Spinach

Spinach (Spinacia oleracea) is a leafy green vegetable in the amaranth family, widely cultivated for both fresh and cooked use. Native to central and western Asia, it has been consumed for centuries and is now grown in temperate climates around the world. Leaves are typically harvested young for tenderness and flavor, and the stems may also be eaten.

Varieties include flat-leaf (smooth) and savoy (crinkled). It is a cool-season crop that grows quickly and is commonly cultivated as an annual.

Nutritionally, spinach is rich in vitamins A, C, and K, as well as folate, iron, calcium, and dietary fiber. It contains carotenoids such as lutein and is relatively low in calories. It also contains oxalic acid, which can affect mineral absorption, and cooking can reduce oxalate levels.

Health considerations include the high vitamin K content, which can interact with anticoagulant medications such as warfarin; individuals on such therapies should maintain a consistent vitamin K intake. Some people, particularly those susceptible to kidney stone formation, may want to monitor oxalate consumption.

Culinary uses include raw consumption in salads or smoothies and cooking in dishes such as sautéed greens, soups, and stews. Spinach stores best when refrigerated and should be washed before use. It is widely available and serves as a versatile ingredient in many cuisines.