Spinach leaves have anti-cancer properties and protect against atherosclerosis. The healing properties of spinach are due to beta-carotene, vitamin C and lutein - known antioxidants. In addition, spinach is rich in potassium, iron and folic acid.

Spinachis a vegetable whosepropertiesandnutritional values ​​ were known already in ancient Persia where it probably comes from. In the 7th century the ruler of Nepal sent spinach as a gift to China and hence the vegetable was called "Persian herb".

It was transported by the Moors to Spain in the 11th century and has been known as the "Spanish vegetable" ever since. In the 16th century, Catherine de Medici, leaving Florence to marry the King of France, took her own chefs with her to prepare her spinach as she liked, and hence the term for dishes served on spinach - in Florentine .¹

Contents:

  1. Spinach - anti-cancer properties
  2. Spinach for anemia?
  3. Spinach lowers blood pressure
  4. Spinach - nutritional values ​​
  5. Spinach - slimming properties
  6. Spinach and pregnancy
  7. Spinach - contraindications
  8. Spinach - use in the kitchen
  9. Spinach - selection and storage

Spinach - anti-cancer properties

Research has confirmed that spinach leaves have anti-cancer properties and protect against atherosclerosis. This is due to beta-carotene, vitamin C and lutein - known antioxidants, which are abundant in spinach.

Spinach should be eaten by stressed people, because it is a source of magnesium. This element has a great influence on the functioning of the nervous system, significantly reduces the susceptibility to stress and has calming properties. It also prevents headaches and dizziness.

Spinach for anemia?

Spinach is considered a treasure trove of iron that is recommended for the treatment of anemia. Meanwhile, plant products (including spinach) as a source of iron do not work at all. A similar amount of iron as in spinach is found in beef, but only 1 percent of the former, and as much as 20 percent of beef.

Spinach lowers blood pressure

Spinach leaves contain a lot of pressure-lowering potassium,therefore people with hypertension should eat them. Additionally, potassium works with magnesium to regulate the work of the heart.

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Worth knowing

Nutritional value of spinach (in 100 g)Energy value - 23 kcal Total protein - 2.9 g Fat - 0.4 g Carbohydrates - 3.6 g (including simple sugars 0.4) Fiber - 2.2 g VitaminsVitamin C - 28.1 mg Vitamin B6 - 0.2 mg Folic acid - 7 µg Vitamin A - 1 IU Vitamin E - 0.12 mg Vitamin K - 4.4 µgMineralsCalcium - 99 mg Iron - 2.7 mg Magnesium - 79 mg Phosphorus - 12 mg Potassium - 558 mg Sodium - 79 mg Zinc - 0.10 mg Data source: USDA National Nutrient Database for Standard Reference

Spinach - slimming properties

If you are in shape, be sure to include spinach in your diet. It is low in calories: 100 g is 23 kcal. In addition, the potassium and B vitamins contained in it participate in the burning of carbohydrates and fats and accelerate metabolism.

Scientists from the University of Louisiana (USA) found that it is helpful in weight loss also for another reason. They argue in the Journal of the American College of Nutrition that spinach extract contains thylakoids - substances that prolong the feeling of fullness (up to 2 hours after a meal). These compounds promote the secretion of satiety hormones, which slow down the digestion of fat and reduce the desire to reach for a snack .²

Spinach and pregnancy

Green leaves are especially recommended for pregnant women. The folic acid contained in them prevents the defects of the nervous system of the fetus. In addition, it protects against cardiovascular diseases.

Spinach is also rich in vitamin K, which plays an important role in blood clotting, B vitamins to lower cholesterol, and vitamin E.

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Popeye - I'm strong because I eat spinach!

Did you know that in the spinach capital of Crystal City, Texas (USA), a monument was erected in 1937 in honor of cartoonist E.C. Segar and his comic book and cartoon character Popeye? And this is forcontributions to the promotion of spinach in the United States. After the screening of Popey cartoons, sales of vegetables increased by 33%. and it was believed that this funny sailor alone saved the entire American spinach industry.

Spinach - contraindications

The value of spinach is reduced by the oxalic acid in the leaves. Oxalates have a decalcifying effect on the body and are harmful for some people.

Spinach should not be consumed by people suffering from kidney stones, because - formed as a result of calcium binding by oxalic acid - calcium oxalate is a building block of kidney stones.

Spinach - use in the kitchen. How to prepare spinach?

As with most vegetables - fresh spinach is best. Therefore, in the season it is better to give up frozen foods. Raw spinach is great for salads.

Combine it with cheeses - blue cheese, feta cheese, Parmesan cheese or oscypek cheese. Fruits go well with it - pears, grapes, strawberries, citrus. Pour olive oil over the salad - this way you will increase the absorption of beta-carotene and lutein.

Spinach in combination with cheese (e.g. blue cheese) is also great for pasta (spaghetti or penne). To make a sauce, do not boil the leaves! They will lose their value and taste, let alone their appearance. Stew them in olive oil with garlic and nutmeg.

If you sprinkle the leaves with lemon juice, they will keep their vivid green color. Remember that spinach significantly reduces its volume when stewing, so if you cook for several people, buy 1.5-2 kg.

Spinach leaves are also great stuffing for dumplings, pancakes and shortbread tarts. In the off-season, buy frozen spinach - shredded or better whole.

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Spinach - selection and storage¹

Spinach must be fresh. During transport and storage in a warm place, most of the nutrients are lost. If it is withered it is better not to buy it

Spinach stalks should not be yellowish and leaves must be bright green in color.

Unwashed spinach should be refrigerated, loosely packed in a plastic bag - this way it will not lose its nutritional value and will stay fresh for about 4 days.

Cooked spinach should be used within 24 hours.

Frozen spinach retains most of its nutrients.

Spinach - preparation and serving

Spinach should be thoroughly washed as leaves and stems accumulate dirt and sand.

To cook the spinach evenly, remove excessively thickened stems.

Spinach leaves can be dried with a towelpaper or dry in a lettuce dryer.

The best way to prepare spinach is to steam it. The process itself should be short, exposure to water, light and temperature can destroy vitamin C and B.

Cooking spinach in plenty of water is a waste of its vitamins and minerals that dissolve in water.

You can also stew it briefly, covered, in your own juice (spinach secretes it abundantly - plus the water left on the leaves after washing), do not pour the broth, rather thicken the spinach with a little roux.

Nutmeg and white pepper are perfect for seasoning spinach. If it seems too tart to you, you can add a little cream.

Due to the fact that spinach contains oxalic acid, it is advisable to add sour milk or eggs to the food to compensate for calcium losses

If you soak the leaves in ice water after washing, they will keep their nice color. Then you have to drain them thoroughly. Remember that the spinach must dry well before being added to the salad.

Iceberg lettuce can be replaced with spinach.

Spinach is a great addition to lasagne, spaghetti and pizza.

Wonderful properties of spinach

Source: x-news.pl/Agencja TVN

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