The properties of spinach are excellent for both children and adults, Popeye already said every time he wanted to win a battle. Although, yes, the little ones are reluctant to try them, which means that it is not a highly demanded vegetable in the market. However, it is enough to know what it offers us so that, from this moment, it begins to be more present in all homes.
Medical professionals and nutritionists constantly talk about the benefits that exist in eating fruit and vegetables , but each of the pieces boasts different characteristics, providing different benefits to the body when consumed. A large part of the population knows that not all foods are equally popular. Therefore, today we are going to break a spear in favor of spinach, one of the most nutritious vegetables (as well as unjustly reviled) in our kitchens.
Spinach properties
Who doesn’t remember Popeye opening a can of spinach to confront the dreaded Brutus? We all knew that, due to the properties of this vegetable, there would be no rival to beat it. However, it is very common for people, seeing the green color in a food, show rejection. They do not know how much they are missing by being so prejudiced against a healthy food that helps to maintain the line and to be charged with energy all day . The properties of spinach are many and they help our body to boast of strong health with little effort. There is nothing like taking care of yourself and, to achieve it, we need the necessary ingredients.
Composition of spinach
In order to talk about all the benefits of spinach, it is necessary to know what its composition is. To begin, it should be noted that 90.7% of this vegetable is water, 2.9% protein and 0.5% fat . Those who count every calorie they eat should know that they contribute 31 per 100 grams. They also stand out for being a great source of fiber; for boasting of various minerals, such as iron, calcium, potassium and magnesium; and because it contains a multitude of vitamins, such as A, C, E, and folic acid.
However, nutritionists have reminded society that no single vegetable provides everything the body needs . Sometimes the fact of wanting to lose weight obsessed people with miracle diets or products that become fashionable without consulting their doctor first. In this way, not only is it not worth basing a diet on spinach, but we must also forget to take only those shakes made from green leafy vegetables and with which they assure us that we are going to achieve a body that society considers “perfect”.
The most outstanding benefits of spinach
Now that we know the composition of this vegetable, we can speak clearly about the properties of spinach .
Help prevent eye-related diseases
Zeaxanthin and also lutein are two substances that add color to a multitude of foods, such as spinach. In addition, they act as antioxidants in the body of people. Normally, they appear in both plant and animal products , but it is striking that they are also found in some parts of the human eye.
Therefore, consuming them helps to achieve protection against diseases that are usually related to age. They also protect the eyes from the sun’s rays and even help prevent the appearance of cataracts . But not only that, but they can also help reverse those problems that the eye already suffers at the time of ingestion.
Regulate blood pressure: one of the best properties of spinach
Another of the properties of spinach is that, by containing nitrates, a substance that is used to deal with various heart diseases, they help regulate blood pressure . The reason is that nitrates have the ability to dilate the arteries. As a consequence, they also help reduce cardiovascular disease .
Reduce oxidative stress
Oxidative stress is not usually talked about, but it is a process that damages cells, even causing their death. This situation can stimulate the development of some diseases due to an imbalance between antioxidants and oxidants in the body.
In this way, scientists have come to link this problem with aging and the appearance of Alzheimer’s or cancer, for example. The fact that spinach boasts high amounts of antioxidants means that its intake allows the body to fight free radicals, thus reducing oxidative stress .
Helps reduce the risk of cancer
There are several studies that have indicated that consuming spinach can reduce the risk of breast or prostate cancer . The reason is that this vegetable contains two compounds called monogalactosyl diacylglycerol (MGDG) and sulfoquinovosyl diacylglycerol (SQDG), which make it possible to reduce the size of tumors and delay the development of cancer and even help to cancel its formation.
People who shouldn’t eat spinach
Of course, that a product is healthy for the vast majority does not mean that it is healthy for everyone. Thus, it is necessary to know not only the properties of spinach, but also its negative effects , although these are very few. For example, those people who are taking anticoagulant drugs should not include them in their diet, since they have a natural one, which is vitamin K.
On the other hand, it is necessary to avoid consuming spinach when suffering from kidney stones . For the rest of the people, they can take this vegetable with complete confidence, knowing that their diet is safe and healthy. It is ideal for salads or for hot dishes . It all depends on the tastes of each person.
Spinach recipes
Spinach can be tasted in a wide variety of dishes. Depending on who prefers a salad or a broth, for example, you can choose one recipe or another.
Spinach and potato puree
To prepare this recipe it is necessary to have the following ingredients on hand:
- Half leek
- Sixty grams of spinach leaves
- A potato
- Olive oil
The first step we must take is to put the leek cut into pieces in a saucepan, with a drizzle of olive oil . After a couple of minutes, we add the potato cut into small pieces. We cover the mixture with water and, when the potato is soft, add the spinach after washing. After four minutes of cooking, the only thing left to do is grind until the desired texture is obtained . Before serving it, we recommend adding a splash of olive oil to enhance its flavor.
Spinach salad
To make the spinach salad, it is enough to have these ingredients:
- Spinach
- A tomato
- A handful of walnuts
- One hundred grams of cheese
- Four teaspoons of mustard
- Two teaspoons of honey
The first step is to put the spinach in a bowl , along with the diced tomato, the cheese that you like best in small pieces (semi-cured or fresh, among others) and a handful of walnuts, although you can add another similar ingredient if you prefer it. When we mix everything well, we divide it into small bowls to present it individually and give it an elegant touch.
For the dressing, just mix the mustard with the honey , stir well and pour it on top of each plate. It will be delicious.
