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Spinach and the Cretan Bowl Diet…Spinach is famed as a vitamin packed vegetable courtesy of the muscle bound Popeye. It is also an incredibly tasty vegetable too! Spinach is an excellent source of Vitamin A and Vitamin K. Vitamin A assists with cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and supports bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. Deficiency of Vitamin A can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Vitamin K is fat-soluble and plays a major role in blood clotting. It regulates blood calcium levels and activates proteins involved in bone health. Spinach also contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E. 
Vitamin B1 (Thiamine) is important in the production of energy and assists cells in converting carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Shortage of thiamine can cause weakness and fatigue.
Vitamin B2 (Riboflavin) is important for body growth, reproduction and red cell production. It also assists in releasing energy from carbohydrates. Vitamin B3 (Niacin) assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. Vitamin B6 is important in creating antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. Vitamin B6 is also needed for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Vitamin B6 deficiency in the diet can cause dizziness, nausea, confusion, irritability and convulsions. Vitamin B9 has forms named Folate and Folic Acid. Folate occurs naturally in fresh foods, whereas Folic Acid is the synthetic form found in supplements. The body needs Folate to produce red blood cells, as well as components of the nervous system. It helps maintaining normal brain function, and is a critical part of spinal fluid. Folic Acid is vital for proper cell growth and development of the embryo, so it is important for women to have enough Folate/Folic Acid in their bodies both before and during pregnancy. Vitamin C is an important vitamin in that it plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin E is important as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of Vitamin K. Spinach also contains Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc. Calcium helps with sleep and eases insomnia and helps regulate the passage of nutrients through cell walls. Calcium is necessary for muscles contracting properly, blood-clotting functions and for nerves carry messages. Insufficient calcium from foods mean the body automatically takes the calcium needed from bones. Deficiency may result in muscle spasms and cramps in the short term and osteoporosis longer term. Iron deficiency can be a problem for infants, adolescent girls and pregnant women. Deficiency can also affect the immune system and cause weakness and fatigue. Magnesium is needed for bone, protein, producing new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. Magnesium deficiency may result in nervousness, fatigue, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps. Manganese functions in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Phosphorus, in conjunction with calcium, is necessary for the formation of bones and teeth and of the nerve cells. Phosphorus is second to calcium in abundance in the body. Potassium is an essential mineral for the growth and maintenance of the body. It is needed to maintain a normal water balance between the cells and body fluids. Potassium also plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure. Zinc is an important mineral in a number of functions, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision. Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.
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