Spinach is the real king of greens in many countries around the world. In our country, the introduction of this healthy plant crop into the diet is just beginning. Therefore, the Slavs still know very little about spinach, its benefits in cooking and the possibility of eliminating unpleasant symptoms of various diseases.
| Calories per 100 g, (kcal): | 22 |
| Protein per 100 g, (g): | 2.9 |
| Fat per 100 g, (g): | 0.3 |
| Carbohydrates per 100 g, (g): | 2.0 |
| Glycemic index: | 32 |
Composition and calorie content of spinach, vitamins and minerals
Spinach and its benefits were known back in Ancient Persia. This plant was present on the tables of the inhabitants of Medieval Europe. It is easy to grow and does not require much attention.
It has very few calories, only 23 kcal, which makes the plant truly dietary. It contains vitamins B, E, K, C and A. There are a lot of chemical compounds important for the normal functioning of the human body: iron, phosphorus, calcium and iodine. Contains cholines, fiber and fatty acids. And the most important thing is that after heat treatment, vitamins C and A do not disappear, but remain in the same quantities as fresh.
Composition of spinach
Fresh greens contain 90% water. Therefore, the concentration of proteins, fats and carbohydrates in it is insignificant. Per 100 grams of product there are 2.9 grams of protein, 0.4 grams of vegetable fat, 3.6 grams of carbohydrates. Moreover, the vegetable is an excellent source of vitamins. It contains vitamins “A”, “B”, “C”, “E”, “K”, “D”, folacin, and beta-carotene, which are so necessary for normal life. To cover the daily requirement of these components, an adult needs about 200-250 grams of spinach. The amount of vitamin K in the plant (per 100 grams) exceeds the daily requirement by more than 4 times.
In addition to vitamins, spinach contains quite a large amount of calcium and magnesium: 99 mg and 79 mg, respectively. Eating vegetables allows you to compensate for the lack of these substances. However, contrary to popular belief, the plant does not contain large amounts of iron. According to various sources, its dose in 100 grams of product does not exceed 2.7-3.5 mg.
Note: According to earlier studies, 100 grams of spinach contains 35 mg of iron. These data were refuted by German scientists in 1937, and an official refutation appeared in 1981.
What are the benefits of spinach?
In fact, we can talk about the benefits of spinach for humans for a very long time.
This is a truly valuable product that allows you to remove toxins and cope with swelling. It helps to activate the process of hemoglobin production and saturates the entire body with oxygen. The plant will be useful as a product that stimulates metabolic processes. It stabilizes the state of nervous overstrain and prevents depression.
Thanks to fiber, it stimulates the intestines and has a beneficial effect on the production of gastric juice. Spinach will be indispensable if you have problems with the thyroid gland, because it is rich in iodine.
Its nutritional value
Spinach contains vitamins A. E, C, iron, calcium, magnesium. Fresh spinach is rich in antioxidants. It is one of the main sources of folic acid (vitamin B9).
It is quite rich in iron and calcium, but their absorption is hindered by phytic acid and oxalates, which are more abundant in spinach leaves than in any other vegetables. Under normal conditions, i.e., in the absence of severe hypocalcemia, the body is able to absorb no more than 5% of the calcium contained in spinach. Of all fruits and vegetables, it is the least bioavailable source of calcium.
Bioavailability is the ability to be absorbed.
The benefits of spinach for men
For the male body, spinach is an effective assistant in the fight against impotence. It ensures blood flow to the pelvic organs. Thanks to zinc, the plant increases libido, so it will be useful in old age.
Spinach has a positive effect on sperm quality and stimulates its production. The plant prevents infertility and ensures normal functioning of the prostate gland.
But not only the sexual sphere is affected by regular consumption of vegetables. It is recommended for athletes to eat. This is a real natural muscle building material.
Spinach during pregnancy and breastfeeding
During the time when the fetus is especially actively developing (first trimester), spinach will be especially useful for women. The benefit will be not only for the child, but also for the mother’s body, which is actively being rebuilt at this time.
Vitamins E and A help cope with toxicosis, so spinach will be useful at any stage of pregnancy.
The plant allows you to compensate for the lack of iron and remove toxins. It helps to cope with back pain and prevent constipation.
Spinach can and should even be included in the diet of a woman who is breastfeeding her baby. The plant is used for preparing salads, main courses, casseroles and as a filling for pies.
However, it is recommended to include this product no earlier than 2 months after birth in order to reduce the risk of allergies in the baby.
Spinach soup with egg
The incredibly bright and appetizing color is sure to attract not only adults, but also kids. You will need:
- Spinach – 2 bunches;
- Onion – 1 pc.;
- Egg – 1 pc.;
- Vegetable oil – 1 tbsp. l.;
- Salt and spices - to taste.
Boil the egg hard, cool and peel.
Chop the onion and fry in vegetable oil in a small saucepan until golden brown. Add chopped spinach and simmer for a couple of minutes. Pour in a couple of glasses of water and bring to a boil. Salt and add your favorite spices. Boil for just another minute and remove from heat. Using an immersion blender, puree the soup. Before serving, add the diced egg.
Can children eat spinach?
You can eat spinach in childhood, but under one condition - dishes with this plant must be fresh. It is not recommended to store a salad or other dish in the refrigerator if it contains spinach. In such dishes, oxalic acid quickly accumulates, which does not have the best effect on the child’s body.
