The delicate spinach leaves are not only light, but also rich in numerous minerals and vitamins: hence their great preventative and regenerating effect.
The nutritional power lies in its high content of vitamins and minerals: 100 grams of this vegetable covers two thirds of the daily requirement for vitamin A, practically all of the folic acid, half of the vitamin C and a quarter of the daily requirement for magnesium and iron. In addition, it provides calcium, phosphorus, sulfur, chlorophyll, trace elements, enzymes and fiber.
This combination of nutrients effectively promotes hematopoiesis or blood formation and is therefore an ideal tonic for anemia. Its proteins (2.8%), although not very abundant, are also more complete than in other vegetables. Spinach juice has shown its effectiveness in convalescent states and for improving anemia, accelerating blood exchange after surgery and relieving internal bleeding before surgery. It also helps regulate digestion and bowel movements.
The presence in spinach of secretin, a substance that accelerates and increases the secretion of bile, pancreas, liver and intestines. Spinach can also relieve some skin problems externally: if irritation occurs, an ointment made from the boiled leaves can be applied to the affected area.
Great preventative power
The preventive and therapeutic potential of spinach now goes even further. Its regular consumption helps prevent certain diseases and improve deficiencies. It is indicated for:
Anemia.
Spinach provides 2.71 mg of iron per 100 g, a proportion that exceeds that of meat. Although iron of plant origin is more difficult to absorb than iron of animal origin, vitamin C, contained both in spinach itself and in other foods, partially promotes its absorption.
Cholesterol.
The fiber in spinach prevents the absorption of cholesterol and bile acids, while its antioxidants reduce the oxidation of LDL cholesterol and prevent atherosclerosis.
Digestive problems.
The fiber in spinach helps cleanse the liver and has a laxative effect.
Hypertension.
Three tablespoons of spinach juice per day helps reduce tension in people prone to this problem.
Overweight.
Since it is a very light (22 kcal/100 g) and vitamin-rich food, it is very suitable for weight loss diets. as it nourishes without gaining weight.
Pregnancy.
It is ideal during pregnancy due to its high folic acid content and antianemic effects.
Aging.
Its antioxidants – it is also rich in vitamin E – protect the dermis from sun damage and the natural aging process.
View.
Lutein and zeaxanthin exert a powerful antioxidant effect on the cells of the ocular system, preventing loss of visual acuity due to macular degeneration.
The cultivation of spinach influences
The right fertilizer for crops is essential to ensure that spinach receives the full range of nutrients that characterize it. For example, if the growth process is accelerated by excessive phosphate intake, the yield will increase, but as a side result it is quite possible that at the same time the proportion of some vitamins contained in spinach, such as potassium, will be reduced. Calcium, magnesium and sulfur. Spinach with “accelerated growth” is therefore less nutrient-dense than organically grown spinach.
It must also be taken into account that spinach should be consumed within 24 hours after cooking, as harmful substances can arise after a certain period of time. There are many varieties that can be eaten raw, boiled, stewed, sautéed, gratinated, on pizza…
Rosa Guerrero (Health)
Montse Tàpia (kitchen)