By Joshua Payne, RDN, LDN, UF/IFAS Extension Hillsborough County FCS Agent and Shari Bresin, MNM, UF/IFAS Extension Pasco County FCS Agent
Spinach is more than a salad ingredient. It is a nutrient-rich green linked to many health benefits, including cancer prevention. This leafy vegetable contains antioxidants, carotenoids, and flavonoids that help protect cells from damage. Spinach is also high in vitamins A, C, and K, folate, iron, and fiber, all of which support overall wellness.
Studies suggest that eating a variety of fruits and vegetables, including dark leafy greens such as spinach, kale, and collard greens, may lower the risk of certain cancers. Spinach’s antioxidants help neutralize harmful free radicals, while its fiber supports a healthy digestive system and may aid in reducing inflammation.
The good news is that spinach is versatile and easy to enjoy. You can eat it raw in salads, blend it into smoothies, or cook it lightly in soups, omelets, or stir-fries. For the best flavor and nutrition, avoid overcooking. Quick sautéing or steaming helps preserve its beneficial compounds.
Try This: Garlic Sautéed Spinach
2 cups fresh spinach
1 tablespoon olive oil
1 to 2 garlic cloves, minced
Pinch of salt and black pepper
Optional: squeeze of lemon juice
Heat olive oil in a skillet over medium heat. Add garlic and sauté until fragrant. Stir in spinach and cook for 1 to 2 minutes until wilted. Season with salt, pepper, and a squeeze of lemon juice before serving.
References
American Institute for Cancer Research (AICR). Spinach and Cancer Prevention. Available at: https://www.aicr.org
U.S. Department of Agriculture (USDA). FoodData Central. Spinach, raw. Available at: https://fdc.nal.usda.gov
American Cancer Society. Diet and Physical Activity: What’s the Cancer Connection? Available at: https://www.cancer.org
Follow Us!
We have several ways to connect. Follow our UF/IFAS Extension Hillsborough County
Facebook, YouTube, Instagram, Eventbrite, Blogs, and Website
If you have any questions, please contact UF/IFAS Extension Hillsborough County at 813-744-5519
The University of Florida is an Equal Opportunity Institution.
0
