Useful Properties Of Spinach: Vitamin Composition, Recipes, Cooking Recommendations, Contraindications

The chemical composition and calorie content of spinach

Spinach is considered to be one of the healthiest foods in the world. Researchers have identified over a dozen different types of flavonoid antioxidants that are found only in spinach, not to mention all of its vitamins, minerals, and key nutrients.

Spinach has powerful anti-inflammatory and antioxidant properties, and when you combine this with a very low calorie content, it is without a doubt one of the most nutrient-dense foods around.

So, how exactly can spinach improve health and how to add it to your diet? Let's take a look at everything you need to know about spinach in order to get the most out of spinach's health benefits.

Spinach contains special protective carotenoid compounds that have been linked to a reduced risk of many diseases, including cancer, heart disease, diabetes, neurodegenerative diseases, and obesity.

Spinach phytonutrients include carotenoids such as beta-carotene, lutein, and zeaxanthin. These are the same antioxidants found in carrots, cabbage, and broccoli. Spinach also contains flavonoids, which are powerful antioxidants. These protective compounds make spinach one of the best anti-aging foods.

In addition to high levels of antioxidants, spinach also contains an impressive amount of vitamins and minerals. It is considered a nutrient-dense product - because it has very few calories, but at the same time it is an excellent source of trace elements: vitamin C, vitamin A, manganese, zinc, selenium. This makes spinach a useful product for protecting various systems and functions of the body. It boasts a long list of potential health benefits, from improved vision to immune support.

Spinach is rich in many important nutrients, including vitamin K, vitamin A, folic acid, and vitamin C, but contains very few calories. Also, while spinach has some carbohydrates, it is also very high in fiber, which means it will help keep your blood sugar levels stable.

One cup (about 30 grams) of raw spinach contains approximately:

• 6.9 calories;

• 1.1 g carbohydrates;

• 0.9 g protein;

• 0.1 grams of fat;

• 0.7 g of dietary fiber;

• 145 micrograms of vitamin K (181% DV);

• 58.2 mcg folic acid (15% DV);

• 8.4 mg vitamin C (14% DV);

• 0.3 mg manganese (13% DV);

• 23.7 mg magnesium (6% DV);

• 0.8 mg iron (5% DV).

In addition to all these nutrients, raw spinach also boasts calcium, riboflavin, vitamin B6, and vitamins E and A.

For comparison, let's see how many nutrients are in spinach when cooked. Boiled spinach contains more concentrated amounts of some nutrients, more fiber and protein, and several vitamins and minerals (vitamin K and vitamin A).

One cup (about 180 grams) of cooked spinach contains approximately:

• 41.4 calories;

• 6.7 g carbohydrates;

• 5.3 g protein;

• 0.5 g fat;

• 4.3 g of dietary fiber;

• 889 mcg of vitamin K (1.111% DV);

• 1.7 mg manganese (84% DV);

• 263 micrograms of folic acid (66% DV);

• 157 mg magnesium (39% DV);

• 6.4 mg iron (36% DV);

• 17.6 mg vitamin C (29% DV);

• 0.4 mg riboflavin (25% DV);

• 245 mg calcium (24% DV);

• 839 mg potassium (24% DV);

• 0.4 mg vitamin B6 (22% DV);

• 3.7 mg of vitamin E (19% of the daily requirement);

• 0.3 mg copper (16% DV);

• 0.2 mg thiamine (11% DV);

• 101 mg of phosphorus (10% of the daily requirement);

Cooked spinach also contains some zinc, niacin, sodium, and selenium.

It will be important to note that although spinach contains iron and calcium, these nutrients are not well absorbed by the body. Spinach is considered one of the least bioavailable dietary sources of calcium.

This is because spinach contains absorption-inhibiting substances, including large amounts of oxalic acid. Oxalic acid molecules (oxalates) are a type of antinutrient that binds to calcium and iron in the body and interferes with their absorption. High levels of oxalates reduce the absorption of iron and calcium and promote their excretion from the body in the urine.

Calcium absorbability from spinach

Effect of dietary oxalate and calcium on urinary oxalate and risk of formation of calcium oxalate kidney stones

Benefits of spinach for the body

1. spinach improves immunity

   Spinach is high in vitamin A and vitamin C, both of which are considered antioxidants and are especially beneficial for maintaining a strong immune system. These antioxidants can support immunity by protecting against bacteria, viruses, toxins, and other harmful invaders that can cause disease.

   Spinach also boosts immunity by reducing inflammatory responses, reducing cellular damage, and promoting digestive health, all of which are essential for the absorption of immune-boosting nutrients from food.

   The antioxidants found in spinach also protect skin, eyes, and oral health by preventing cavities and gum disease. They also protect against more serious conditions, including free radical damage that can lead to heart disease, cancer, autoimmune reactions, and cognitive decline.

