Spinach Leaves Powder 300 g, 200 g, 100 g, 50 g

Spinach Leaves Powder – 300 g ($29.99), 200 g ($22.99), 100 g ($14.99), 50 g ($9.99)

Benefits:
Nutrients
Known by the botanical name of ‘Spinacia oleracea,’ spinach is a leafy green vegetable that originated in South-West Asia (1). There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves.

This leafy green vegetable has a strong, flavorful taste, and a slightly bitter aftertaste, and it can sometimes overpower milder flavors.

Complete nutritional values for spinach per 100-gram serving (2). Take into account that spinach is 91% water. So 10g of dehydrated powder is roughly equivalent to 100g of fresh spinach.

	Amount (kcal/grams)
Calories	23 kcal
Carbohydrate	3.6 g
Fiber	2.2 g
Sugar	0.4 g
Fat	0.4 g
Saturated Fat	0.1 g
Monounsaturated Fat	Trace amounts
Polyunsaturated Fat	0.2 g
Omega-3	138 mg
Omega-6	26 mg
Protein	2.9 g

Spinach is a very low-energy food and contains a minimal amount of calories. The calories in spinach are primarily from small amounts of carbohydrates and protein, with minimal fat content.

Vitamins

	Amount (% RDA)
Vitamin K1	604 %
Vitamin A	188 %
Folate	49 %
Vitamin C	47 %
Vitamin B2	11 %
Vitamin E	10 %
Vitamin B6	10 %
Vitamin B1	5 %
Vitamin B3	5 %
Vitamin B5	1 %

Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors.

Minerals

	Amount (% RDA)
Manganese	45 %
Magnesium	20 %
Potassium	16 %
Iron	15 %
Calcium	10 %
Copper	6 %
Phosphorus	5 %
Zinc	4 %
Sodium	3 %
Selenium	1 %

Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts.

Health Benefits
Most of the health benefits that spinach can confer relate to the nutrients it provides.

Additionally, spinach contains some interesting compounds, such as kaempferol and nitrate, and these compounds may have a beneficial impact on our bodies.

Rich In Carotenoids (Vitamin A)  Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). Spinach is one of the biggest food sources of provitamin A carotenoids. However, it is worth noting that carotenoids are not precisely the same as vitamin A.

In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4). To use carotenoids, our body must first convert these compounds into retinol. For this reason, carotenoids are often called vitamin A precursors. Unfortunately, the rate at which humans can convert carotenoids to retinol is relatively low. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). However, because spinach still contains such a large quantity of carotenoids, this would still provide benefits. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. We will look at this in greater detail later.

Vitamin K1  Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. Most notably, vitamin K is associated with cardiovascular and skeletal system benefits (6). Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Alongside other vitamins and minerals, vitamin K plays a role in the skeletal system. Higher intake appears to reduce the risk of bone mass problems and bone fracture.

Vitamin K1 vs. Vitamin K2  There are two types of vitamin K; vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto.

Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). That said, since spinach is a significant source of vitamin K, even a worst-case scenario of only being able to absorb 10% would still account for more than 60% of the recommended daily allowance for vitamin K per 100 grams. We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. A simple way to do this is to add butter on top of spinach helps absorption substantially and is tastier too.

Vitamin C Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams.

Vitamin C is an important vitamin that has several vital functions in our body (8, 9);

• Vitamin C assists with the growth and repair of all tissues.
• Boosts the immune system and may help to protect against illnesses and infections.
• Helps to maintain healthy cartilage, bones, skin, and teeth.
• Vitamin C assists with the wound healing process.
• The vitamin increases the bioavailability of foods rich in iron.

An easy way to meet 100% of vitamin C’s RDA would be a 200-gram portion of spinach alongside some steak. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat.

Folate  Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. Folate is a member of the B vitamin family, and it has the crucial tasks of producing energy, making new DNA, and creating new red blood cells (10, 11).

Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. In light of this, it is especially important for pregnant women to consume enough of this vitamin (12).

Fiber  A further advantage of spinach is that it has high fiber levels. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate. In other words, over 60% of the carbs in spinach are from fiber. Spinach is high in insoluble fiber, which may boost your health in several ways (2). It adds bulk to stool as food passes through your digestive system. This may help prevent constipation.

Fiber has some proven and also some theoretical benefits.

• Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (13).
• A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (14).
• Fiber may potentially improve the health of our gut microbiota; the beneficial “bacteria” living in our digestive system. However, further research is necessary on this topic (15).

Kaempferol  Kaempferol is a flavonoid polyphenol that we can find in certain plant foods, and spinach is a particularly high source (23). Numerous studies suggest that this compound may have various anti-diabetic, cardioprotective, and anti-inflammatory effects (24). Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). Human clinical trials are needed to confirm this.

Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.

Calcium. It is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.

Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.

Spinach contains several important plant compounds, including (4, 5, 6, 7, 8, 9, 10):

Lutein. This compound is linked to improved eye health.

Nitrates. Spinach contains high amounts of nitrates, which may promote heart health.

Quercetin. This antioxidant may ward off infection and inflammation. Spinach is one of the richest dietary sources of quercetin.

Zeaxanthin. Like lutein, zeaxanthin can also improve eye health.

Oxalate   Spinach has many benefits, but there is a drawback to be mindful of. Oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. Spinach is one of the most concentrated sources of oxalate out of all food (28). Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. Around 60% of kidney stones are found to contain oxalate (29, 30). For individuals trying to limit food sources of oxalate, spinach is not a good fit. However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. Although it is easy to find scare stories about “anti-nutrients” in vegetables, they are not a concern for most people.

Kidney stones are caused by acid and mineral salt buildup. The most common variety is calcium stones, which consist of calcium oxalate. Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake (32, 33).

 

Disease Protection  Spinach has a variety of antioxidants, including carotenoids like beta-carotene and lutein.

These natural chemicals (phytochemicals) protect plants — and you — from bacteria, fungi, parasites and viruses. Antioxidants minimize the damaging effects of free radicals.

These molecules can build up in your body, causing cell damage that leads to chronic conditions like cancer, autoimmune diseases and Alzheimer’s disease. And if you have diabetes, the antioxidant alpha-lipoic acid in spinach may keep glucose levels low and improve how you respond to insulin.

Cancer  Research suggests that certain compounds in spinach may help to reduce the risk of cancer. Here are some studies on this topic. Phytonutrients in spinach have demonstrated they can reduce oxidative damage. This may reduce the risk of inflammation-related conditions (16). In tests on 12,000 animals, animals with diets containing at least 10% chlorophyll-enriched spinach had a “substantially suppressed tumor development” compared to control. Human studies to support this needs to be done (17). Foods like spinach that are a rich source of nutrients and phytonutrients that boost our health in a variety of ways.

Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. In one study, these compounds helped slow tumor growth in a person’s cervix. They also decreased the size of the tumor (22, 23). Several human studies link spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may also help prevent breast cancer (24, 25). Likewise, one animal study notes that spinach might suppress cancer formation (26). Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27).

Heart Health  Spinach is one of the most concentrated sources of dietary nitrate (18). This natural compound can accumulate in plants growing in nitrate-rich soil, and it can have some beneficial effects when we consume it. For example, our gut bacteria can convert nitrate into something called nitric oxide (19), which can have significant effects on vascular health, such as lowering blood pressure.

• Nitric oxide may improve physical performance and overall health by enhancing blood flow and reducing blood pressure (20).
• Food rich in nitrate appears to improve endothelial function in elderly cardiovascular patients (21).
• A randomized, controlled trial demonstrated that a week of meals high in spinach improved blood pressure and arterial stiffness, likely due to spinach’s nitrate content (22).

Blood Pressure  Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease (28, 29). One study in 27 people found that eating spinach effectively lowered blood pressure levels. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31).

The high potassium levels in spinach (two-thirds of a cup has close to 600 milligrams) relaxes blood vessels and lowers blood pressure. Potassium also helps your kidneys get rid of extra sodium. High blood pressure and excess sodium can lead to heart disease, stroke and kidney damage.

Spinach is high in magnesium and folate, a B vitamin. These nutrients help you make nitric oxide, a molecule that lowers blood pressure. Spinach has nitrates, chemicals that expand blood vessels. One study found that participants who drank a spinach beverage had lower blood pressure for up to five hours after finishing the drink.

Blood Clotting  Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. It could interfere with blood-thinning medication. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach (34).

