Who shouldn't eat spinach and why is it good for others?

Among leafy vegetables, spinach is considered the leader in the content of vitamins and amino acids, so its benefits for the body are beyond doubt. Green leaves are very popular in Europe and the USA, but residents of the CIS countries rarely buy them, considering them bland and useless in cooking. It's time to find out why spinach deserves a place of honor on your table!

The benefits of spinach for the body

Almost every book on healthy eating mentions spinach. What's so special about these green leaves?

Chemical composition

100 grams of spinach contains almost 3 grams of protein and only 2 grams of carbohydrates, and almost no fat. Let's consider what vitamins, macro- and microelements, amino acids are present in greens and what their health benefits are. The percentage of the substance from the daily requirement (in relation to 100 grams of product) will be indicated in brackets.

• Vitamin K (402%)

Increases blood clotting, strengthens blood vessels, prevents soft tissue ruptures and internal bleeding.Spinach is recommended to be consumed during heavy menstruation.

• Vitamin A (83%) and beta-carotene (90%)

In the human body, beta-carotene is converted into vitamin A. The latter is an antioxidant: it increases skin elasticity and protects against premature aging, strengthens the immune system, and improves vision.

• Vitamin C (60%)

Also known as ascorbic acid. Supports a healthy immune system, strengthens hair and nails, and prevents the formation of free radicals, protecting against cancer. Lean on spinach dishes during the cold season to avoid catching a respiratory infection.

• Vitamin B9 (20%)

Another name is folic acid. Stimulates the formation of red blood cells, normalizes hormonal levels, protects the nervous system from stress. For the first time, vitamin B9 was isolated by scientists from spinach leaves.

• Vitamin E (16.7%)

Just like vitamins A and C, it has antioxidant properties, that is, it slows down the aging process. Strengthens blood circulation, improves tissue regeneration.

• Silicon (171%), calcium (10.6%), phosphorus (10.4%)

A group of macroelements that are building blocks for bones, cartilage and teeth. If they are deficient, the body may develop a disease such as osteoporosis. However, due to phytic acid and oxalates, only 5% of calcium is absorbed from spinach.

A useful property of silicon is collagen synthesis. Eat green leaves to prevent wrinkles. Phosphorus supports the activity of the nervous system and is involved in the production of digestive enzymes.

• Potassium (31%)

Regulates the water-salt balance in the body, relieves swelling, normalizes heart rate and blood pressure.Therefore, spinach is very useful in terms of preventing cardiovascular diseases.

• Magnesium (20.5%)

Helps absorb vitamin C and potassium, supports muscle and nervous system health. Affects the synthesis of serotonin (pleasure hormone) and insulin (prevention of diabetes).

• Iron (75%)

Stimulates the production of hemoglobin, which is responsible for transporting oxygen to tissues and internal organs. With a lack of iron, anemia occurs, the symptoms of which are lethargy, fatigue, dry skin and brittle hair.

• Iodine (10.6%)

One of the most deficient microelements in the human body living far from the sea. Iodine is necessary for the synthesis of thyroid hormones, participates in the regulation of body temperature, accelerates metabolism, and increases performance.

• Essential amino acids

The amino acid leucine, together with iron, is involved in the production of hemoglobin. It also restores bone and muscle tissue and helps break down fats.

Lysine strengthens vision, improves immunity, and reduces migraine pain.

Arginine makes blood vessels elastic, increases blood flow to the brain and heart, and prevents atherosclerosis.

Useful properties for women

Spinach contains three elements that have a positive effect on reproductive function:

• vitamin E,
• vitamin B9,
• iron.

They prevent pain and weakness during menstruation, as they participate in the renewal of blood cells.

An important property of folic acid for women is that it reduces the risk of premature birth and congenital brain defects in the child. Vitamin B9 also normalizes hormonal levels, which has a positive effect on mood.

Many women care about their appearance.They want there to be no wrinkles on the skin, no split ends on the hair, and no splitting of nails. Natural antioxidants will come to the rescue. These are vitamins A, C, E, which are found in abundance in spinach.

Beneficial properties for men

The following substances in spinach provide health benefits for men:

• Amino acid lutein. Prevents the formation of atherosclerotic plaques and regulates blood pressure.
• Potassium. Neutralizes the negative effects of sodium on the body. This is very useful, because men, as you know, often abuse salty foods - meat, nuts, chips, sausages.
• Vitamin E. Positively affects the functioning of the prostate gland.
• Ascorbic acid. Increases blood flow to the pelvic organs, increases physical strength and endurance, and protects against cancer.

In addition, 100 grams of green leaves contain 4.5% of the daily value of zinc. This trace element stimulates testosterone production. It is known that with a lack of zinc in men, libido decreases and increases the risk of prostatitis.

What is the value of frozen spinach?

Since fresh leaves have a short shelf life, they can be finely chopped, placed in plastic bags, rolled into balls and placed in the freezer. Frozen spinach retains most of the vitamins, macro- and microelements.

Frozen spinach can be added to the following hot dishes:

• soups;
• cabbage rolls;
• pies and pies;
• cutlets;
• canned stewed meat.

But you shouldn’t make a smoothie or salad from frozen spinach. The grassy taste and appearance of limp, thawed leaves will disappoint you.

The advantage of frozen spinach is that it contains much less nitrates than fresh leaves.And such a product can be stored for up to 6–8 months without losing its beneficial properties.

Harm and contraindications

Spinach will only benefit the body if it is consumed in moderation – no more than 2 bunches per day. Thus, excess vitamin K leads to increased blood clotting, which can lead to the formation of blood clots.

