Who better not to eat spinach and why is it good for the rest?

Among leafy vegetables, spinach is considered the leader in the content of vitamins and amino acids, so its benefits to the body are not in doubt. Green leaflets are very popular in Europe and the USA, but residents of the CIS countries rarely buy them, considering them fresh and useless in cooking. It's time to find out why spinach deserves a place of honor on your table!

The benefits of spinach for the body

In almost every healthy diet book, spinach is mentioned. What is so special about these green leaves?

Chemical composition

100 grams of spinach contains almost 3 grams of protein and only 2 grams of carbohydrates, and almost no fats. Let's consider what vitamins, macro- and microelements, amino acids are present in greens and what are their health benefits. In parentheses will be indicated the percentage of the substance from the daily norm (in relation to 100 grams of the product).

• Vitamin K (402%)

Increases blood coagulability, strengthens blood vessels, prevents soft tissue ruptures and internal bleeding. Spinach is recommended for heavy menstruation.

• Vitamin A (83%) and Beta-Carotene (90%)

In the human body, beta-carotene turns into vitamin A. The latter is an antioxidant: it improves skin elasticity and protects against premature aging, strengthens the immune system, improves eyesight.

• Vitamin C (60%)

Also known as ascorbic acid. It supports the health of the immune system, strengthens hair and nails, and prevents the formation of free radicals, protecting against cancer. Put on spinach dishes in the cold season so as not to catch a respiratory infection.

• Vitamin B9 (20%)

Another name is folic acid. Stimulates the formation of red blood cells, normalizes hormones, protects the nervous system from stress. For the first time, vitamin B9 was isolated by scientists from spinach leaves.

• Vitamin E (16.7%)

Like vitamins A and C, it has antioxidant properties, that is, it slows down the aging process. It enhances blood circulation, improves tissue regeneration.

• Silicon (171%), calcium (10.6%), phosphorus (10.4%)

A group of macronutrients that are the building blocks for bones, cartilage, and teeth. With a deficiency in the body, a disease such as osteoporosis can develop. However, due to phytic acid and oxalates, calcium is absorbed from spinach by only 5%.

A useful property of silicon is collagen synthesis. Eat green leaves to prevent wrinkles. Phosphorus supports the activity of the nervous system and is involved in the production of digestive enzymes.

• Potassium (31%)

Regulates the water-salt balance in the body, eliminates edema, normalizes heart rate and blood pressure. Therefore, spinach is very useful in terms of preventing cardiovascular disease.

• Magnesium (20.5%)

Helps to absorb vitamin C and potassium, supports muscle and nervous system health. It affects the synthesis of serotonin (a hormone of pleasure) and insulin (prevention of diabetes).

• Iron (75%)

It stimulates the production of hemoglobin, which is responsible for the transport of oxygen to tissues and internal organs.With a lack of iron, anemia occurs, the symptoms of which are lethargy, fatigue, dry skin and brittle hair.

• Iodine (10.6%)

One of the most scarce micronutrients in the human body, living away from the sea. Iodine is necessary for the synthesis of thyroid hormones, is involved in the regulation of body temperature, accelerates metabolism, and improves performance.

• Essential Amino Acids

The amino acid leucine, together with iron, is involved in the production of hemoglobin. It also restores bone and muscle tissue, helps break down fats.

Lysine strengthens vision, improves immunity, and reduces pain during migraines.

Arginine makes blood vessels elastic, increases blood flow to the brain and heart, and prevents atherosclerosis.

Useful properties for women

Three elements are present in the composition of spinach, which positively affect the reproductive function:

• Vitamin E
• Vitamin B9
• iron.

They prevent pain and weakness during menstruation, as they are involved in the renewal of blood cells.

An important property of folic acid for women is that it reduces the risk of premature birth and congenital malformations of the brain in the child. Vitamin B9 also normalizes hormonal levels, which positively affects mood.

Many women care about their appearance. They want to avoid wrinkles on the skin, split ends on the hair, and the nails do not exfoliate. Natural antioxidants will come to the rescue. These are vitamins A, C, E, which are found in excess in spinach.

Useful properties for men

The following substances in the composition of spinach bring health benefits to men:

• Amino acid lutein. Prevents the formation of atherosclerotic plaques and regulates blood pressure.
• Potassium. It neutralizes the negative effects of sodium on the body. This is very useful, because men, as you know, often abuse salty foods - meat, nuts, chips, sausages.
• Vitamin E. Positive effect on the functioning of the prostate gland.
• Vitamin C. Enhances blood flow to the pelvic organs, increases physical strength and endurance, protects against cancer.

In addition, 100 grams of green leaves contain 4.5% of the daily zinc intake. This trace element stimulates the production of testosterone. It is known that with a lack of zinc in men, libido decreases and increases the risk of prostatitis.

What is the value of frozen spinach

Since fresh leaves have a short shelf life, they can be finely chopped, put into plastic bags, twisted into balls and sent to the freezer. Frozen spinach retains most of its vitamins, macro- and microelements.

Frozen spinach can be added to the following hot dishes:

• soups;
• cabbage rolls;
• pies and pies;
• cutlets;
• canned stewed meat.

But to make a smoothie out of frozen spinach or a salad is not worth it. The grassy taste and appearance of sluggish thawed leaves will disappoint you.

The advantage of frozen spinach is that it contains much less nitrates than fresh leaves. And such a product can be stored for up to 6-8 months without loss of beneficial properties.

Harm and contraindications

Benefits for the body will bring spinach only if consumed in moderation - no more than 2 bunches per day. So, an excess of vitamin K leads to increased blood coagulation, which is fraught with the formation of blood clots.

