Yeah, we know you’ve heard it all before — he’s strong to the finish because he eats his spinach. Yes, he’s Popeye the sailorman. For decades, palookas everywhere have quaked in fear at the mere mention of his name. Well, at least if there’s a can or two of the green stuff within his reach. But really, how likely are you to meet a self-proclaimed do-gooder gazookus with superhuman strength and forearms the size of your waist? And is it really all thanks to a lone leafy green vegetable?

It turns out, the notion of spinach pumping up Popeye and fueling him for a fight might not have been all that off the mark. But it’s not what you might be thinking. When this sailorman started gulping down cans of spinach in the 1930s, parents everywhere rejoiced, thinking their kids would soon be clamoring for the iron-rich veggie. Well, the parents were right about one thing — Popeye’s eating habits were inspiring then and they still are today. According to a study at Mahidol University in Bangkok, watching Popeye can increase how much and how many different kinds of veggies a kid will eat. Way to go sailorman. However, spinach isn’t quite the iron powerhouse people believe it to be.

Yes, it’s got the good stuff, but really not any more than most other leafy green veggies. And our bodies typically don’t absorb all the iron it has to offer. But it is rich in many other nutrients including folate and vitamins C, E and K. It’s also packed with lutein, which as Science Daily points out, might be why the septuagenarian sailor has yet to need eyeglasses. Research indicates that when lutein is combined with zeaxanthin, another carotenoid, it creates a special oily pigment that can protect your eyes and even improve your vision. Although, it does not seem to improve or halt age-related macular degeneration, as initial testing hoped it would.

So it’s packed with all these vitamins and iron and with Popeye’s help, more kids are apt to eat it — but where does the bulking up with spinach begin? With a little something called phytoecdysteroids. In tests, these plant steroids have produced some interesting results including increased protein synthesis, enhanced physical performance and increased muscle growth and strength for mice and men. And maybe the most promising result is that they don’t seem to have the adverse side effects that anabolic steroids do, so they just might be a safer alternative for bodybuilders.

OK – you might not be able to simultaneously open a can of spinach and immediately sport freakishly fit forearms  all in one go the way Popeye does, but taking ecdysterone and ecdysone-enriched supplements might just make you look and feel a little stronger. At least a lot of professional and amateur athletes around the world are convinced that they do.

Oh, and if you are looking to up your spinach intake, here’s a tasty way to do it. Wash (or simply buy a bag of the pre-washed stuff) and pat dry a bunch of baby spinach leaves. Heat up some olive or peanut oil in a deep frying pan (about an inch and a half or two). Test the temperature by dropping a piece of spinach in the hot oil, if it starts to pop, sizzle and curl up quickly, the oil is ready. Then, in small batches, fry the spinach use a slotted spatula or spoon to turn the spinach over so it’s cooked completely and then drain it on a paper towel. Sprinkle with a little fresh ground salt and pepper and you’ve got a healthy and tasty alternative to popcorn when you sit down in front of the TV.

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