SPINACH

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.