The spinach It is a plant of the amaranth family, cultivated as a vegetable for its large, very dark green, edible leaves.
Traditionally two are cultivated: the summer ones, with smooth seeds and hardly resistant to frost; and those of winter, totally resistant to the frosts, of thorny seeds and, generally with more lobed leaves.
This allows us to have spinach throughout the year.
But what are your contributions when consuming it? The dermatologist Rossana Janina from the Mexican Foundation for Dermatology and the nutritionist Laura Romero from the Nutrest center tell us about it.
It may interest you: Spinach and shrimp salad
Nutritional properties of spinach
(Photo: Getty Images) It is rich in fiber, vitamin A, B1, B2, C, K, calcium, phosphorus, iron, folic acid, magnesium, zinc and beta-carotene, the latter having powerful antioxidant activity.
Benefits for your health
- Spinach is great in weight loss diets as it produces satiety and only provides 16 calories per 100 grams.
- Spinach is one of the most prominent anticancer foods, a property attributed to the significant amount of beta-carotene it contains, as it slows the action of free radicals on cells.
- Its consumption is highly recommended during pregnancy, since zinc intervenes in the formation of bones, and folic acid prevents defects in the spine, malformations in the fetus, such as spina bifida and cleft lip.
- It favors the functioning of the immune system, as well as the control of diabetes as it contains an antioxidant known as alpha-lipoic acid, which increases sensitivity to insulin.
- Spinach is highly recommended in case of anemia due to its contribution of iron that improves absorption with vitamin C, also present in this vegetable.
- They contain lutein and zeaxanthin, substances that improve vision and prevent blindness caused by macular degeneration.
- The consumption of raw or cooked spinach helps reduce constipation by regulating intestinal transit.
Do not miss: How to make a delicious omelette with spinach
Benefits for your beauty
- Spinach contains a lot of vitamin A, which is necessary for the production of sebum that keeps hair hydrated and also for the growth of all body tissues, including hair.
- They are also excellent rejuvenators on the skin due to the combination of vitamins A, C, E with antioxidant power. In dermatology, spinach is used as a nutraceutical (any food or ingredient in food that has a beneficial effect on human health) to reduce the effect of free radicals on the skin.
You are interested: 6 green leaves with which you can make delicious dishes
The best way to eat spinach
It is advisable to include it in our diet in raw form. The fresh leaves can be used in salads, being the most suitable option to take advantage of all its vitamin richness. It is also convenient to add it to the weekly menu, as an ingredient in countless dishes, whether steamed, boiled, fried or sautéed.
EYE! Avoid overeating spinach. Due to its high content of oxalic acid that combined with other minerals produces oxalates that can cause kidney and joint damage.
You can’t miss: Chickpeas and chorizo with spinach
Fresh spinach and strawberry salad
200 gr of spinach
100 gr of lentils
100 ml balsamic vinegar
100 ml red wine vinegar
60 gr white sugar
Salt and pepper to taste
1. For the dressing of the fresh salad, in a pan add the balsamic vinegar, the red wine vinegar, 3 strawberries cut into small cubes and the sugar. Mix and dissolve the sugar, cook over medium heat until reduced by half and the consistency is thick.
two. Wash the spinach leaf by leaf and cut them coarsely with your hands.
3. Cook the lentils in boiling salted water for about 20 minutes, strain and wait until they are cold. In a plate serve the spinach cover them with the lentils and the strawberries cut into slices, add a pinch of salt and pepper.
Four. When the dressing is cold, add to the salad and consume immediately, the spinach and strawberry salad are a perfect accompaniment to any type of red meat.
Discover more foods and their benefits for your health and nutrition in Easy Kitchen