Spinach is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. And here is more good news: it is quite easy to grow this vegetable yourself!
Spinach needs cool weather to thrive, but if you choose planting times carefully and look for heat-resistant varieties, you can grow it anywhere in the world. Choose a spot that gets full sun in cool weather and partial shade in warmer temperatures. The soil should be light, fertile and moisture-retentive. Sow the spinach seeds directly into the soil as soon as the ground can be worked, normally anywhere from four to eight weeks before the last expected frost. Plant the seeds 0.5 inch deep and 2 inches apart in wide rows.
For a continuous harvest, sow every two weeks until daytime temperatures start to average 23°C. Begin sowing fall crops in mid-August in cooler climates, or later in warmer ones. Keep the soil moist, and feed the plants manure tea or fish emulsion every 10 days until they're 6 inches tall.
Cut the spinach leaves from the outside of the plant as you need them, or harvest entire plants when they reach maturity and before they begin to flower. However, if you see buds starting to form at the centre, cut the whole plant immediately.
Spinach facts
Consumption of spinach shot up by 33 percent in the United States between 1931 and 1936 as Popeye gained in popularity. Spinach-growing communities even erected several statues in honour of Popeye and the huge boost he was giving their industry. But why chose Elzie Crisler Sega, the creator of Popeye, spinach as Popeye's superfood? That's because it is a very nutrient-dense food, very high in vitamins, minerals and other phytonutrients.
Spinach is an excellent source of vitamin K, vitamin A, magnesium, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s also a very good source of protein, phosphorus, vitamin E, zinc, dietary fibre, and copper.
Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids. So...get some seeds!
