Spinach

Enjoy more fruits and vegetables

Grow

Around the World

Spinach originated in Persia and dates back to 7th century

China. This leafy green was brought to Europe in the 15th

century. Now, spinach is grown across the United States

and all over North Carolina. Today, the United States is

the second largest producer of spinach in the world.1,2

Meet the Family

Closely related to beets and Swiss chard, spinach is also a

member of the “goosefoot” family (named for the shape

of its leaves).3,4

Spinach is cool!

Spinach is a cool season vegetable that can be planted in

40‐75o

F soil. Plant seeds 6 inches apart, 1⁄2 inch deep, in

the garden from February through March and again in

mid‐August to mid‐October for a fall crop. Spinach prefers

full sun, but can grow in parƟal sun. It grows very quickly,

and the leaves will be ready to harvest in 50‐60 days.3

Choose

Different VarieƟes  

There are three main varieƟes of spinach:

1. A savory variety which is rougher in appearance with

crinkly leaves and a dark green color.  

2. A semi‐savory variety which has curly leaves and is  

typically easier to clean than the savory variety.  

3. A smooth leaf variety which is unwrinkled and milder

in taste.  

Spinach is available year round from sources around the

U.S. Peak harvest in North Carolina is January to May and

October to December.  

Raw spinach leaves should be clean, fresh and crisp with a

bright green color on top and dull green underneath.1,3  

Store

Spinach can be purchased fresh, frozen or canned. Store

raw spinach immediately in a Ɵghtly covered container in

the coldest part of the refrigerator (32‐36o

F). Some fruits

and vegetables, like apples, pears and tomatoes, produce

ethylene gas. Ethylene gas can cause produce to ripen

quickly. Store spinach away from ethylene producing

fruits and vegetables. If stored properly, spinach should

stay fresh for about 10‐14 days.3,6

Fun Fact: Spinach phytonutrients, lutein and zeaxanthin,

help maintain healthy vision.10

Fun Fact: California and Arizona are the largest producers

of spinach in the U.S., followed by Texas and New Jersey.4

   

Fun Fact: In the 1920’s, the cartoon character, Popeye the

Sailorman, helped make eaƟng spinach popular because

of the extra strength he got from eaƟng the vegetable. He

was known for singing about how spinach gave him

strength.3,4

Use

Spinach is a versaƟle leafy green. It can be eaten raw or

cooked. Before eaƟng, wash raw spinach well under

clean, running water. Fresh spinach is a great addiƟon to

a salad, sandwich or even a smoothie. Spinach can also be

steamed, microwaved, or sautéed. Add to sƟr fries, soups,

or pizza. To retain nutrients, avoid overcooking.1

Fun Fact: MyPlate recommends: “Make half your plate

fruits and vegetables.” Spinach adds color to your plate

with no cholesterol, few calories and liƩle fat or sodium.7Vegetable

USDA is an equal opportunity provider and employer. 08/14 

http://childnutrition.ncpublicschools.gov 

PUBLIC SCHOOLS OF NORTH CAROLINA 

State Board of Education 

Department of Public Instruction 
Spinach

Eat

A True “Super Food”

Spinach is rich in vitamins A and K and also has folate,  

beta‐carotene, vitamin C, manganese, iron, calcium and

fiber. Our bodies can turn beta‐carotene into vitamin A.

Vitamin A promotes normal vision, supports the growth

and health of cells and Ɵssue, protects us from infecƟon

and helps regulate the immune system. Vitamin K helps

our body to clot blood and make proteins needed for our

blood, bones and kidneys. Our body needs folate for

blood cell, DNA and geneƟc development. Vitamin C acts

as an anƟoxidant, protects us from infecƟons, aids in

healing, helps form collagen to hold muscles, bones and

Ɵssues together, and helps our bodies absorb iron and

folate from plants. Manganese helps with forming bone

and converƟng carbohydrate, protein and fat into energy.

Iron is needed for brain development, immune funcƟon,

and hemoglobin, which carries oxygen from our lungs to

every body cell. Calcium helps us build strong bones and

teeth, our muscles contract and heart beat, and our blood

clot if we are bleeding. Soluble fiber helps lower blood

cholesterol. Insoluble fiber aids digesƟon.1,4,5,9

Teach

Rainbow on Your Plate or Tray

The Healthy Hunger‐Free Kids Act (HHFKA) was passed by

Congress and signed into law by the President in 2010.

HHFKA includes significant changes to school meals and

the school nutriƟon environment to help provide students

with more nutriƟous food opƟons, educate children about

making healthy food choices, and teach children healthy

habits that can last a lifeƟme. School meals now include

more nutrient dense foods, like whole grains, fruits and

vegetables. Nutrient dense foods are power‐packed and

give you the most nutrients for the least calories. Based

on the nutrients they provide, vegetables are divided into

sub‐groups: dark green, red/orange, starchy, beans and

peas, and other. School meals must offer nutrient dense

choices from the dark green vegetable sub‐group, like

spinach, over the course of the week.8

Class AcƟvity

Materials Needed:

 School lunch menu

Steps:

1. Spinach contains calcium. Brainstorm a list of all the

calcium sources in the diet (dairy products, dark green

vegetables, and calcium forƟfied products like juice,

grain products and soy milk).9,10

2. Review the school menu as a class. IdenƟfy all of the

dark green vegetables. Encourage students to try the

dark green veggies when they are featured on the

menu. Students can track their progress.

3. Have students plan a weekly menu. The menu should

include a variety of vegetables, including dark green

choices, and calcium sources. Dark green veggies

should be paired with a vitamin C food or an animal

iron source to maximize iron absorpƟon by the body.5

Enjoy more fruits and vegetables

Fun Fact: Iron comes in two forms—heme (from animal

sources) and nonheme (from plant sources). Spinach has

oxalic acid which can inhibit iron absorpƟon. EaƟng iron

from meat, fish or poultry or a vitamin C rich food with

spinach can help (chicken or berries on a spinach salad).5

Find

For more spinach info and resources, visit:

1. hƩp://lancaster.unl.edu/nep/fruitveggie.html

2. www.agmrc.org  

3. www.ces.ncsu.edu

4. hƩp://cals.arizona.edu

5. www.eatright.org

6. www.fns.usda.gov/tn/fruits‐vegetables‐galore‐helping‐

kids‐eat‐more

7. www.choosemyplate.gov

8. hƩp://healthymeals.nal.usda.gov

9. www.leafy‐greens.org

Fun Fact: For a MyPlate serving, 2 cups of raw leafy

greens, like spinach, count as 1 cup of vegetables.7

Fun Fact: Folate is an essenƟal nutrient meaning your

body cannot make it. You must eat it in your diet.5

Vegetable

USDA is an equal opportunity provider and employer. 08/14 

http://childnutrition.ncpublicschools.gov 

PUBLIC SCHOOLS OF NORTH CAROLINA 

State Board of Education 

Department of Public Instruction