Nutrition From Raw Baby Spinach

Fresh baby spinach is a low-calorie and low-carbohydrate vegetable full of essential vitamins and minerals. With its leafy texture and dark green color, fresh baby spinach provides more nutrients than any other food. In fact, it is thought of as a super food that has antioxidant activity. In its raw form, fresh baby spinach is a colorful addition to any dish. However, when spinach is processed, its texture and green color is lost, giving it a more acidic flavor instead of its natural sweet taste. Fresh baby spinach can be found in your grocer's produce section either in loose-leaf bulk form or packaged.

Macronutrients

A 1 cup serving of fresh baby spinach contains only 7 calories, 1 gram of protein, 0 grams of fat, 1 gram carbohydrates and 1 gram dietary fiber. If those numbers aren't convincing enough, the majority of the carbohydrate in fresh baby spinach comes from its dietary fiber. Dietary fiber is found in many fruits and vegetables, whole grains, and legumes. It not only normalizes bowel movements but it also helps lower your risk of diabetes and heart disease. The adequate intake of total fiber for adults up to age 50 is 25 to 35 grams per day.

Micronutrients

Fresh baby spinach is rich in vitamin A, an essential nutrient for eye health. It provides 2,813 international units, or IUs, of vitamin A per 1 cup serving, about 56 percent of the recommended daily intake. It is also high in vitamin K, a vital nutrient important in blood coagulation and bone and tissue health. A 1 cup serving provides 145 micrograms of vitamin K and 181 percent of the daily value. Other vitamins provided by fresh baby spinach include vitamins C, B-6 and E; folate; niacin; panthotenic acid; and riboflavin. Fresh baby spinach is also packed full of important minerals, which include calcium, magnesium, iron, potassium, phosphorus, manganese, copper, selenium and zinc.

Super Food

Fresh baby spinach is considered to be a super food, not only because it provides essential vitamins and minerals but also because it has phytonutrients. Phytonutrients are components of plants that are thought to promote human health. Fresh baby spinach contains classes of phytonutrients, such as carotenoids like beta-carotene, lutein and zeaxanthin, and flavonoids. It contains high amounts of beta-carotene, which is a precursor molecule that is converted to vitamin A in the body. It also contains high amounts of lutein and zeaxanthin, which act as antioxidants in the body. The flavonoids in fresh baby spinach serve as antioxidants that have anti-inflammatory and anti-cancer properties.

Preparation

Fresh baby spinach contains oxalates, naturally occurring substances that can crystallize and cause health problems such as the development of kidney stones. Boiling fresh baby spinach for one minute can help reduce these levels of oxalates. However, cooking spinach for longer can cause a significant loss of nutrients. Fresh baby spinach can also be served raw and is a healthful ingredient to use in sandwiches or salads.