Benefits of spinach for the body and harm

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Spinach is a very valuable herb for health. It is low in calories and high in fiber. The taste can be described as universal, so a wide variety of dishes can be prepared from it. We will find out what useful properties of spinach and to whom it is recommended the most.

What is this plant

The beneficial properties and harm of spinach for the body are quite worthy of a more detailed consideration. He comes from the Amaranth family. Contains a large amount of vitamins, minerals, fiber and antioxidants, due to which it has a beneficial effect on various organs and systems of a person.

Green spinach is very low in calories: 100 grams of raw leaves contain about 20 kcal and almost 3 g of fiber, 0.5 g of fat, 3 g of protein, 3.6 g of carbohydrates.

Where is he from

Spinach was known back in the Middle Ages among the Arabs, who brought it from their expedition to Persia. It took him a long time to reach the countries of Europe, where he spread in the 11th century. Green leaves owe their popularity to nurses who gave spinach-based tinctures to weakened people with low immunity in those days.

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Nutritional value of spinach

Spinach contains many valuable nutrients, including vitamin K, calcium, iron, magnesium, and manganese. It contains a lot of calcium and phosphorus, which have a beneficial effect on the skeletal system.

It is also rich in folic acid, beta-carotene and vitamin C. The combination of the latter with vegetable iron is especially valuable. Thus, the absorption of iron obtained from spinach is increased by about 20%.

Vitamin C in leafy vegetables is significantly reduced during subsequent storage (up to 100%), so spinach is recommended to be eaten shortly after harvest and preferably raw.

Benefits for vision

Spinach will come to the rescue of those with vision problems. It is equally beneficial for both men and women. Vegetables contain a variety of compounds from the carotenoid family. Zeaxanthin and lutein deserve special attention. Both of these compounds have a positive effect on eye health, especially the macula.

The retina degrades with age, leading to blindness. Zeaxanthin and lutein taken in large quantities daily will prevent this. These compounds are thought to also help prevent cataracts.

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Action against tumors

The health benefits of spinach are highly regarded in the United States, where it has been declared a potent anti-cancer herb. Due to the content of beta-carotene and other compounds with antioxidant properties, spinach is of great importance in the prevention of tumors.

It is especially valuable for neoplasms in the liver, bladder, colon, breast, prostate, cervix.

For blood and maintaining harmony

Thanks to its high content of folate, iron and magnesium, spinach has a beneficial effect on red and white blood cells in the blood, which increases the resistance of the whole body. These greens can be recommended for women who dream of becoming slim.

Due to its low calorie content, spinach is widely used in weight loss diets. It goes well not only with other vegetables, but also with fruits. It can be used to make a delicate, but very tasty and light pasta sauce.

Benefits for pregnant and lactating women

There are no restrictions on the use of leafy vegetables for pregnant women. It is recommended to eat spinach throughout pregnancy. Women often suffer from anemia during the period of gestation, and the herb helps prevent it.

Spinach can be eaten right from the start of lactation. It is easily digested and rich in many valuable substances. In the first 3 months of breastfeeding, it is better to add it to soups, then it is allowed to eat it raw.

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For babies, spinach can be introduced as a complementary food after 6 months. But it is important that the greens are grown in an environmentally friendly manner. Leafy vegetables often accumulate a large amount of nitrates and nitrites, which should not be in the diet.

Spinach on the menu

It should be on most people's menus. A vegetable can be cooked in a variety of ways. It has a neutral taste, and for this reason, it is interesting to combine with ingredients that have a bright and rich taste.

For example, you can try these combinations:

• fresh spinach + goat cheese + pear + walnuts + honey mustard sauce;
• fresh spinach + fresh strawberry + cucumber + red onion + olive oil;
• a cocktail of fresh spinach, banana and cherries blended in a blender, sweetened with honey;
• pancakes stuffed with spinach.

Whenever possible, it is better to buy organic spinach from farmers in the market than to purchase it from the supermarket.

Who shouldn't eat spinach

In addition to the benefits, there is potential harm from taking spinach. Unfortunately, this product is not for everyone.

People with kidney stones or a tendency to deposit kidney stones (even in the form of sand) should eliminate greens from their diet. Spinach contains oxalates, which, together with calcium, can precipitate in the kidneys. This is especially important for stones that form in humans in the form of calcium oxalate and calcium phosphate.

People with gout should also limit their spinach intake. This is especially true for those who are in the acute stage with painful attacks. It is also worth knowing that oxalic acid (a natural component of spinach) interferes with the absorption of calcium by the body. Therefore, people with osteoporosis should avoid consuming this product.

Outcomes

1. The composition of spinach explains its nutritional value. It contains a large amount of vitamins and minerals.
2. Spinach is rich in vitamins A, E, B6 and K. Vitamins A and E suppress the aging process, B vitamins reduce the level of "bad" cholesterol, and vitamin K plays an important role in the processes associated with blood clotting.
3. Spinach is recommended for people with vision problems due to its content of compounds from the carotenoid family.
4. Because of its oxalate content, spinach should be eliminated from your diet for people with or prone to kidney stones.