An overdose of vitamin A may cause the following symptoms:

• digestive disorders (nausea, vomiting, diarrhea);
• headache;
• lethargy, drowsiness;
• accelerated hair loss;
• dryness and yellowness of the skin, itching;
• loss of appetite.

To ensure that macronutrients are properly absorbed in the body, it is advisable to eat spinach in combination with other vegetables and vegetable fats, such as olive oil. Otherwise, minerals (calcium, phosphorus) will be deposited in the kidneys and bladder.

Spinach contains a lot of oxalic acid and oxalates. Therefore, green leaves are contraindicated for the following diseases:

• pathologies of the biliary tract, liver, duodenum, pancreas;
• gout;
• cystitis;
• jade;
• urolithiasis.

Some people may be allergic to spinach. If you are using it for the first time, start with small portions (1-2 leaves at a time).

The potential harm of spinach to the body is its high content of nitrates and pesticides. Therefore, before use, it is recommended to rinse the green leaves thoroughly under running water, or better yet, soak them for 15–20 minutes.

Is it possible to eat spinach for weight loss?

100 grams of spinach contains only 23 kcal, so the vegetable is deservedly considered a dietary product.

Green leaves speed up the weight loss process for three reasons.

1. Contain substances that accelerate metabolism and are involved in the breakdown of fats. These are the amino acids leucine, lysine, valine and tryptophan, vitamins B4, B5, B8.
2. Regulate blood sugar levels. It is because of glucose surges that a person experiences causeless attacks of hunger and irritation in the middle of the day. The microelements chromium and manganese and the amino acid tryptophan participate in the normalization of sugar. If you eat spinach, you will stay full for a long time.
3. Improves digestion. Sometimes, due to diseases of the gastrointestinal tract, vitamins are poorly absorbed, which leads to metabolic disorders and the appearance of excess weight. Fiber has a positive effect on the digestion process. Its content in 100 grams of spinach leaves is 1.3 grams. Fiber removes toxins from the body, serves as food for beneficial lactic acid bacteria, prevents constipation and keeps you feeling full.

For comfortable weight loss, simply avoid fried fats, premium flour, and foods with excess sugar. Include healthy spinach dishes in your diet, such as salad, cream soup, vegetable smoothie.

What dishes can you make with spinach?

Spinach tastes like ordinary grass, so it is not eaten in its pure form. But the leaves can be combined with almost any other product: vegetables and fruits, meat and fish, flour products and even desserts. We invite you to familiarize yourself with recipes for delicious spinach dishes.

Vegetable salad with chicken

To prepare four servings of salad, use the following ingredients:

• chicken breast – 200 grams;
• Mozzarella cheese – 125 grams;
• spinach – 3 bunches;
• tangerines – 2 pieces;
• olive oil – 2 tbsp. spoons.

Boil the chicken breast for 30 minutes, cool, remove the skin, cut into small cubes. Chop the spinach leaves.Cut the cheese into cubes too. Peel the tangerines. Divide one into slices, and squeeze the juice from the second into a separate glass.

Combine chicken, spinach, cheese and chopped tangerine in a bowl. Season with tangerine juice, olive oil and mix thoroughly. The salad turns out to be satisfying and at the same time low in calories.

Fruit and vegetable smoothie

The drink can replace your dinner or become a snack during working hours. You will need the following components:

• chopped spinach leaves - 1 cup;
• avocado – half of the fruit;
• ripe banana - 1 piece;
• apple - 1 piece.

Peel and core the apple, cut into slices. Grind the avocado and banana. Add all ingredients to a blender and blend for 3 minutes. Garnish the drink with a spinach leaf.

Green cream soup

For this recipe you will need the following ingredients:

• broccoli – 400 grams (standard pack);
• cow's milk cream - 1 cup;
• spinach – 2 bunches.

Place the frozen broccoli florets into boiling salted water and cook for 20 minutes. Chop the spinach. When the boiled broccoli has cooled, combine it with the green leaves, put it in a blender and blend. Pour the mixture into a saucepan, add a glass of cream and turn on the heat. Bring to a boil. At the end, salt and pepper the cream soup.

Croutons baked in the oven with cheese and spinach

A great breakfast dish that will help you wake up and stay full until lunch.

Prepare the following components:

• loaf slices - 6 pieces up to 1.5 cm thick;
• hard cheese – 100 grams;
• butter – 50 grams;
• spinach leaves - a bunch;
• garlic – 2 cloves;
• ground black pepper.

First you need to prepare a delicious top for the croutons. Chop the spinach and sauté in butter in a frying pan.Add garlic clove puree and pepper. Finely grate the cheese and mix with spinach.

Preheat the oven to 220 degrees. Cover a baking sheet with parchment paper and lay out the loaf slices. Cover them with a mixture of cheese and spinach (you can also add tomatoes - fresh or sun-dried). Bake for 7 minutes.

How to choose and store spinach correctly

In a store or market, pay attention to the appearance of the spinach. Fresh greens are dark green in color and have no yellow areas or dark spots. The leaves are juicy and elastic, not soft. There is almost no smell.

When purchasing packaged spinach, check the expiration date and make sure the packaging is sealed.

Unfortunately, fresh leaves do not last long. It is advisable to find a use for them within the first three days after purchase.

Store spinach in the bottom section of the refrigerator. After a week, there are practically no vitamins left in the greens. Long-term storage option is freezing.

Conclusion

Although spinach itself has a neutral taste, it becomes a natural dietary supplement to other foods - salads and soups, meat and cutlets, baked goods and desserts, and drinks. Doctors recommend including leaves in the diet for the prevention of heart and vascular diseases, metabolism, skin, as well as for general strengthening of the body and weight loss. Don't ignore spinach greens if you want to stay healthy.