Summary – Interesting information
Spinach (Spinacia oleracea L.) is a plant of the Chenopodiaceae family. This vegetable has dark green leaves, which can be curled and blistered, or smooth and flat.
The spinach harvest takes place once or twice a year. Commercially, spinach comes in fresh, bagged, frozen, or pickled bunches. The different varieties of spinach are Winter Giant, Monstrous Viroflay, Viking, Symphony and Polka.
Spinach is a vegetable with many virtues. Prized for its sweet, fresh, and crunchy flavor, spinach is rich in vitamins and minerals. He represents an ally to slimming.
main nutrients
Nutrients (effects and potential medical indications) | Amount per 100 g of spinach |
Iron (necessary for the production of haemoglobin, has fortifying, anti-anemic properties and is suitable for vegetarian diets) | 2,71 mg |
Provitamin A (antioxidant that inhibits the proliferation of free radicals, protects against premature aging of cells, reduces the effects of UV radiation, and protects against pollution) | 0,592 mg |
Vitamin B9 (has an important role in cell formation and energy release, is recommended in the diet of pregnant women, helps to have a healthy nervous system) | 59 mg |
Vitamin C (helps with the absorption and better utilization of iron by the body, keeps skin and mucous membranes healthy) | 28,1 mg |
Other nutrients: vitamins B1 , B2 , B6 and E , calcium , potassium , magnesium , zinc , fiber and carotenoids such as lutein and zeaxanthin (which prevent age-related macular degeneration and eye diseases) | – |
number of calories
100 g of spinach contains 22 kcal.
Top dishes, foods and drinks based on spinach
– Spinach can be prepared in many ways. Cooked or raw, chopped or chopped, it is a component of many recipes. The simplest is to make spinach puree with the addition of butter.
– This vegetable can be consumed in soups and creams. Just cook it with milk and some potatoes, then mix the ingredients well. For more flavor, you can add shrimp or ham. Fresh spinach juice is also an interesting home remedy to prepare.
– Spinach is also used as a garnish for veal, chicken and salmon fillet dishes.
– In salads, the raw young leaves are delicious when dressed with lemon juice and olive oil. With tangerine and green onion supreme, you should use balsamic vinegar. As a starter, spinach goes well with apples, mozzarella and parmesan.
– As a side dish, spinach can be cooked in a pan, with almonds and raisins added.
– In “Florentine” spinach recipes, the leaves are used to decorate poached eggs or cod, and are usually accompanied by cream, garlic, tomato and chopped chives.
– Spinach is an ingredient used in pizzas, gratins, soufflés, mousses and vegetable terrines.
– In Japan, spinach is widely used in dashi fondue with meat, fish, vegetables and udon noodles.
– Indians consume spinach with a mixture of Indian spices, fresh cream, tomato puree and diced cream cheese.
– In Turkish style, steamed spinach is consumed with olive oil, onion, minced garlic and yogurt. Spinakopita is an oven-baked Greek dish made of layers of puff pastry and spinach garnished with feta, coriander, cumin and nutmeg.
Nutritional and health importance
– Spinach can increase the cognitive capacity of the brain, due to its high content of nitrates, allowing a good brain irrigation.
– Spinach is the best source of folate among foods. This substance reduces the risk of fetal malformations when consumed before and during pregnancy.
– The antioxidants found in spinach are good for eyesight. Carotenoids reduce the risk of developing cataracts, and macular degeneration of the retina of the eye.
– Regular consumption of cooked spinach increases the immune defense, as it offers greater resistance to white blood cells against oxidative stress. Lutein and zeaxanthin are antioxidants present in large amounts in spinach and have a preventive role against lung cancer and esophageal cancer . Ferulic acid, another antioxidant, reduces the occurrence of colon cancer .
– Research has shown that a diet containing spinach decreases breast cancer in women. The recommended dose is ½ cup per week.
– In addition to its resistant effect, the betaine contained in spinach is an effective treatment for liver diseases. It also regulates the amount of homocysteine in the blood and therefore reduces the risk of cardiovascular disease.
– The content of choline and inositol in spinach has a preventive effect on the development of atherosclerosis.
– The chlorophyll in dried spinach leaves prevents the growth of cancer -causing cells . The concerted action of this pigment and flavonoids protects the capillaries.
– The glycolipids in spinach also have anti-inflammatory properties.
– As one of the few dietary sources of linoleic acid, spinach helps fight fatigue , anemia and stress .
– In September 2014, a Swedish study showed that extract made from spinach helps to lose weight and fight uncontrolled hunger. Read this study in detail .
Simple recipe to prepare
turkish salty
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