Healthy Ways to Consume Spinach

Healthy Ways to Consume Spinach
Healthy Ways to Consume Spinach

When consumed regularly during the season, spinach, which plays a role in providing the vitamin and mineral support that the body needs, helps to protect from diseases by strengthening the immune system thanks to its antioxidant properties. When consuming spinach, some rules must be followed so that its nutritional values ​​are not lost. Dyt. from Memorial Kayseri Hospital Nutrition and Diet Department. Betül Merd gave information about the benefits of spinach and warned about its healthy consumption.

rich in vitamins

Spinach with various minerals and vitamins and antioxidant properties; It is a vegetable rich in fiber and pigments such as carotene, lycopene and zeaxanthin. 100 grams of spinach contains 469 mg of vitamin A and 5626 mg of provitamin A or B-carotene, vitamin K, vitamin C, vitamin B2 and lower concentrations of folic acid (including B9, thiamine). Also spinach; It contains known compounds such as tocopherols and tocotrienols between B1 and riboflavin or vitamins B2, C, E, K and vitamin E.

A complete source of minerals

In terms of minerals, there are 100 mg magnesium, 58 mg calcium, 123 mg potassium, 633 mg zinc, 4,25 mg copper, 0,128 mg manganese, 8.75 mg sodium and 120 mg phosphorus and 55-4 mg iron in 35 grams of spinach. In addition, spinach is an important source of dietary fiber, vitamin B6, vitamin E and omega-3 fatty acids. Raw spinach is accompanied by important compounds such as antioxidants, polyphenols and carotenoids, which are hallmarks of its healthy food status.

Rich in nutritional value

Spinach is a dark green leafy vegetable that is extremely rich in nutritional values. It contains several important micronutrients including dietary fiber, protein and fatty acids essential for the maintenance, healing and regulation of human tissue, along with a wide variety of vitamins and minerals. It contains about 100 kcal per 150 grams and provides a wide variety of minerals and vitamins, which in the case of folates, vitamin K, vitamin A, collectively account for 49% of the recommended daily amount. Vitamin C is important for the absorption of dietary iron.

Spinach should be consumed in season

Spinach should be consumed in season. When spinach is taken, it is important to remove each leaf one by one and keep it in vinegar water, and to clean the weeds in between. Spinach prepared as a meal should not be eaten by heating it frequently. Because the nitrate substance in it can turn into nitrite as it heats up, so re-heating it can cause poisoning.

  1. In terms of nutritional values, spinach should be consumed in season.
  2. It should definitely be complained before it is consumed, and vinegar should be added to the washing water for bacteria that can pass from the soil to the spinach.
  3. Before cooking, it should not be cut into small pieces so that its nutritional values ​​are not lost.
  4. Since chopping the spinach will reduce the vitamin C in it, it is healthier to consume it whole as much as possible.
  5. In order not to lose its nutritional values ​​during cooking, it should not be fried in oil for a long time.
  6. It must be chopped with a clean knife.
  7. Calcium-containing yogurt should not be consumed together with spinach. Iron in spinach and calcium in yogurt prevent each other's absorption. For this reason, the expected benefit from spinach cannot be achieved when consumed together.

Spinach is beneficial for many systems in the body.

Spinach helps strengthen the immune system. It contributes to the prevention of diseases caused by infection. Thanks to its inflammatory properties, its regular consumption reduces the risk of contracting infectious diseases. Thanks to the iron, phosphorus and calcium it contains, it helps to strengthen the bones, and thanks to the vitamin A it contains, it protects the eye health. Spinach is rich in iron. It is a food source that supports the treatment of anemia caused by iron deficiency. Spinach also helps prevent osteoporosis, that is, osteoporosis. It is effective in protecting cardiovascular health by regulating blood pressure in eliminating the problems that cause heart attack. Thanks to its vitamin K, folic acid, lutein and B-carotene content, it reduces oxidative stress, reduces the risk of oxidative stress caused by aging, and increases motor and cognitive skills and mental capacity.

Good for the heart and brain

In addition, spinach blocks the activity of an enzyme called 'cholinesterase', which is linked to the development of Alzheimer's disease. The high magnesium levels in spinach compensate for the low levels associated with chronic diseases such as hypertension, diabetes and cardiovascular disease by reducing the level of neuron death caused by a peptide called B-amyloid. Spinach has numerous functional compounds that act on various physiological systems, including the cardiovascular system and the central nervous system. Due to its high levels of vitamin K, folic acid, B-carotene and lutein, consumption of spinach can reduce the risk of oxidative stress associated with aging, thus improving mental capacity as well as cognitive and motor skills. It is an ideal food due to its high and hypocaloric effect. Due to its antioxidant and health-promoting benefits, high levels of vitamin C and fiber content, as well as complex carbohydrates and low fat levels, spinach helps to regulate blood sugar concentrations and reduce the need for insulin through magnesium. It provides weight control by increasing satiety in patients with diabetes.

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