Contents
- The chemical composition of spinach
- Benefits of spinach for the human body
- Calorie content and BJU of spinach
- The benefits of spinach for weight loss
- Safety measures
- How to eat spinach
- The use of spinach in cosmetology
- The use of spinach in folk medicine
- Contraindications and harm to spinach for the body
- Conclusion
- Reviews of spinach for weight loss
The nutritional and medicinal properties of spinach have been known since antiquity. This vegetable crop came to European countries from Persia a little over two hundred years ago and quickly gained popularity. The benefits and harms of spinach have been studied and substantiated by scientists in many countries. In recent decades, the popularity of culture has been growing in Our Country as well.
The chemical composition of spinach
Due to the low calorie content and the rich content of vitamins and microelements, spinach greens are recommended for a diet menu for weight loss and certain diseases.
100 g of greens contains:
- Retinol (A) – 750 mcg;
- B-carotene (provitamin A) — 4,5 mg;
- Riboflavin (B2) – 0,25 mg;
- Folic acid (B9) – 80 mcg;
- Ascorbic acid (C) – 55 mg;
- Alpha-tocopherol (E) — 2,5 mg;
- Vitamin K – 482 mcg;
- Potassium – 774 mg,
- Silicon – 51 mg;
- Magnesium — 82 mg;
- Iron – 13,5 mg;
- Manganese – 82 mg;
- Calcium – 105 mg;
- Sodium – 24 mg;
- Iodine – 15 mg.
Almost 90% greens are water. It is only slightly inferior to legumes in terms of vegetable protein content. Organic and inorganic acids, polysaccharides, carbohydrates and fiber make spinach leaves an ideal food for weight loss.
Benefits of spinach for the human body
Due to the rich vitamin and mineral complex, green leaves have a beneficial effect on all body systems.
- Vitamin A in the composition of greens improves the condition of the skin, hair and promotes the development of immunity.
- Vitamin B2 helps to increase the light sensitivity of the eyes and improves the susceptibility of visual analyzers of color shades. The lack of this vitamin leads to problems with the mucous membranes and skin.
- Folic acid deficiency leads to inhibition of the development and division of tissue cells due to impaired protein and nucleic acid synthesis.
- Redox reactions, in which ascorbic acid is involved, improve the functioning of the immune system. Vitamin C improves the condition of blood vessels and capillaries, preventing fragility and fragility.
- The antioxidant properties of vitamin E help stabilize cell membranes. Tocopherol is necessary for the normal functioning of the heart muscle. With its deficiency, hemolysis of erythrocytes and the development of diseases of the neurological system are possible.
- The anticoagulant vitamin K is responsible for the regulation of blood clotting.
- Potassium, being an intracellular ion, is involved in the normalization of blood pressure and the conduction of nerve impulses.
- Silicon improves collagen synthesis as a component of the glycosaminoglycan structure.
- Iron in spinach is one of the components that make up proteins and enzymes. The trace element regulates redox reactions and is involved in the transport of oxygen and electrons.
- Manganese is part of the enzymes and proteins involved in the metabolic processes of amino acids.
Scientists have found that spinach can be used to prevent cancer. The unique chemical and vitamin composition of the leaves enhances the body’s immune defense against cancer cells.
Benefits of spinach for a woman’s body
Doctors recommend including spinach leaves in the diet of women during PMS. Iron-rich leaves replenish the level of this element during heavy menstruation. With regular use of greens, the menstrual cycle normalizes, and discomfort in the lower abdomen decreases. The complex of vitamins stabilizes the psychological state on critical days.
benefits of spinach during pregnancy
Spinach leaves are indispensable for saturating the body of a pregnant woman with micro and macro elements. Greens rich in folic acid contribute to the proper development of the neural tube of the fetus. Spinach is also useful for a pregnant woman because it reduces signs of toxicosis and improves the general condition.
Useful properties of spinach for men
A useful feature of spinach is also manifested in increasing testosterone levels in men. Harm to health is possible with intolerance to the product or some diseases of the gastrointestinal tract.
The complex of vitamins and microelements that make up the culture helps the proper formation of the reproductive system in adolescents. Adult men are advised to eat greens to increase potency and prevent prostate diseases.
Calorie content and BJU of spinach
Spinach leaves are low in calories. 100 g of the product contains only 23 kcal. This is about one and a half percent of the daily norm for an adult.
When creating a diet menu to combat excess weight, the ratio of the main components is taken into account: proteins, fats and carbohydrates. In spinach, the proportions of BJU look like 1: 0,1: 0,7.