   Vitamin A, infection, and immune function

   Vitamin C and Immune Function

    

2. Spinach Supports Healthy Vision

   Spinach contains vitamin A in the form of carotenoids, which improve eyesight by maintaining the health of the retina, macula, and cornea. In addition, the two carotenoids of spinach - lutein and zeaxanthin - are among the main antioxidants needed to maintain eye health, especially in old age.

   Some research suggests that increasing your intake of nutritious foods like spinach may help reduce your risk of age-related eye disease due to the presence of these important carotenoids. They help filter out harmful light rays entering the cornea and protect vulnerable tissues in the retinal area from oxidative stress that can lead to blindness, cataracts and other complications.

   Nutrients for the aging eye

   Lutein and zeaxanthin in eye and skin health

    

3. Spinach Supports Bone Health

   Spinach is high in bone-building vitamin K. Vitamin K is essential for maintaining a healthy skeletal structure and helps prevent conditions such as osteoporosis and bone fractures. Vitamin K also helps with blood clotting and reduces inflammation in the body.

   Bone health and osteoporosis: the role of vitamin K and potential antagonism by anticoagulants

    

1. Spinach keeps the skin glowing.

   The vitamin C and vitamin A found in spinach may help fight UV light damage that leads to skin cancer and aging. Frequent consumption of foods containing antioxidants, such as spinach, can promote the growth of new skin cells and support the production of collagen, one of the main building blocks of skin responsible for its elasticity and youthful appearance.

   Role of vitamins in skin care

   Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study

    

2. Spinach - detox assistant

   The carotenoids found in spinach, such as beta-carotene, reduce inflammation in the body, keep the digestive system healthy, and aid detoxification.

   Lower levels of inflammation protect the digestive tract and stomach, reducing the chance of developing leaky gut syndrome or other digestive and autoimmune diseases.

   Spinach is also an excellent source of dietary fiber. Fiber is essential for maintaining a healthy digestive system, as it supports regular bowel movements, removes toxins from the body, and prevents constipation and diarrhea.

   Relationship between systemic markers of inflammation and serum beta-carotene levels

   Health effects of dietary fiber

    

3. Spinach for brain health

   Research shows that spinach may protect the brain from age-related diseases and even reverse existing damage that has occurred in the cerebral cortex after a stroke. The antioxidants found in spinach reduce inflammation and oxidative stress associated with cognitive decline. According to an animal study published in the Journal of Neuroscience, giving rats a supplement containing spinach extract was effective in reversing age-related signs of cognitive impairment and improving motor behavioral characteristics.

   Dietary supplementation with blueberries, spinach, or spirulina reduces ischemic brain damage

   Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach, or strawberry dietary supplementation

    

4. Spinach is a supplier of magnesium

   Spinach is one of the best sources of magnesium in the diet, and it's even preserved when cooked. Magnesium is a vital nutrient in the body that promotes overall cellular health and plays a central role in over 300 different bodily functions.

   However, unfortunately, despite the wide availability of magnesium products, magnesium deficiency is a very "popular" condition that affects people all over the world (and most people who have it are not even aware of it). Data from the World Health Organization shows that less than 60 percent of adults in the United States are getting enough magnesium.

   Recommended

   "Vitamins in carrots: how to eat carrots with benefits, what is better boiled or raw carrots" More

   Magnesium is needed to regulate calcium, potassium, and sodium, which together control neuromuscular signals and muscle contractions. This is why magnesium deficiency can sometimes cause muscle pain and cramps.

   Magnesium deficiency has also been linked to insomnia, mood disorders, headaches, high blood pressure, and an increased risk of diabetes. Therefore, it is extremely important to include a sufficient amount of magnesium-rich foods in the diet. In addition to taking magnesium as a supplement to fill a deficiency, regular consumption of foods high in magnesium, such as spinach, will also help in reducing the negative symptoms of magnesium deficiency.

   The bioavailability of magnesium in spinach and the effect of oxalic acid on magnesium utilization examined in diets of magnesium-deficient rats

   Magnesium basics

    

The use of spinach in Ayurveda

With an excellent nutrient profile and tremendous health benefits, spinach is often used in many branches of medicine, including Ayurveda and Traditional Chinese Medicine.

In Ayurveda, spinach is used for:

• reduce inflammation;

• increase endurance;

• strengthening bones;

• decrease in thyroid activity.

In addition, according to traditional Chinese medicine, spinach has cooling properties and is used to tone the blood. It can also be used to improve liver health and protect against liver disease.

Spinach is considered a detoxifying and nutritious food in Ayurveda and is recommended to be eaten first in the spring as part of a healthy Ayurvedic diet.

