Spinach is more than just a vegetarian energy booster!

'You eat what's on the table! Besides, it's very healthy!'

These or similar words of authority would often be heard as food was served, while children would pout and some adults would raise a weary eyebrow. We're talking about spinach, which was a lunchtime scourge for years.

This is quite understandable, as according to the older generation, the green health miracle usually came with potatoes and fried eggs. Children rarely liked it, and probably neither did adults, because it was boring and not well seasoned. The fact that the texture of the green vegetable is slightly reminiscent of cow dung is probably an unpleasant insinuation, although leafy spinach was hardly ever served. Instead, it was the puréed version.

When frozen food first became popular, it took the world by storm. Spinach enriched with fat was offered as creamed spinach, which was quickly defrosted and served as a bland dish, often accompanied by potatoes and eggs. Later, this lump of fat, which was unsuitable for vegetarians, was touted as the ultimate food, probably boosting sales even further. However, spinach has much more to offer.

For instance, it can be used to colour pasta and other foods. Spinach leaves can also be served as a salad or dressed with onions and apples. The possibilities are virtually endless because spinach goes with just about everything. From spinach lasagne to hearty stews, this green powerhouse is always in the mix. Healthy doesn't have to be boring!

But is spinach really as healthy as Grandma said it was? Yes and no.

This summer and winter vegetable contains interesting nutrients, although it has less iron than culinary lore suggests. The myth about its high iron content stems from a scientist's mistake when analysing it: he failed to account for the difference between dried and fresh spinach. Fresh spinach leaves contain only one-tenth of the iron content of dried spinach.

However, fresh spinach provides sufficient carotenoids, folic acid, and vitamins B, C, and E to contribute to the body's nutritional needs. Spinach is also an energy booster for vegetarians, as Popeye the Sailor Man knew. It is also very low in calories.

What about nitrates and nitrites?

This green leafy vegetable absorbs nitrates from the soil, so pregnant women should consume it with caution. Nitrate can be converted into nitrite in the body, and nitrite is not one of the healthiest substances that a plant can contain. Additionally, nitrates bind iron in the body, which can negate its positive effects. The rule here is: Don't overdo it.

Spinach is not the only vegetable high in nitrates. Other vegetables that contain high levels of nitrates include white cabbage, Savoy cabbage, leafy salads and Swiss chard. Potatoes and peas, for example, contain little nitrate. As with everything, balance and dosage are key.

This leafy green miracle vegetable was also traditionally used as a medicinal plant. It was used to treat flatulence, among other things. Spinach probably originated in Asia, where it was first cultivated. It began its triumphant march across Europe in the Middle Ages. It's no exaggeration to say that good home cooking could hardly do without this extremely healthy, yet unpopular, vegetable.

Today, things are different, as haute cuisine has long recognised its diverse possibilities and flavour variations. Rebellions at the dinner table are a thing of the past.

© 'Spinach is more than just a vegetarian energy booster! Rebellions at the dinner table are a thing of the past.': An article by Pressenet (translated by Izabel Comati), 01/2026. Image credit: Spinach with boiled potatoes and egg, CC0 (Public Domain Licence).