Everything You Need To Know About Spinach

Spinach does not contain much more iron than the leaves of other legumes. 10 times more iron than cabbage. Under the influence of this stupid mistake, the legend of Popeye the sailor appeared and, as a result, countless children were tortured with the need to indulge in spinach.

However, spinach is recognized as a very healthy food, thanks to its nutritional, antioxidant, and anticancer components.

Its delicate, dark green leaves are the favorite ingredients of chefs around the world. In the science of botany, spinach is part of the Amaranthaceae family, bearing the scientific name of Spinacia oleracea.

Health benefits of spinach

Spinach contains many phytonutrients that invigorate health, prevent infectious diseases and aging.

It is very low in calories and fat (100 grams of raw leaves equals only 23 calories). It contains a high percentage of dietary fiber, so it is no surprise that green spinach leaves are a recommended plant source for the control. cholesterol levels and weight loss diets.

100 grams of fresh raw spinach contains about 25% of the body's iron requirement. Iron is recommended for the production of red blood cells and is one of the decisive factors in the oxidation-reduction of cytochrome oxidase enzymes during cell metabolism.

Fresh spinach leaves are a rich source of vital antioxidant vitamins such as vitamins A and C, but also of flavonoid polyphenolic antioxidants such as lutein, zeaxanthin, and beta carotene. Together, these compounds help eliminate free radicals derived from oxygen and reactive oxygen species (ROS) playing a major role in preventing aging and disease.

Zeaxanthin, an important dietary carotenoid, is selectively absorbed in the yellow spot (macula lutea) of the eyeball, providing it with antioxidants and protective functions to filter light, thus preventing the appearance of a macular condition of the eye that settles especially in old age.

Vitamin A is needed to maintain the mucous membranes and skin and is essential for eyesight. Eating vegetables and fruits rich in vitamin A and flavonoids helps the body protect the lungs.

100 grams of spinach provides 402% of the vitamin K needed daily. Vitamin K plays a vital role in strengthening bones, but it is also a stabilizing factor for patients with Alzheimer's disease, by limiting neuronal damage in the brain.

The green leaves of spinach also contain a generous percentage of B complex vitamins, such as B6 (pyridoxine), B1 (thiamine), riboflavin, folate, niacin. Folates help prevent problems with the neural tube of the fetus.

100 grams of fresh spinach contains 47% of the daily requirement of vitamin C, a powerful antioxidant that helps the body to resist infectious agents and the elimination of oxygen free radicals.

Spinach leaves also contain many minerals such as potassium, manganese, magnesium, copper, and zinc. Potassium is an important component of the body's cells and fluids, which helps control heart rate and blood pressure. Manganese and copper are used by the body as complementary factors for the antioxidant enzyme superoxide dismutase.

Copper is needed in the production of red blood cells, and zinc is a complementary factor in many enzymes that regulate the body's growth and development, sperm generation, digestion, and nucleic acid synthesis.

Spinach is also a rich source of omega 3 fatty acids.

Regular consumption of spinach prevents osteoporosis, iron deficiency anemia and is believed to protect against cardiovascular disease and prostate cancer.

Choosing and storing spinach

It is recommended to buy green and fresh spinach leaves from the market. Avoid taking withered, discolored, or stained leaves.

Once home, wash the leaves in tap water and then rinse in salted water for about 30 minutes to remove dust or insecticides.

Although it can be stored in the refrigerator for about a week, the spinach must be eaten as fresh as possible in order to make the most of its ingredients.

Spinach - preparation & serving

Before use, wash the leaves in cold water, then dry them using a fine cloth. Remove the tails of the leaves. The raw spinach can be used whole or cut, in a wide variety of recipes.

I recommend eating raw spinach, in salads, or in the form of juice. Antioxidant properties decrease significantly by boiling or steaming.

Precautions when eating spinach

Reheating spinach can cause nitrates to turn into nitrites and nitrosamines, due to a specific bacterium in the preparation of nitrate-rich foods, such as spinach and other vegetables. Nitrates are harmful to health, especially in children.

Due to vitamin K, people who are being treated with some anticoagulants such as warfarin should avoid consuming spinach as it has negative effects on medication metabolism.

Spinach contains oxalic acid, a natural substance found in many vegetables, which can crystallize as calcium oxalate stones in the urinary tract. Therefore, people who know that they suffer from kidney stones should avoid eating spinach.

Spinach also contains goitrogens, substances that can affect the thyroid hormone, causing a deficiency of the hormone thyroid in people suffering from thyroid dysfunction.