Health Options Alan Titchenal  & Joannie Dobbs                    Saturday , October 7, 2006

Many foods match spinach in nutrients

In the wake of the recent spinach scare, insider reports indicate that Popeye is responding well to antidepressant medication. That such a basic "healthy" food as spinach could carry potential risk caught many people by surprise. Most natural foods are at risk of contamination with microorganisms, but the risk is low in today's food system. Fortunately for Popeye, safe bagged spinach is back on the shelves, but he should be aware, in case of a future scare, that the benefits of spinach are available in many other foods.

Question: Spinach is often recommended for the prevention of macular degeneration and cataracts. What other foods provide the same protective components ?

Answer: Lutein and zeaxanthin are the colorful compounds sometimes called phytochemicals. Many dark-green leafy vegetables such as kale, collard, mustard and turnip greens contain more phytochemicals than spinach. Green peas, yellow sweet corn, broccoli and carrots are also good sources.

One surprising source is egg yolks. A half-cup of cooked spinach has about 50 times as much of these colorful compounds as one egg, but the chemical form found in eggs allows more to be absorbed by the body. One study found that those who consumed these phytochemicals in eggs raised their blood levels twice as high as when they consumed them from spinach or dietary supplements. Other studies have shown that eating just one egg a day can increase these beneficial compounds in the blood and the eye without affecting blood cholesterol.

Q: What other foods can replace spinach?

A: Spinach is high in vitamins A, K, and folic acid. Virtually all dark-green leafy vegetables such as kai choy (mustard greens), kale and collards, as well as broccoli, also contain high amounts of these nutrients.

If you eat spinach to meet iron or calcium needs, now is a good time to find better sources. Spinach contains a fair amount of these minerals, but only about 1 percent of the iron from spinach is absorbed into the body, compared with 15 to 35 percent of the iron from lean red meats. Similarly, only about 5 percent of the calcium in spinach is absorbed by the body, compared with more than 30 percent of the calcium in milk and soy products.

Plenty of safe spinach is back in the market. Now you can enjoy it for its great taste and for the right nutritional reasons.