Healthy Blood  Spinach is rich in non-heme (plant-based) iron, making it an excellent choice for a vegetarian or vegan meal plan. Iron helps your body make hemoglobin, a red blood cell protein that carries oxygen to organs and tissues. Eating an iron-rich diet including spinach can help prevent iron-deficiency anemia and symptoms like fatigue.

Unfortunately, you don’t absorb non-heme iron from plant-based diets as well as you absorb heme iron from animal sources like beef, liver and chicken. That’s because certain compounds in spinach, like polyphenols and oxalic acid (oxalates), can attach to iron, affecting how much your body absorbs. Oxalate is known as an ‘anti-nutrient’ because it decreases the amount of iron, magnesium and other minerals you take in from plant foods. Combining foods high in vitamin C with foods high in iron, like spinach, can maximize non-heme iron absorption. Vitamin C (ascorbic acid) binds with iron, making it easier for your body to absorb both nutrients.

Some food pairing suggestions:

• Cook spinach and potatoes
• Fix a smoothie with spinach, berries, citrus fruits and water. (Avoid using milk or milk alternatives, as calcium may affect iron absorption.)
• Make a spinach-walnut salad with raspberry vinaigrette.

Eyesight  As mentioned earlier, spinach is a significant source of carotenoid compounds.

However, two of these compounds—zeaxanthin and lutein—are associated with specific health benefits for our eyes.

For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27). Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables.

Human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight (15). Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness (16, 17, 18, 19). These compounds may even be able to reverse existing damage (20, 21).

Lutein and another antioxidant called zeaxanthin in spinach are related to vitamin A and beta-carotene found in carrots. These antioxidants help protect your eyes against sun damage. They may also lower your risk of eye disorders, such as age-related cataracts. One small study found that eating a half-cup of frozen spinach every day for two months increases lutein levels and eye pigment. High pigment levels may lower your risk of macular degeneration. Because vitamin A is a fat-soluble vitamin, you’ll absorb more antioxidants if you have a healthy fat with your spinach. eating fresh or cooked spinach with avocados, drizzle of olive oil, fatty fish like salmon, nuts, seeds.

Oxidative Stress  Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes (11). Spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes. One study in eight healthy people found that spinach helped prevent oxidative damage. Although this study was quite small, its findings are backed up by other animal and human research (12, 13, 14).

Brain Health  Spinach can keep your mind sharp. One study found that eating a half-cup serving of cooked spinach or other leafy greens every day slows age-related memory changes. The high levels of antioxidants, folate and phylloquinone (a form of vitamin K found in leafy greens) help protect brain cells. The nutrients may also lower your risk of Alzheimer’s disease. They stop proteins from building up in your brain and lessen inflammation.

Gut Health  Two-thirds of a cup of raw spinach has close to 2 grams of insoluble fiber. Your body can’t easily break down this type of fiber, so you feel full longer. Fiber also adds bulk to stools, helping prevent constipation.

Botanical Name: Spinacia oleracea
English: Spinach
Habitat: East Asia; now world wide
Origin: Canada
Harvested: Cultivated
Parts Used: Leaves

General Information:
Spinach (Spinacia oleracea) is a leafy green flowering plant native to Central and Western Asia. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. Its leaves are a common vegetable consumed either fresh, cooked or after storage (using preservation techniques like canning, freezing, or dehydration). The taste differs considerably between cooked and raw: the high oxalate content may be reduced by steaming.

It is an annual plant (rarely biennial), growing as tall as 30 cm (1 ft). Spinach may overwinter in temperate regions. The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (1⁄2–6 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. The flowers are inconspicuous, yellow-green, 3–4 mm (1⁄8–5⁄32 in) in diameter, and mature into a small, hard, dry, lumpy fruit cluster 5–10 mm (1⁄4–3⁄8 in) across containing several seeds.

In 2022, world production of spinach was 33 million tonnes, with China alone accounting for 93% of the total.

Spinach is thought to have originated about 2,000 years ago in ancient Persia from which it was introduced to India and later to ancient China via Nepal in 647 CE as the “Persian vegetable”. In 827 CE, the Arabs introduced spinach to Sicily.[9] The first written evidence of spinach in the Mediterranean was recorded in three 10th-century works: a medical work by al-Rāzī (known as Rhazes in the West) and in two agricultural treatises, one by Ibn Waḥshīyah and the other by Qusṭus al-Rūmī. Spinach became a popular vegetable in the Arab Mediterranean and arrived in the Iberian Peninsula by the latter part of the 12th century, where Ibn al-ʻAwwām called it raʼīs al-buqūl, ‘the chieftain of leafy greens. Spinach was also the subject of a special treatise in the 11th century by Ibn Ḥajjāj.

