Spinach is a dietary powerhouse, full of vitamins and minerals. In particular, spinach contains significant amounts of vitamins A, C, K, and folate (which is essential for pregnant women), as well as the minerals manganese and magnesium. It is also extremely high in antioxidants called carotenoids. The health benefits are particularly impressive when you consider that spinach contains only seven calories per cup (when raw). To get the greatest nutritional benefit from regular spinach consumption, it is best to alternate between eating it raw and cooked.

A distinction can be made between older varieties of spinach and more modern varieties. Older varieties tend to bolt too early in warm conditions. Newer varieties tend to grow more rapidly but have less of an inclination to run up to seed. The older varieties have narrower leaves and tend to have a stronger (although more bitter) taste. Most newer varieties have broader leaves and round seeds.

There are 3 basic types of Spinach:

* Savoy has dark green, crinkly and curly leaves. It is the type sold in fresh bunches in most supermarkets. One heirloom variety of savoy is Bloomsdale. Bloomsdale is also somewhat bolt resistant.

* Flat/smooth leaf spinach has broad smooth leaves that are easier to clean than savoy. This type is often grown for canned and frozen spinach, as well as soups, baby foods, and processed foods.

* Semi-savoy is a hybrid variety. It has slightly crinkled leaves. It has the same texture as savoy, but it is not as difficult to clean. It is grown for both fresh market and processing. Five Star is a widely grown variety and has good resistance to running up to seed.

In Australia, chard is commonly referred to as spinach.