Spinach: benefits and harms of spinach. Video
Bright and juicy spinach leaves are surprisingly healthy greens. They are packed with vitamins and minerals but are very low in calories. By consuming spinach regularly, you protect your bones, eyesight, and cardiovascular system.
Spinach: beneficial properties
One cup of cooked spinach is about 180 grams, contains only 41 calories and a whopping 4,5 grams of dietary fiber. Also in spinach there are: – B vitamins; – vitamin K; – vitamin A; – vitamin C; – vitamin E; – magnesium; – iron; – phosphorus; – choline; – zinc; – calcium; – potassium.
Spinach is rich in flavonoids that act as antioxidants, protecting the body from free radicals. Scientists have found 13 different flavonoid compounds in spinach that have potent anti-inflammatory and anti-cancer properties. The flavonoids lutein and zeaxanthin also play a vital role in protecting the retina, preventing age-related vision problems such as macular degeneration.
When buying spinach, look for dark green leaves that are free of blemishes or wilting marks. Do not wash spinach before storing, otherwise it will rot very quickly.
Spinach contains vitamin K – nearly 200% of the RDI in one cup of fresh spinach leaves and over 1000% of the RDI in one cup of cooked spinach. Vitamin K1 is important for bone health. It helps prevent over-activation of osteoclasts, cells that break down bones. In addition, the beneficial bacteria in your gut convert vitamin K1 to vitamin K2, which activates osteocalcin, the basis for collagen formation in bone. Osteocalcin helps calcium molecules, also found in spinach, to “anchor” inside the bone.
The protective myelin sheath around the nerves is also synthesized with vitamin K
Vitamin A is essential in protecting the mucous membranes of the respiratory system, urinary system and gastrointestinal tract. White blood cells – lymphocytes that fight infections in the body, also depend on vitamin A. This same beneficial substance helps your skin stay healthy, hydrated, with good turgor.
Iron is especially important for women of childbearing age, children and adolescents. Red meat is the richest in iron, but spinach is much lower in calories, fat and cholesterol compared to it. Since iron is a component of hemoglobin that carries oxygen to all cells in the body, it is necessary for you to feel energized.
The harm from eating spinach
Spinach contains oxalates that interfere with the absorption of calcium and contribute to the formation of kidney and gallstones, so people prone to gallstones and urolithiasis should not abuse this green. Spinach also contains purines, which can cause gout in high doses.
Spinach is versatile – it can be eaten both raw and cooked, but when boiled, some of the acids contained in the vegetable get into the water. When boiling spinach, do not cover the pan with a lid, so that some of the acids come out with rising steam. Spinach that has been cooked loses volume significantly.
Spinach puree soup turns out to be bright and tasty. For its preparation you will need: – 25 g of butter; – 1 bunch of green onions; – 1 stalk of leeks; – 2 sticks of celery; – 1 small potato; – ½ teaspoon of ground black pepper; – 1 liter of chicken or vegetable broth; – 400 g of greens of spinach; – 100 g sour cream or thick yogurt.
Chop the leek into rings, peel and dice the potatoes, chop the celery and green onions. Melt the butter in a large saucepan and sauté the vegetables, stirring occasionally, for 10 minutes. Pour in the warm broth and cook the soup until the potatoes are tender. Rinse the spinach quickly and pat dry with paper kitchen towels or in a special carousel. If the spinach is old, cut off the tough stems. Chop the leaves into ribbons and place in the soup. Cook for 2-3 minutes, remove from heat and puree soup with hand blender. Serve with sour cream or yogurt.
A delicious and healthy salad made with fresh spinach, beets and couscous. You will need: – 1 large orange; – 140 g raw couscous; – 25 g of peeled and roasted walnuts; – 85 g of goat cheese; – 6 pieces of dried apricots; – 4 small baked beets; – 200 g fresh young spinach; – 2 tablespoons of olive oil; – ½ lemon.
Remove the zest from the orange and squeeze the juice, put them in a saucepan, pour in 100 ml of water and bring to a boil. Place the couscous in a bowl and pour in the fragrant liquid, stir well and cover. Leave it on for 5 minutes. Whisk the couscous with a fork, add the walnuts, crumbled cheese, dried apricots and sliced beets. Whisk the butter and squeezed juice from ½ lemon. Add spinach leaves to the salad and pour in the dressing, stir and serve immediately.