Otherwise, there are no restrictions, but do not forget that an unlimited amount of any product in the diet can cause allergies or problems with the gastrointestinal tract.
In the USA, spinach is used to prevent childhood rickets.
Interesting facts about spinach
According to nutritionists, spinach is the healthiest among all edible plants. In France it is called the “king of leafy vegetables.”
Spinach was one of the most popular vegetables in the Arab world. Special treatises were dedicated to him. Ibn al-Awwam, a cousin of the Prophet Muhammad, called him “the general among the green.”
It grows wild in Western Asia. It was first cultivated in Persia. Spinach is translated from Persian as “green hand”. Along the Great Silk Road in the middle of the 7th century, it was brought to China, where it was called the “Persian vegetable.”
Spinach bread, baked from flour obtained from spinach seeds, was considered a special delicacy in Europe in the 16th and 17th centuries.
At the French royal court, Catherine de Medici introduced the fashion for eating spinach. She demanded that it be served at the table with every meal.
It was in the middle of the 16th century that spinach of the modern type became widespread in Europe - without bitterness, with wide leaves and round seeds.
In the old days, it was sold in markets both fresh and boiled, rolled into balls.
At the court of Russian monarchs, spinach began to be consumed in the middle of the 18th century. It was usually served with eggs and croutons. And until the end of the 19th century, it remained a little-known master's vegetable.
Is spinach good for weight loss?
Due to its low calorie content and a huge amount of useful elements, spinach should be included in the diet.
You can make a casserole from the vegetable, for example, with noodles or other vegetables. The plant has a neutral taste, so it goes well with almost all foods.
And to cleanse the body, it is recommended to drink the juice of the plant and make cocktails from it. To do this you will need a bunch of leaves, 3 bananas, chop everything and mix with 350 ml of water. You can add a little lemon or lime to taste.
How to take spinach for medicinal purposes
Spinach is an effective food when you need to replenish energy. The juice from the plant is drunk on an empty stomach.
The juice is widely used to relieve pain in teeth and gums. It will be useful if the tonsils are inflamed. If you have a sedentary lifestyle, drink juice no more than 2 times a week; athletes can drink juice daily.
If you mix the juice with almond oil in a 1:1 ratio, it will be useful for children, as it will promote the baby’s growth.
The leaves of the plant help reduce pain and speed up wound healing. They also help against insect bites. If the leaves are boiled in olive oil, they will help with burns. Boiled herb and mixed 50/50 with olive oil helps get rid of headaches.
Tincture from the plant helps cope with anemia. A tablespoon of herb is poured into 250 ml of boiling water. Infuse for 1 hour and consume the entire composition in 3 doses. Be sure to take the medicine before eating.
Action and use of spinach
Saponins stimulate the activity of the digestive glands and enhance intestinal motility. The rich vitamin composition helps strengthen the nervous system. Spinach-secretin acts similarly to pilocarpine - it stimulates the activity of the mucous membrane of the stomach and pancreas. The leaves are used fresh and boiled. Spinach leaves are useful for patients with hypochromic anemia, hypacid gastritis (stimulate the activity of the digestive glands), enterocolitis, and pulmonary tuberculosis; used for hypertension, diabetes, growth disorders in children, diseases of the nervous system, and high mental stress.
The use of spinach in cosmetology
Spinach is widely used in cosmetology. It helps rejuvenate the skin, saturates the skin with vitamins and prevents premature aging associated with the negative effects of ultraviolet radiation.
Hair masks are made from the plant pulp mixed with water for 20 minutes. Can be mixed with fruit and vegetable juices, which are selected depending on hair type. The mask effectively removes dirt and grease and accelerates hair growth. After all, the plant contains amino acids and unsaturated fats, vitamins E, B, and C. They prevent rapid hair loss and saturate the hair roots with oxygen.
Spinach harm and contraindications
People who have problems with the kidneys, liver and bladder will have to give up regular consumption of spinach.
The plant contains oxalic acid, which promotes the formation of stones and is dangerous to the health of those who have such diseases. With such diseases, rare consumption of young spinach leaves is allowed; they contain a minimal amount of this acid. It is unacceptable to introduce the plant into the diet if there is a stomach ulcer or gout. You should also never forget that this product is not typical for our diet, so it can cause allergies.
Under no circumstances should dishes containing spinach be left until the next day. This plant stimulates chemical reactions that contribute to the formation of nitrogenous compounds, which, in turn, negatively affect the condition of the entire body.
If you use antibacterial agents, then also stop eating spinach.
Can spinach harm the body?
Do not eat spinach while taking any antibiotics!
The only drawback of spinach is the large amount of oxalic acid in its composition. Therefore, it is highly not recommended for use by people who:
- various kidney diseases;
- urolithiasis disease;
- gout;
- rheumatism;
- diseases of the duodenum;
- liver diseases;
- gallbladder problems.
But in the leaves of young spinach there is quite a bit of oxalic acid; its high content is observed only in old leaves, which are not recommended for consumption.
Advice!
Any dishes prepared with spinach should be consumed immediately. Its leaves cannot be stored for more than a day, otherwise it begins to produce nitrogenous salts that poison the body.