Spinach first appeared in England and France in the 14th century, probably via Iberia, and gained common use because it appeared in early spring when fresh local vegetables were not available. Spinach is mentioned in the first known English cookbook, the Forme of Cury (1390), where it is referred to as ‘spinnedge’ and ‘spynoches’. During World War I, wine fortified with spinach juice was given to injured French soldiers with the intent to curtail their bleeding.

 

How to use:
We make these suggestions to help you get the best benefit from the herbs that you’re choosing to improve your health. Also we make these ideas and recommendations so that consuming them easier and better fit into your lifestyle by adding them to the food that you already eat.
For the full health benefit, it is best to consume (or use the whole herb in poultices) the whole herb. All of the compounds in the herb act best together, as nature intends. Extracts draw out the most prominent beneficial compounds and may concentrate them. What is not extracted can be helpful in ways that we do not yet understand.

Cut Pieces or Powdered Herb:
There are different ways to use cut pieces or powdered herb.
Food Preparation: You can add powdered or pieces of herb (if the pieces you buy are bigger than you like, a coffee or herb grinder will quickly reduce) to any yogurt, smoothie, apple or other sauces, spreads, salads or other foods more familiar to you that don’t use heat. Heat can be damaging to the beneficial compounds in the herb. Other options like oatmeal, scrambled eggs, pasta sauce, soup, cookies and anything else that fits your lifestyle, but minimizing (by adding near the end of cooking) the heat is helpful.
Also, for children, you can mix powdered herb with honey or glycerin to make paste. The thicker the paste, the more potent and herbal in taste. The sweet taste of honey and glycerin will help medicine go down. The resulting liquid is called an electuary.
For seeds in general, but especially small seeds, it’s best to grind these to break the protective hulls a short time before consumption. This makes all the benefits available, rather than some remaining locked inside the hulls that are unbroken by insufficient chewing.
To make adding herbs even easier, you could add a week’s worth of your chosen herb(s) to an amount of, for example, yogurt that you would eat in a week. Mix thoroughly and eat this each day of the week. So you make once /week and just eat each other day.
Hot Infusion: The basic method for dried herbs and flower is, take 2-3 tablespoons of dried herb in a cup or teapot. Pour hot water over it and cover it with lid for 10-30 minutes. The heat from making tea can degrade some of the beneficial compounds in the herb. This method minimizes this effect. For the full health benefit, it is recommended to consume what is left over after making tea.
Decoctions: Decoctions are suitable for roots, barks, large seeds & berries, and other dense material. The simple way to make decoction is, in a saucepan, add 1 tablespoon of dried herbs to 1 cup of water, Bring the water to boil, reduce heat and simmer for 30-60 minutes with the pot covered. Squeeze out as much as liquid as possible. Best practice is to drink the liquid and also consume the solid material that remains. Herb pieces can also be used.
Powdered Herb:
There are different ways to use powdered herb.
Capsules: HerbsCrafters makes capsules guaranteed to be filled with the pure herb with no filler or any other products. You can also use powdered herb to make your own capsules at home. These capsules are best taken with liquid to aid in digestion and absorption and to ensure it doesn’t stick in your throat.
Poultice: Poultice can be made with an herbal powder and liquid (mostly water) to form a paste which is then applied to the skin. This method is very helpful for skin conditions.
Herbal shot: Powdered herb can be mixed with water, fruit juice or other liquid to make herbal shot.

Tips:
You can sweeten your herbal decoctions with bit of honey, natural fruit juice, stevia leaves powder or licorice root powder.

Precautions:
You should consult with a qualified healthcare practitioner before using any herbal products, particularly if you are pregnant, nursing, or on any medications.
All information on this website is for educational purpose ONLY.
This information has not been evaluated by Health Canada.
This information is not intended to diagnose, treat, cure, or prevent any disease.

How Much To Use
It is common that 10g of a fresh herb = 1g when dehydrated.
Recommended daily amount: 1 -3 tsp of spinach (5-15 g)/day. This can be split into 2 or 3 uses and added to food or drink.