With an overdose of vitamin A, the following symptoms may occur:

• digestive disorders (nausea, vomiting, diarrhea);
• headaches;
• lethargy, drowsiness;
• accelerated hair loss;
• dryness and yellowness of the skin, itching;
• loss of appetite.

So that macronutrients are properly absorbed in the body, it is advisable to eat spinach in combination with other vegetables and vegetable fats, such as olive oil. Otherwise, minerals (calcium, phosphorus) will be deposited in the kidneys, bladder.

Spinach contains a lot of oxalic acid and oxalates.Therefore, green leaves are contraindicated in the following diseases:

• pathologies of the biliary tract, liver, duodenum, pancreas;
• gout
• cystitis;
• jade;
• urolithiasis.

Some individuals may be allergic to spinach. If you are using it for the first time, start with small portions (1-2 leaves at a time).

The potential harm to spinach for the body lies in the high content of nitrates and pesticides. Therefore, before use, green leaves are recommended to be thoroughly washed under running water, and it is better to soak for 15-20 minutes.

Can I eat spinach for weight loss?

100 grams of spinach contains only 23 kcal, so the vegetable is deservedly considered a dietary product.

Green leaves speed up the process of losing weight for three reasons.

1. They contain substances that accelerate the metabolism and participate in the breakdown of fats. These are the amino acids leucine, lysine, valine and tryptophan, vitamins B4, B5, B8.
2. Regulate blood sugar. It is because of surges in glucose that a person experiences causeless attacks of hunger and irritation in the middle of the day. Microelements chromium and manganese, the amino acid tryptophan, participate in the normalization of sugar. If you eat spinach, you will remain full for a long time.
3. Improve digestion. Sometimes, due to diseases of the digestive tract, vitamins are poorly absorbed, which leads to metabolic disorders and the appearance of excess weight. Fiber has a positive effect on the digestion process. Its content in 100 grams of spinach leaves is 1.3 grams. Fiber removes toxins from the body, serves as food for beneficial lactic acid bacteria, prevents constipation and keeps you full.

For comfortable weight loss, simply discard fried fats, premium flour, and foods that are high in sugar. Include healthy spinach dishes, such as lettuce, cream soup, and vegetable smoothie.

What dishes to cook with spinach?

To taste, spinach resembles ordinary grass, so that in its pure form it is not eaten. But the leaves are combined with almost any other products: vegetables and fruits, meat and fish, flour products and even desserts. We suggest you familiarize yourself with the recipes for delicious spinach dishes.

Vegetable salad with chicken

To prepare four servings of salad, take the following ingredients:

• chicken breast - 200 grams;
• Mozzarella cheese - 125 grams;
• spinach - 3 bunches;
• tangerines - 2 pieces;
• olive oil - 2 tbsp. spoons.

Boil chicken breast for 30 minutes, cool, remove the skin, cut into small cubes. Chop the spinach leaves. Dice the cheese too. Peel the tangerines. Divide one into slices, and from the second squeeze the juice into a separate glass.

Combine chicken, spinach, cheese and chopped mandarin in a bowl. Season with tangerine juice, olive oil and mix thoroughly. The salad turns out to be satisfying and at the same time low-calorie.

Fruit and Vegetable Smoothie

A drink can replace your dinner or become a snack during working hours. You will need these components:

• chopped spinach leaves - 1 cup;
• avocado - half the fruit;
• ripe banana - 1 piece;
• apple - 1 piece.

Peel the apple and remove the core, cut into slices. Grind avocado and banana. Add all the ingredients to a blender and beat for 3 minutes. Garnish the drink with a spinach leaf.

Green Soup

In this recipe you will need the following products:

• broccoli - 400 grams (standard pack);
• cream from cow's milk - 1 cup;
• Spinach - 2 bunches.

Throw frozen broccoli inflorescences into boiling salted water and cook for 20 minutes. Chop the spinach. When the boiled broccoli has cooled, combine it with green leaves, put in a blender and beat. Pour the mixture into the pan, add a glass of cream and turn on the heat. Entrust to a boil. At the end, salt and pepper the cream soup.

Oven baked croutons with cheese and spinach

A great breakfast dish to help you wake up and stay full until lunch.

Prepare the following components:

• slices of loaf - 6 pieces up to 1.5 cm thick .;
• hard cheese - 100 grams;
• butter - 50 grams;
• spinach leaves - a bunch;
• garlic - 2 cloves;
• ground black pepper.

First you need to prepare a delicious top for croutons. Grind the spinach and stew in butter in a pan. Add mashed garlic cloves and pepper. Finely grate the cheese, mix with spinach.

Preheat the oven to 220 degrees. Cover the baking sheet with parchment paper, put slices of loaf. Spread them with a mixture of cheese and spinach (you can also add tomatoes - fresh or dried). Bake for 7 minutes.

How to choose and store spinach

In a store or market, pay attention to the appearance of spinach. Fresh greens have a dark green color, there are no yellow patches and dark spots on it. Leaflets are juicy and resilient, not soft. There is almost no smell.

When buying pre-packaged spinach, check the expiration date and make sure that the packaging is not sealed.

Unfortunately, fresh leaves are not stored for long. It is advisable to find use for them within the first three days after purchase.

Store spinach in the bottom of the refrigerator. After a week, there are practically no vitamins in the green. The option of long-term storage is freezing.

Conclusion

Although spinach itself has a neutral taste, it becomes a natural dietary supplement to other foods - salads and soups, meat and meatballs, bakery products and desserts, drinks. Doctors recommend including leaves in the diet for the prevention of heart and blood vessel diseases, metabolism, skin, as well as for general body strengthening and weight loss. Do not ignore spinach greens if you want to stay healthy.