Variety holds an important place in a healthy diet, but that doesn’t mean you can’t eat some nutritious foods on a daily basis. Spinach is one example of a natural, vitamin- and mineral-rich food that may be worth eating every day because of the profound health benefits it can provide.

Pasalai keerai is spinach. It is used in various Indian recipes, usually cooked with added spices and vegetables. India has a number of keerai or "greens" that are used in traditional meals and for their health benefits. Spinach is called pasalai keerai in Tamil, the Dravidian language spoken in parts of India.

Spinach is a healthy vegetable that contains high amounts of vitamin A , vitamin C, folate, iron and magnesium. When you don't have fresh spinach, frozen spinach is a great alternative.

Like other dark green, leafy vegetables, spinach is a nutritional powerhouse. Because all methods of cooking destroy some nutritional value, the best way to maximize nutrient intake is to eat fresh spinach raw.

Spinach has a place on the table for every meal. You can enjoy breakfast omelets stuffed with spinach, sandwiches topped with fresh spinach instead of lettuce and creamed spinach as an accompaniment to a steak dinner.

Spinach is a versatile green that is high in essential nutrients. One 1/2-cup serving of frozen spinach has 20 calories, 2 grams of dietary fiber, 3 grams of protein and several vitamins and minerals.

No matter how you look at it, spinach is good nutrition. Each 1/2 cup serving is fat-free, low in calories and sodium and also supplies your body with 50 percent of your daily vitamin C requirement and a healthy dose of fiber.

Spinach is a green, leafy vegetable that is rich in vitamin A -- and when you cook spinach, its vitamin-A content more than doubles. The amount of iron in spinach also increases after you cook spinach. One way to prepare spinach is to saute it. Serve sauteed spinach as a side dish.

Without thoroughly washing spinach before eating, your meal will likely feature the unwanted taste and texture of gritty sand in each bite. This nutrient-packed super food grows best in sandy soil, but the tiny sand particles tend to hide in the wrinkles and creases of spinach leaves.

Whether you cook spinach first when making quiche depends on the type of spinach you use and your preference. There is no correct answer since quiche can use both cooked and uncooked spinach.

Spinach is not usually served roasted because its high water content can turn the spinach to soup before it can dry out and roast, particularly if you use the frozen variety. However, using fresh, whole spinach leaves rather than chopped, frozen spinach can alleviate the moisture problem.

Spinach lasagna is a favorite for vegetarians and those looking for a vegetarian meal alternative. You can also add spinach to your favorite meat lasagna, mixing it with the ricotta or cottage cheese filling.