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Spinach has a high water content (89%), although it stands out for being the vegetable with the highest proportion of iron and a high content of calcium and potassium. They also contain sodium and magnesium and a high content of vitamins A, B6, C, and E.

How to preserve and prepare them?

Fresh spinach can be frozen as long as it has been previously cooked. The small tender leaves can be prepared in a salad along with other vegetables, or with fresh cheese, nuts, and fruits. The larger leaves can be blanched and used to prepare rice or meat rolls. They are also delicious steamed, sautéed, with pasta, in dumplings, as a side dish for meat and fish, with rice or legumes, etc. Freshly prepared spinach juice is an excellent nutritious resource and can be mixed with other vegetables, such as tomato and carrot.