Spinach has been used by various cultures throughout history, in particular Mediterranean, Middle Eastern and Southeast Asian cuisines. It can be easily incorporated into many diets. Due to the wide range of benefits of this vegetable, it is recommended to regularly eat spinach. One of the main reasons why spinach is so important and appreciated all over the world is that it is very tenacious. He can even survive in the winter and be healthy again in the spring.
What is spinach?
Spinach is a member of the Amaranthaceae family, and its scientific name is Spinacia oleracea. It is a green leafy vegetable, accessible to all. It is a rich source of minerals, vitamins, phytonutrients. All this together makes the properties of spinach leaves useful for a number of vital processes.
Spinach can be eaten raw, as part of many salads, and it can also be boiled or fried. It can be eaten as a vegetable side dish, or added to a few common recipes for soups and stews. It is native to the Middle East and was cultivated in Persia thousands of years ago. From there, it was brought to China about 1,500 years ago. He made his way to Europe after several centuries and quickly became a staple in a number of cuisines.
The beneficial properties of spinach are used in recipes in various parts of the world as a medicinal plant. It is specifically included in cooking to help improve overall health. Let's take a closer look at the beneficial properties of spinach for the human body.
Spinach Facts
Various health benefits of spinach are associated with the presence of minerals, vitamins, pigments and phytonutrients, including potassium, manganese, zinc, magnesium, iron and calcium. Spinach is a green vegetable that is very widespread. It can be grown in quality in the country or bought in the market. It is a source of vitamins such as folic acid, niacin, vitamin A, vitamin B6, vitamin C and contains traces of the rest of the necessary vitamins.
Other important elements, including thiamine and riboflavin, which are used in various reactions in the body, are also found in spinach. It is also rich in pigments such as beta-carotene, lutein, xanthen and chlorophyllin. The best part is that spinach has a low fat content. Spinach offers a wide range of beneficial properties for most physiological processes, regardless of whether it is consumed raw or cooked.
Benefit for health
The use of this vegetable is necessary to maintain a healthy body. Various health benefits of spinach (pictured are a vitamin salad with this vegetable) for health include the following.
Improves vision
Spinach is a rich source of beta-carotene, lutein and xanthen, all of which are good for vision. Consuming this vegetable can prevent vitamin A deficiencies, itching, and dry eye syndrome. It is also associated with some anti-inflammatory properties of spinach, which can reduce swelling or eye irritation.
Neurological benefits
It is known that some components of spinach, such as potassium, folic acid and various antioxidants, provide neurological benefits to people who regularly consume it. According to neurology, folates reduce the incidence of Alzheimer's, so spinach is a very good idea for people at high risk of developing a nervous or cognitive disorder. Potassium is also an integral part of brain health, and it is associated with an increase in blood flow to the brain and increased, concentration and neural activity.
Stabilizes pressure
Spinach is very high in potassium and low in sodium. This mineral composition is very useful for patients with high blood pressure, because potassium lowers, and sodium raises blood pressure. Spinach folate also helps reduce arterial hypertension and relaxes blood vessels while maintaining proper blood flow. With a decrease in blood pressure and relaxing the tension of blood vessels and arteries, it is possible to reduce the load on the cardiovascular system and increase the oxygenation of organs and body systems to achieve optimal functionality.
Helps in bone mineralization
Spinach is a good source of vitamin K, which helps in retaining calcium in the bone matrix, which leads to bone mineralization. In addition, other beneficial substances, such as manganese, copper, magnesium, zinc and phosphorus, also help to build strong bones and prevent osteoporosis.
Reduces the risk of cataracts
Lutein and zeaxanthin present in spinach act as powerful antioxidants, thereby preventing exposure to ultraviolet rays, which can lead to cataracts. They also reduce the effects of free radicals, which may be the main cause of cataracts and other eye diseases.
Speeds up metabolism
There is a reason why doctors recommend adding spinach to the diet. The amount of protein found in spinach is impressive for any vegetable, and they are easily destroyed by enzymes in the amino acids that a person needs. They also increase the body's ability to heal wounds and provide an impetus to the entire metabolism, maintaining the work of all organs at an optimal level. In addition, a recent study shows that the thylakoid found in spinach can curb food cravings and hunger, which can further help in weight loss.
Fights an ulcer
It was found that spinach and some other vegetables have the ability to protect the gastric mucosa, thereby reducing the appearance of stomach ulcers. In addition, glycoglycerolipids found in spinach can increase the strength of the digestive tract, thereby preventing any unwanted inflammation in this part of the body.