The use of spinach for various diseases

1. Cancer protection

   Studies show that eating leafy green vegetables and cruciferous vegetables (spinach, watercress, broccoli, cauliflower, Brussels sprouts) can significantly protect against the occurrence of various types of cancer, including colon, breast and prostate cancer.

   Spinach is able to slow down the formation of cancer cells because it protects against DNA damage and limits oxidative stress (due to the presence of antioxidants such as neoxanthin and violaxanthin). These omnipotent carotenoids protect cells from mutations that could eventually lead to cancerous growth.

   Spinach also contains chloroplast and chlorophyll. Studies have shown that spinach flushes out carcinogens from the body, reducing inflammation and slowing down free radical damage.

    

2. Protection against heart disease

   Due to the content of antioxidants, spinach reduces inflammation in the body, which is one of the main risk factors for coronary heart disease. Research shows that spinach may protect heart health by enhancing the function of nitric acid, which improves circulation, lowers blood pressure, and promotes blood vessel health. In addition, spinach is also rich in many specific carotenoids that have been associated with reduced inflammation and prevention of chronic disease.

    

   Including spinach in your diet can be a good solution for blood vessel problems, including atherosclerosis and high blood pressure. The protective compounds found in spinach work together to protect arteries from dangerous plaque formation, lower cholesterol levels, and maintain healthy, strong blood vessels.

   The fiber in spinach also works to lower blood cholesterol and slows down the absorption of sugar into the blood.

    

3. Protection against metabolic syndrome.

4. Spinach stabilizes blood sugar levels. It contains protective steroids called phytoecdysteroids. Studies have shown that they increase glucose (sugar) metabolism and help maintain stable blood sugar levels. It is extremely beneficial for people with prediabetes, diabetes, or other forms of metabolic syndrome as it minimizes the need for the critical fat storage hormone, insulin.

   Spinach is also high in fiber, which can help slow the absorption of sugar into the bloodstream, keeping blood sugar levels stable.

    

Spinach harm and contraindications

Even though spinach is a mega health food with many benefits, some people should cut back or eliminate spinach from their diet altogether.

Spinach is not recommended if:

• there is hypotension;

• a stomach ulcer in the acute phase was diagnosed;

• there is a diagnosis of "gout", "arthritis", "rheumatism";

• there are acute forms of cystitis and urolithiasis.

For any chronic disease, if you are advised to follow a special diet, please consult your doctor or nutritionist before consuming this product.

How to choose and use spinach

Fresh spinach is available throughout the year, although its main season runs roughly from early spring from March to May, and then again in autumn from September to October. In addition to buying fresh spinach, it can also be found frozen or canned in most grocery stores at any time of the year.

There are three main types of spinach: savoy spinach, flat spinach and semi-savoy.

• Savoy is the variety most commonly found fresh in grocery stores; it has curlier leaves than other cultivars and a mild flavor.

• Flat spinach (also called smooth spinach) is commonly grown for use in canned or frozen spinach products.

• Half Savoy spinach is used in both ways, but is less common than the other two species.

When buying spinach, look for bright dark green leaves. Avoid leaves that already look wilted or have wet brown spots. Spinach is known to attract and retain bacteria quite easily, so rinse thoroughly before eating.

It's also best to buy organic spinach whenever possible, because traditionally grown spinach is one of the most commonly pesticide-treated vegetables. Most spinach contains several pesticides, according to the Environment Working Group, and some reports even show it contains more contaminants than 320 other commonly eaten foods.

It is not recommended to wash spinach before storing it in the refrigerator, as, after exposure to water, the leaves can wither and spoil more quickly.

It is believed that fresh spinach only retains its nutrients best when used within a few days of purchase, so try to use it as quickly as possible.

After cooking, the spinach flavor becomes stronger and more sour. It is known that spinach is actually a vegetable that becomes healthier when cooked because some of its nutrients become more absorbable by the body. Roasting, boiling, or cooking spinach in just one minute can improve nutrient absorption without destroying its antioxidants and phytochemicals.

How to cook spinach, recipes with spinach

Spinach can be made fresh, frozen, or canned, but since spinach is on the Dirty Dozen list, it is recommended to use organic fresh or frozen spinach whenever possible to ensure that most of the nutrients are retained and the least pesticides and toxins are used.

If you want to use raw spinach then add it to salads or even green smoothies as it has a mild flavor that goes well with them. Since the taste of spinach is not as bitter as some other vegetables, it is easily "masked" in smoothies by the taste of other ingredients, such as berries or banana. This feature will help you include it in your diet, even if you are not a big fan of the taste of spinach.

Here are some delicious recipes to help you take full advantage of the wide range of spinach benefits.

