammatory nutrients can also be shown to have anti-cancer properties.) Add layers of spinach to your next lasagna recipe. This article may include references and links to products and services from one or more of our advertisers. In other words, this type of spinach is super nutritious as it is chock-full of lutein, beta-carotene, glutathione, omega-3 fatty acids, iron, calcium, vitamin A, C, and E. This utterly crispy spinach comes in four basic types that are discussed in detail below: Tyee spinach has thick, dark green leaves that are less crumbly than savoy spinach. The antioxidant and phenolic profiles of five green vegetables grown in Southern Nigeria. As a semi-aquatic tropical plant, it grows abundantly in natural waterways in Southeast Asia, where it is native. These three guidelines are: (1) minimal necessary heat exposure; (2) minimal necessary cooking duration; (3) minimal necessary food surface contact with cooking liquid. While Malabar spinach tastes similar to spinach, it doesn’t belong to the spinach family. Can be grown all year in mild-winter areas. The “green stem” variety has narrow leaves and as the name suggests, a more vibrant green color. Growing Spinach The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or, Golden Spinach and Sweet Potato Healthy Sauté, Read more background information and details of our rating system, Vitamin A mcg Retinol Activity Equivalents (RAE), Vitamin E mg Alpha-Tocopherol Equivalents (ATE). Semi-savoy varieties include Indian Summer, Tyee, and Melody. Smooth-Leafed Spinach has smooth, flat leaves that are easier to clean, which makes it the primary choice for processed spinach. But even when unrelated to cancer, excessive inflammation has been shown to be less likely following consumption of spinach. Red cardinal spinach makes for a lovely addition to salads, but unfortunately, it bolts quicker than any other spinach, so it is best to harvest it young. While Florida in particular has been trying to eradicate it from its swampy environment to protect native plant species, for now, its cultivation and sale is still allowed in the U.S. We all just have to do our part to eat them up! Free Radical Biology and Medicine, Volume 52, Issue 1, 1 January 2012, Pages 95-102. Like other popular types of spinach, Malabar spinach is a fast-growing vegetable that is tolerant of extreme rainfall. In addition to being flavorsome, flat-leaf spinach promises to offer a wide range of health benefits such as promoting weight loss, eye health, maintaining healthy bones, lowering hypertension, relaxing body muscles, preventing heart diseases, boosting the immune system and lots more. For baby greens, sow rows of seeds every 10 to 14 days. These studies have been especially interesting to us at WHFoods since spinach serves as our Number 1 source of chlorophyll with about 24 milligrams per cup. Bondonno CP, Downey LA, Croft KD, et al. So rather than deciding who gets a byline, we're just posting under the general moniker, "Everyone." For details see 1-Minute Spinach. As an Amazon Associate we earn from qualifying purchases. Most commonly, it is sold loose and is tender and sweet in flavor. It is a wild edible green that can grow up to 30 cm in height and its leaves can have a width of 15 cm to 30 cm. Spinach is a dark, leafy green vegetable that is packed with vitamins and other nutrients. From Persia, spinach was introduced in India and then in Ancient China around the year 647 where it got a new, alternative name “Persian vegetable”. Water spinach is a long, leafy green vegetable with hollow stems that grows in water or damp soil. It’s known as phak bung in Thailand, rau mung in Vietnam, trokuon in Cambodia, and kangkong in the Philippines. Similarly, some restaurants in Hong Kong and southern China stir-fry water spinach with seafood-based ingredients like XO sauce or dried scallops. For example, purple passion spinach and red mountain spinach are terms that you might hear in this context. Ideally, it is best to grow Tyee in the fall season and harvest it in early spring, especially during the day when the temperature reaches 40 degrees. Always use a rain gauge to estimate the quantity of water. What are the basic types of spinach, you may wonder? Various online calculators also provide different results, depending on their sources. In short, no. Little trimming is needed since everything is tender and edible—a delight to prepare and eat! Pine nuts are a great addition to cooked spinach. Rao JS and Bhaskarachary K. Retention based bio accessibility of carotenoids in green leafy vegetables: effect of different Indian culinary practices. Malabar Spinach needs a lot of summer heat and a trellis to climb on to reach its true potential—a 10’ (3 m) vine! Yet foods in … In our World's Healthiest Foods Meal Plan, we incorporate spinach in its raw form in our Energizing Blueberry Smoothie, our Satisfying Strawberry Smoothie, and our Rousing Raspberry Smoothie.