There are many variations on Mediterranean spinach lentil soup; the nutritional information for each depends on the recipe. Generally, spinach lentil soup is low in calories and fat. Ingredients include lentils, fresh spinach, broth or water, chopped onions, olive oil, garlic, lemon juice and salt. Optional ingredients include rice, more vegetables and some type of protein source such as turkey or beef. Remember that adding optional ingredients may alter the calorie and fat content. The core ingredients, spinach and lentils, provide you with vitamins, minerals, protein, antioxidants and fiber.
Potential for Bone Health
Spinach contains an abundance of vitamins and minerals, such as calcium and vitamin K. These nutrients play a significant role in the growth, maintenance and health of strong bones. In "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden writes that vitamin K stimulates a compound called osteocalcin, which helps to attach calcium inside your bones. Calcium helps your bones remain strong by slowing the rate of bone loss caused by aging. A 1 1/2-cup serving of spinach provides about 6 percent of your daily value of calcium and 200 percent of vitamin K. These values are based on a 2,000-calorie-per-day diet; yours may be different depending on factors such as age, weight and gender.
Function of Antioxidants
Including spinach in your soup provides you with powerful antioxidants such as vitamins A and C. These antioxidant vitamins function by neutralizing free radicals --- harmful substances that may be produced internally when your body burns oxygen. You may also be exposed to external free radicals from environmental factors such as ultraviolet light, cigarette smoke and heavy metals. Free radicals can damage body cells and tissues. According to "The American Dietetic Association's Complete Food and Nutrition Guide," free radicals may lead to cancer, heart disease, cataracts, arthritis and premature aging.
Benefits of Fiber
Lentils and spinach are good sources of fiber, particularly soluble fiber. Soluble fiber is broken down as it makes its way through your digestive tract. It absorbs water to form a gel-like substance that binds to compounds that contribute to high cholesterol, Bowden explains. In addition, soluble fiber slows the digestion of food and the release of sugar into the bloodstream. According to the book "Foods That Harm, Foods That Heal," high-fiber foods such as lentils and spinach are healthy for diabetics and those trying to manage weight because they help stabilize blood sugar and insulin levels. One cup of lentils contains about 16 grams of fiber, while a serving of spinach contributes 5 grams.
Function of Iron
Spinach lentil soup provides with an abundance of the mineral iron. One serving of spinach contains about 20 percent of your daily value of iron, and one cup of lentils offers 37 percent. Iron is used to make red blood cells, which transport oxygen throughout your body. According to the American Dietetic Association, iron also helps produce collagen and make body proteins. Your body's ability to absorb iron is enhanced when combined with vitamin C, which is also found in spinach.
Considerations for Protein
Lentils and spinach are plant sources of protein. A 1-cup serving of lentils contains about 18 grams of protein, and a serving of spinach about 2 grams. Protein is made up of structures called amino acids. There are nine essential amino acids that your body cannot produce and must get from food; foods that contain all the essential amino acids are considered "complete" proteins. Plant sources such as lentils and spinach lack certain essential amino acids but can be combined with grains to make a complete protein.
References
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, Ph.D., C.N.S.; 2007
- "The American Dietetic Association's Complete Food and Nutrition Guide"; The American Dietetic Association; 1996
- Juicing-for-Health: Spinach Nutrition Information and Facts
- "Foods That Harm, Foods That Heal"; The Reader's Digest Association; 1997
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