Spinach: composition of vitamins and trace elements, nutritional value

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

In our country, spinach leaves are not as famous as, for example, in France. The French consider this leafy green vegetable to be the “king of greens” and also a panicle for the stomach, and they grow it literally everywhere they can. In the article, we will consider the beneficial properties of spinach, composition, calorie content and how this vegetable is prepared.

Historical background

Initially, spinach appeared in the Middle East, most likely in Persia. Many centuries ago, the Arabs brought spinach to Spain. Then they learned how to grow and cook it deliciously in other European countries. After the discovery of America, the green vegetable also came to other lands.

Modern residents of the United States quite often use spinach, which contains a lot of vitamins, due to which it has become a popular leafy vegetable in this country. However, in Russia it is not considered a product that people like to cook often.

Product Description

Spinach has been known in the world for a long time. A plant with rounded leaves of a beautiful emerald color belongs to the familyhaze. The first popularity in European countries brought him a cartoon about the sailor Popeye. The main character, eating a jar of spinach, received tremendous strength and overcame all sorts of troubles.

Depending on the variety, the leaves can be oblong, ovoid and even triangular spear-shaped. The surface may be wrinkled or smooth.

How to choose and store properly?

When buying spinach, be sure to pay attention to the freshness of a natural product. Bright green leaves should be resilient, emit a specific crunch when pressed. The presence of light or dark spots, dry ends or damaged areas on the stems are the main signs of vegetable spoilage. You also need to refuse to purchase if the leaves have wilted and become too soft. In this case, the amount of nutrients in the composition of spinach is significantly reduced.

Probably not everyone knows that spinach does not store for a long time. Therefore, it should not be purchased in large quantities. Leaves should be placed in a container with cool water and sent to the refrigerator. Remember that the optimal storage time for spinach is no more than two days. You can also wrap fresh leaves in plastic bags.

It is not necessary to rinse the plant with water before storage. Every day, spinach contains less and less vitamins. It is allowed to freeze a leafy vegetable. In this situation, the duration of storage increases significantly - up to two months.

Season

Cutting a young vegetable is best from late April to July. Exactly atDuring this period, spinach contains the maximum amount of nutrients. At other times, you can buy it frozen in grocery stores or supermarkets.

Useful properties and calories

The benefit of a green leafy vegetable is the presence of a large amount of minerals and vitamins that a person needs literally at any age. With the systematic use of spinach, you can improve the functioning of the nervous system. People whose diet includes this product do not know what sleep disturbance, stress, depression and fatigue are. It is useful to include a vegetable in your diet if you are diagnosed with diabetes, hypertension or anemia.

In chem. The composition of spinach includes a protein that reduces the likelihood of developing blindness, and this protein also improves the overall functioning of internal organs and systems. Due to the presence of iron, a leafy vegetable will be useful for people with blood diseases and anemia. The rich mineral composition of spinach improves the process of hematopoiesis and blood properties. Therefore, it is recommended to include it in the diet.

The composition of vitamins and trace elements in spinach provides a number of properties:

1. Vitamin K is essential for bone strength.
2. Retinol will be good for vision, and it also produces collagen important for skin he alth.
3. Ascorbic acid takes part in many metabolic processes, increases the protective properties of the body.
4. Vitamin E has been given the name "beauty vitamin" by many doctors, as it is directly involved intissue regeneration, and enhances cell nutrition.
5. B vitamins increase the regeneration of muscle tissue cells, which is important for athletes. They also normalize the activity of the central nervous system, improve the functioning of the heart muscle and restore reproductive function.
6. Vitamin H is actively involved in the regulation of blood sugar levels, which is important for those who have diabetes.

The chemical composition of spinach includes chlorophyll, due to which the leafy vegetable is used as a prevention of heart attack and cancer. Greens contain a large amount of copper, which increases the body's protective functions against exposure to ultraviolet rays.

Chemical composition and nutritional value of spinach (in 100 grams):

1. Proteins - 2.9 g (3.09%).
2. Fats - 0.3g (0.43%).
3. Carbs - 2g (1.4%).
4. Dietary fiber - 1.3 g (6.5%).
5. Water - 92g (3.3%).