Helps fetal development
The folate found in spinach is needed by the growing fetus for the proper development of its nervous system. Defects such as cleft palate or spine can occur due to folate deficiency. Vitamin A, contained in spinach, is recommended for pregnant women to consume in large quantities. Vitamin A is essential for fetal lung development. These are some of the most beneficial properties of spinach for women.
Reduces inflammation
In spinach, there are many anti-inflammatory compounds, more than a dozen. They are classified as methylenedioxy-flavonoid glucuronides, and spinach is one of the most powerful vegetables when it comes to reducing inflammation throughout the body. This not only protects the heart from dangerous inflammation and prevents cancer, but also reduces the inflammation and pain associated with conditions such as arthritis and gout, which affect millions of people around the world. These are important beneficial properties of spinach for the body.
Cures and prevents cancer
Spinach consists of various important components that have been found to be promising in the treatment and prevention of various types of cancer. Recent studies have shown that spinach is very effective against aggressive prostate cancer, and this is due to epoxyxanthophylls, which are unique carotenoids, along with neoxanthin and violaxanthin, which directly reduce the tumor activity and spread of cancer throughout the body.
Proteins for Infant Growth
Infants are encouraged to feed with spinach, which will give them proteins, vitamins, minerals and phytonutrients. These nutrients lead to proportional development at the main stages of growth.
Nutritional properties
One cup of spinach leaves contains:
- 27 calories
- 0.86 g of protein;
- 30 milligrams of calcium;
- 0.81 g of iron;
- 24 milligrams of magnesium;
- 167 milligrams of potassium;
- 2.813 mcg of vitamin A;
- 58 micrograms of folate.
Spinach also contains vitamin K, fiber, phosphorus and thiamine. Most of the calories in it come from protein and carbohydrates.
Spinach is a very versatile vegetable and can be eaten raw or cooked. It is available fresh, frozen or canned
Spinach is one of the healthiest vegetables that can be included in the diet as the main product. It is rich in nutrients and offers a number of medical benefits. But spinach has useful properties and contraindications. Excessive consumption of this plant can be dangerous, as it has some potential side effects.
Poor mineral absorption
Consumption of spinach can interfere with the body's absorption of minerals. It contains a lot of oxalic acid, which, as you know, binds to several basic mineral compounds, such as calcium, magnesium, zinc, etc. Because of this, the body does not receive enough of these elements. This can interfere with the normal functionality of our system and lead to various diseases associated with a lack of minerals. In this case, the beneficial properties of spinach and the contraindications for women in particular are struggling.
Indigestion
Spinach is a rich source of fiber. Eating just a cup of boiled spinach gives nearly 6 grams of this nutrient. Despite the fact that fiber intake is good for healthy digestion, our body needs time to get used to it. This is why spinach can cause a number of stomach upsets, such as gas in the stomach, bloating, cramps, and even constipation. To avoid this, try to include it in your normal diet slowly.
Diarrhea
In the worst case of gastrointestinal upset caused by spinach, mild to moderate diarrhea can be experienced. This mainly occurs with excessive consumption of high fiber foods. Therefore, if you take spinach along with other foods that are high in fiber, you are more likely to have fever and abdominal pain.
Anemia
One of the side effects of spinach also causes anemia. Yes, spinach can sometimes make it difficult for the body to absorb the required amount of iron from the products that enter it. The leafy vegetable itself is loaded with non-chemical or plant gland, which the body cannot easily accept. This can lead to iron deficiency.
Stones in the kidneys
Spinach contains a large number of purines. This is a certain group of organic compounds that enter our body in excess, turn into uric acid. This is very bad for kidney health, since the presence of excessive uric acid can increase the precipitation of calcium in the kidneys. As a result, small and medium kidney stones develop. The content of oxalic acid in spinach is also responsible for this, since it combines with calcium products and forms a precipitation of calcium oxalate.
Gout
As mentioned earlier, spinach has a high content of purines, which are metabolized within our body and ultimately increase the amount of uric acid. So, if people are already prone to diseases such as gouty arthritis, it is necessary to put an end to excessive consumption of spinach.
Allergic reactions
Although rare, spinach can sometimes cause allergic reactions. Plant material contains histamine, which can cause some minor pseudo-allergic effects. Allergy to immunoglobulin E (IgE) in a plant is also quite common.
findings
Spinach is a nutritious, leafy green vegetable. It has been shown that eating spinach is beneficial, it contains a large number of all types of powerful nutrients.
But before its use, it is worth considering the beneficial properties and contraindications of spinach, especially for women. However, no doubt spinach is an incredibly healthy food.