The benefits of spinach for weight loss
Spinach leaves are easily absorbed by the body. Low calorie content and the absence of a pronounced taste allows you to add greens to any dish. A large amount of vegetable proteins makes spinach food not only healthy, but also satisfying.
The use of spinach leaves in food, fresh and processed, speeds up metabolic processes, enhances bowel cleansing and helps to eliminate toxins and toxins that interfere with weight loss.
Safety measures
Despite the clear benefits of spinach for human health, harm to the body can be caused by excessive passion for the plant. Uncontrolled consumption of fresh leaves can cause indigestion and diarrhea.
The product contains oxalic acid. This substance is dangerous for high acidity, chronic gastritis and peptic ulcer.
For people with impaired water-salt balance, spinach leaves are contraindicated in any form.
Useful spinach greens can become dangerous for the health of a person with intolerance to ascorbic acid.
With increased blood clotting or taking anticoagulants, you should stop using the leaves of the plant so as not to interfere with the action of drugs.
Is it possible to spinach while breastfeeding
A small amount of spinach while breastfeeding can provide the necessary vitamins for mom and baby. However, caution is required when using greens for food. Spinach when breastfed in the first month can cause an allergic reaction in the baby. Therefore, doctors recommend that lactating women consume healthy leaves with caution. Before including the product in the menu, it is advisable to first consult a specialist.
Is it possible to spinach with pancreatitis
With pancreatitis, spinach is strictly prohibited. Oxalic acid can cause irritation of the mucous membrane of the stomach and intestines in a sick person. The ability of the acid to bind calcium in violation of the pancreas and gallbladder can lead to the formation of stones in the bile ducts. As you know, a violation of the outflow of bile is one of the main causes of pancreatitis.
Is it possible to spinach with gout
The acid in spinach leaves is also contraindicated for gout, this is due to the purines in the composition. Metabolic disorders in the body lead to the formation of painful deposits of salts in the joints under the influence of acid.
Is it possible to spinach with diabetes
On the beneficial properties of spinach and contraindications for diabetes, the opinion of physicians is unambiguous. A low-calorie product has a good effect on weight regulation in obese diabetic patients. The leaves of the plant contain vegetable proteins that are able to produce their own insulin, which is necessary for this dangerous disease.
The fiber-rich plant stimulates the intestines, which helps diabetics fight the problem of constipation.
How to eat spinach
Spinach is one of the few vegetables in which vitamins are preserved even after heat treatment. That is why its dishes are so popular.
Spinach is a perishable product. Leaves should be eaten no later than 3 hours after harvest. Therefore, nutritionists recommend growing the plant at home in order to be able to use a quality fresh product.
Frozen leaves can also be used as food.
Greens go well with any vegetables and meat.
Spinach garnish
Fresh or frozen spinach leaves – 500 g – lightly fry in vegetable oil. Then add salt, garlic and pepper to taste. A few minutes before the end of cooking, the dish can be sprinkled with grated cheese.
Spring salad
A light vitamin salad can be prepared from early greens. Required Ingredients:
- 200 g spinach leaves;
- 50 g of sorrel leaves;
- several young shoots of garlic;
- 2 – 3 boiled eggs;
- salt and pepper to taste.
Wash and dry greens. Grind all the ingredients, mix and season with vegetable oil with a few drops of lemon juice.
Green cabbage soup
A delicious and nutritious soup can be made from spring greens.
- Xnumx spinach;
- 100 g of sorrel leaves along with cuttings;
- 2 – 3 pcs. potatoes;
- 1 onion head;
- dill, parsley;
- 1 Art. l. butter (melted);
- salt, pepper, bay leaf;
- boiled egg;
- sour cream.
Sort and rinse spinach greens and sorrel leaves. Gently simmer in a separate bowl. Peeled potatoes cut, pour water and cook until half cooked. Add spinach, sorrel, dill and parsley and fried onions. Lastly, add the bay leaf to the soup. Served with an egg cut into several pieces and sour cream.
This low-calorie vitamin soup is suitable for weight loss.
Vegetable puree
Delicate puree from young spinach leaves is used as a side dish for meat and fish dishes. Would need:
- Xnumx spinach;
- Xnumx cream;
- 20 g butter;
- 10 grams of sugar;
- salt, pepper and nutmeg to taste.
For the sauce:
- 10 g of melted butter;
- a teaspoon of wheat flour;
- 50 g milk.
Leave the washed leaves in boiling water for 5 minutes. Drain the water, and rub the mass through a sieve or grind with a blender until a homogeneous mass is obtained. Lightly fry greens puree in butter and add cream. Pour the sauce prepared from flour and milk with constant stirring into the puree of spinach leaves.