And it also contains potassium, which has a positive effect on the activity of the organs of the cardiovascular system. In addition, it helps to remove excess fluid, which helps to quickly get rid of puffiness and even cellulite.

Note that the plant contains lutein - the strongest antioxidant that effectively fights aging. Doctors advise including spinach in your diet while recovering from surgery or after a serious illness.

Use in cosmetology

Since ancient times, spinach-based masks have been used for toning,moisturizing, improving elasticity and cleansing of the skin. Based on this product, various tonics and lotions are made.

Characterized by spinach and whitening action. To prepare the mask, take a fresh young vegetable, kefir, sorrel - all 1 tbsp. spoon. Grind the herbs in a blender until smooth. Apply the resulting mass on the skin of the face and neck for 15-20 minutes, then rinse with warm milk.

Spinach calories

Spinach is a low calorie food. Spinach contains only 22 kcal per 100 grams. Therefore, it can be consumed by overweight people.

Contraindications

There is a lot of oxalic acid in the vegetable, therefore it is necessary to reduce its consumption by young children, people who suffer from kidney stones, gout, diseases of the gallbladder and liver. It is important to remember that during cooking this acid is neutralized by the addition of cream and milk, and in fresh spinach leaves its negative effect is minimized.

Doctors do not recommend eating dishes with spinach in large quantities for problems with water-s alt metabolism and for people with poor blood clotting, and also for those who are undergoing drug treatment based on anticoagulants. Dishes with spinach and thyroid dysfunction are harmful.

Treatment

The plant is widely used in folk medicine to cure many diseases. The leaf vegetable is characterized by anti-inflammatory action. Spinach is used as a diuretic and laxative. Thanks to the microelements in the composition of spinach, in folk medicine, not only leaves are used, but also root crops, as well as seeds. Infusions and decoctions are focused on the treatment of diseases of the blood, lungs and solving problems with the digestive tract. The leafy vegetable helps relieve hypertension, hemorrhoids, constipation, and lowers blood sugar levels.

Use in cooking

Vegetable is also called the "lord of greenery", it is used in various cuisines of the world. It lends itself well to heat treatment, so spinach can be stewed with hot water, stewed and baked. It is put in a variety of dishes, for example, in salads, first courses and side dishes. Based on the vegetable, delicious sauces are prepared, and it is also used as a seasoning. Many people love to use spinach as a topping for pastries.

Greatly combined leafy vegetable with bacon, tomatoes, cheese and various nuts. In addition, spinach juice is considered the strongest natural dye, which is actively used during the production of ice cream.

Of course, fresh bright green spinach leaves are much he althier than boiled ones, because young greens added to salads significantly increase the nutritional value of dishes. A boiled vegetable can be introduced into the diet of those who suffer from lumbar pain, because it helps to get rid of them.

How to cook?

Spinach has many valuable taste properties. However, the main thing that culinary experts appreciate the leafy vegetable for is a strong emerald color that does not fade.even after heat treatment.

It is interesting that when boiling spinach, no liquid is poured into the pan. Pre-fresh vegetables are washed well, chopped and placed in a saucepan with a lid without water. Keep this mass on fire for only a few minutes, stirring it several times. Then drain the released water, squeeze the spinach through a fine sieve. The vegetable goes well with nutmeg, bacon, cream, cheese, pine nuts, tomatoes and chickpeas.

Spinach for weight loss

The vegetable is low in calories and high in nutrients, so it can be a great product for those who want to lose weight without compromising he alth. For example, a light and delicious spinach and noodle casserole will help you lose weight.

The taste of he althy greens is almost neutral, and it can be added to literally all dishes. If you knead it together with dough, mashed potatoes, desserts, then flour products and mashed potatoes will get a beautiful greenish color. If you add spinach to meat cutlets, they will become juicy, and the food will be absorbed much faster, and the egg omelet will be attractive and bright. Fresh curd cheese mixed with young spinach leaves is good for breakfast. This dish nourishes with vitamins and energy for the whole day.

It is important to remember that dishes containing a vegetable should not be stored for more than one day. This is due to the fact that nitrous acid s alts begin to be produced in spinach, which are considered poisonous and can contribute to serious poisoning.