Ingredients:

• chickpeas

• quinoa

• cucumber

• radish

• spinach

• Cherry tomatoes

• avocado

• parsley

• olive oil

• salt - optional

• sesame - if available

• paprika (optional) - pinch

Cooking method:

1. Soak chickpeas in cold water for several hours to swell.

2. Let the chickpeas and quinoa cook, in separate bowls, for about 15 minutes.

3. Transfer the cooked chickpeas to a deep bowl, pour in a little oil, salt a little

4. Arrange the spinach, radishes, and quinoa in a circle on a shallow plate.

5. Remove skin and pit from avocado, cut into thin slices.

6. Cut cherry tomatoes in half, cucumber in circles.

7. Arrange the vegetables around the plate as well. Put chickpeas on spinach.

8. Lightly drizzle the vegetables and quinoa with olive oil and lemon juice, and a little salt to taste.

9. Sprinkle with parsley leaves.

Ingredients:

• eggs

• milk

• salt pepper

• spinach

• tomatoes

• ghee oil

Cooking method:

1. Whisk two eggs with milk. Salt, pepper

2. In a preheated skillet, add the ghee oil, chopped (or frozen) spinach, and tomatoes.

3. Pour in the omelet mixture. And on a small fire, under the lid, steam for about 5 minutes. This will help the omelet rise and be tender and delicious.

Ingredients:

• eggs

• spinach

• hard cheese

• nutmeg

• cherry tomatoes (optional)

Cooking method:

1. Add the ghee oil to the pan and add the spinach. Add nutmeg.

2. Lightly beat the eggs in a bowl. Grate the cheese on a medium grater and add to the eggs.

3. Put the cooked spinach in a bowl with eggs and cheese.

4. We grease the pan in which we will bake the frittata with GHI oil. (IMPORTANT: the pan must have a removable handle, as we will send it to a hot oven)

5. Pour the egg mass into the skillet. Fry in a pan for 3-5 minutes, until the bottom layer of frittata sets.

6. We spread the cherry tomatoes cut in half on the surface of the frittata (optional) and send the pan with the frittata to the oven preheated to 170 degrees for 5-7 minutes, so that the top is also baked.

Ingredients:

• Spinach 1 pack

• Egg 1-2 pieces

• Tomato 2 pcs.

• Young zucchini 2 pieces

• Fresh radish 1 pc.

• Carrot 1 pc.

• Avocado 1 pc.

• handful of pine nuts (soaked)

• Sesame 1 tbsp (soaked)

• Garlic 2 cloves

• coconut oil

Cooking method:

1. Melt a small amount of butter in a frying pan, put the washed spinach, simmer, adding water if necessary, for a few minutes. At the end, salt and add the garlic, passed through the press.

2. Boil the egg.

3. Using a vegetable peeler, cut the zucchini into slices or in the form of noodles.

4. Grate carrots.

5. Avocado peeled and pitted; cut vegetables in any shape.

6. Put all products in one bowl, sprinkle with pine nuts and sesame seeds on top.

Ingredients:

• 4 white fish fillets (hake, cod or perch)

• Salt, pepper to taste

• 1 bunch of spinach

• Juice of 1 lemon

• 1/2 cup chopped onion

Cooking method:

1. Stew the onion in a pan, add spinach to it, simmer for a few more minutes, if necessary, you can add a little water so that it does not burn.

2. Roll 1⁄4 of the onion-spinach mixture into the raw fillet.

3. Salt, pepper, sprinkle with lemon juice.

4. Place the rolls on a baking sheet lined with baking paper (paper can be greased with ghee or coconut oil) and bake for about 15-20 minutes.

5. Serve on the table garnished with greens with a portion of vegetable salad.

Ingredients:

• 4 cups spinach

• 1/2 cup red bulgarian

• pepper, finely chopped

• 1/2 cup yellow bell pepper, finely chopped

• 1 avocado, diced

• 2 tablespoons pumpkin seeds

Refueling:

• 1/2 cup extra virgin olive oil

• 1 tablespoon Dijon mustard

• juice of 1 lemon

• 1 large garlic clove, finely minced

• 1 tablespoon dried tarragon

• 1/4 tablespoon sea salt

• 1/4 tablespoon black pepper

Cooking method:

1. Place all ingredients in a jar and close the lid. Shake the jar thoroughly to mix the contents.

2. Place all salad ingredients in a large bowl. Drizzle dressing over salad and serve.

Ingredients:

• 2 cups spinach

• 1 bunch of parsley

• 1/2 cup water or plant milk (coconut, hemp, or almond milk)

• 1 banana

• 1/2 cup berries

• 1 tablespoon flaxseed meal

Cooking method:

Mix all ingredients in a blender. Add water if necessary to achieve the desired consistency.