The use of spinach in cosmetology
Cosmetologists advise using green masks to maintain youthful skin. The rich vitamin composition nourishes the dermis. And the acid in the leaves acts as a light natural peel.
Rules for the preparation of masks
To use spinach greens in cosmetic procedures, you must remember:
- Fresh leaves are more effective than frozen ones.
- Do not use a metal container to prepare the mask
- Ready mixes are not recommended to be stored.
- Apply the product to clean, dry skin.
- A tolerance test is required before use.
Regular use of a green mask at least once a week will help keep the skin of the face, neck and hands fresh.
Nourishing mask for all skin types
For preparation it will be required:
- Xnumx spinach;
- 1 st. l. carrot juice;
- 1 tsp. honey;
- a few drops of olive or any cosmetic oil.
Pour the washed leaves with boiling water and keep on low heat until softened. Drain the water. Cool the leaves to a comfortable temperature and add the rest of the ingredients. Put the mask on a gauze base and hold on the skin for about 15 minutes. Wash off with warm water or green tea infusion.
Mask for dry skin
Boil a small potato in milk and mash until a liquid puree is formed. Boil a few leaves in boiling water, rub through a sieve and add to the mashed potatoes along with a small piece of butter. Apply a warm mask on the face for 15-20 minutes. Wash off with water.
Brightening mask
The mask helps to get rid of age-related pigmentation. The tool can be used to combat freckles.
- Grind the leaves and hold over hot steam for several minutes to soften.
- Mix in equal proportions with kefir or yogurt.
- Apply to cleansed skin for 15 minutes.
- Wash off with warm water and apply moisturizer.
Mask for problem skin
The antiseptic properties of spinach greens, combined with sea salt, help to get rid of acne and pimples on the skin of the face.
- Washed leaves (100 g) boiled for 20 minutes.
- Drain the water.
- Grind raw materials with a teaspoon of sea salt to a gruel state.
- Add a few drops of tea tree oil.
- Apply a warm mass on the face for 20 minutes.
- Wash off with cool water.
The product cleanses pores, removes oily sheen and refreshes the skin of the face.
The use of spinach in folk medicine
It is noteworthy that spinach was introduced to Europe as a means to combat bad mood. In those days, there was a notion that bile causes bouts of anger. And the choleretic property of the leaves of the plant is able to correct the bad character of a person.
Today, the medicinal properties of this ancient vegetable culture are well studied. Traditional healers use the scientifically proven qualities of the green vegetable.
The antiseptic properties of spinach greens are used to treat and prevent periodontal disease. Fresh spinach juice is recommended to rinse your mouth daily to relieve inflammation and reduce gum sensitivity.
The benefits of spinach juice have been proven by studies. Leaf juice is used:
- with vitamin deficiency;
- nervous disorders;
- to improve the work of the heart;
- vessel strengthening;
- improved appetite;
- weight loss.
Green pomace is effective for hemorrhoids. For oral administration, the juice should be mixed in equal proportions with almond oil. It is necessary to take a tablespoon twice a day for at least 21 days.
In inflammatory processes on the skin, eczema and irritation, boiled leaves are mixed with olive oil and applied to the wound.
To combat depression and migraine, as well as anemia, juices from spinach leaves, carrots and beets are combined in equal proportions. Drink a tablespoon 3 times a day.
For the prevention of atherosclerosis, it is recommended to drink an aqueous infusion of greens. To prepare it, a tablespoon of crushed leaves of the product must be poured with a glass of boiling water and insisted for about 2 hours. In half a glass of chilled infusion of leaves, add a teaspoon of hawthorn tincture. Drink twice a day.
Spinach leaf salad with apple, garlic and horseradish will help improve metabolism. On the day you need to eat about 10 g of the vitamin mixture.
Fresh leaf salad with a little cinnamon is recommended for depression.
Pounded fresh leaves will help relieve irritation and itching if applied to a wound from a mosquito or midge bite.
For weight loss, it is recommended to drink a quarter glass of leaf juice before meals.
Contraindications and harm to spinach for the body
The benefits of spinach for the human body are enormous. But if you do not take into account contraindications, then you can cause significant harm to health.
Spinach is not recommended:
- in acute and chronic diseases of the bladder;
- gastritis;
- stomach ulcer and duodenal ulcer;
- pancreatitis and inflammation of the gallbladder;
- gout;
- arthritis;
- nephrolithiasis;
- cirrhosis of the liver; functional disorders of the kidneys and liver.
Conclusion
The benefits and harms of spinach for the body should be taken into account when using the leaves individually. Properly prepared greens will help to avoid many health problems, if not abused.
