SPINACH

Herbs & Superfoods - - Top 25 Super Foods -

Filled with vi­ta­mins and min­er­als as well as can­cer-fight­ing an­tiox­i­dants such as beta-carotene and sul­foraphane, spinach is a pow­er­ful su­per­food that‘s packed full of nu­tri­tional ben­e­fits. It’s rich in vi­ta­mins A, B2, B6, C, E and K; one cup of raw spinach leaves pro­vides al­most dou­ble the daily re­quire­ment for vi­ta­min K, which plays an im­por­tant role in car­dio­vas­cu­lar and bone health. It is also rich in min­er­als such as cal­cium, mag­ne­sium, man­ganese, po­tas­sium, iron and cop­per. It is also loaded with folic acid, and con­tains lutein and zeax­an­thin, both of which pro­tect our eyes against UV ra­di­a­tion.

Due to its high level of nu­tri­ents, spinach is said to help lower the risk of can­cer, improve blood glu­cose con­trol for di­a­bet­ics, lower blood pres­sure, and lower the risk of de­vel­op­ing asthma.

Spinach grows best in the cooler sea­sons; sow late win­ter or early spring, or dur­ing au­tumn. Sow seeds di­rectly into pre­pared beds. It prefers moist, rich soil that has plenty of com­post dug in. Keep your spinach seedlings well wa­tered and feed reg­u­larly with liq­uid fer­tiliser; spinach has a high ni­tro­gen con­tent. Watch out for slugs and snails.

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