10 benefits of spinach that make a difference in your diet

The benefits of spinach are incredible and consuming it with a variety of vegetables contributes to a balanced diet. To learn all about this food, as well as tips and recipes, follow the article in full!

10 benefits of spinach

We interviewed nutritionist Jaqueline de Barros (CRN3 – 29387), who put together a super-complete list of the main benefits of spinach. Check out:

1. Antimicrobial and antioxidant food: according to the nutritionist and an article published at the Autonomous University of Madrid, spinach is known for its antimicrobial and antioxidant activity.
2. Source of fiber: consumption of 100 g of raw vegetables guarantees 2.1 g of fiber. This helps in improving intestinal functioning, as well as facilitating the absorption of glucose and cholesterol.
3. It has few calories: as the nutritionist points out, in 100 g of the vegetable, there are only 16 calories.
4. Rich in calcium: in 100 g of spinach, we find 98 mg of calcium, a mineral that provides bone health benefits.
5. Decreases cardiovascular risk: due to folic acid, which helps protect against cardiovascular disease.
6. It helps in the functioning of metabolism and weight loss: “in its composition, it contains magnesium, an important mineral for the proper functioning of metabolism and weight loss, as it acts in several enzymatic reactions; It is an important mineral for cell recovery after training and helps prevent cramps”, points out the nutritionist.
7. Improves immunity: Jaqueline explains that, in a serving of spinach, we find 2.4 mg of vitamin C, an ally in strengthening the body.
8. Helps fight aging: also due to the presence of vitamin C.
9. It favors blood pressure control: in one serving, there are 336 mg of potassium – a mineral responsible for helping to control blood pressure and reduce fluid retention.
10. Low sodium content: which also contributes to maintaining blood pressure and reducing fluid retention.

After checking the benefits of spinach, it is interesting to know if it has any harm or contraindication. Follow next!

harms of spinach

Jaqueline explains that we should be careful when consuming this vegetable, because, despite the benefits of spinach, it is rich in oxalic acid. This antinutrient impairs the absorption of other nutrients and can be harmful, particularly for people who are prone to kidney stone formation.

On a daily basis, the nutritionist suggests alternating spinach with other types of vegetables, for greater supply and balance in the consumption of varied nutrients.

Now, if you want to know how to get around this antinutrient effect, here’s the best way to consume spinach!

How to prepare spinach and the best way to consume it

According to the nutritionist, a good strategy to preserve the benefits of spinach is to subject it to an elevation of temperature, sautéing or sautéing it in olive oil quickly. In this way, it is possible to reduce the oxalic acid content and use the vegetable as a base in various recipes.

The nutritionist also draws attention to the versatility of spinach, which can be served sautéed, as a salad, part of a pâté, in omelets, dumplings and pies. Then, check out delicious recipe options!

Spinach in a frying pan: recipe originated in Liguria, in northwestern Italy, which consists of preparing spinach in a very practical way, sautéing it with olive oil, garlic, salt and black pepper.

Spinach Omelet: A perfect combination of eggs, spinach, black pepper, olive oil, garlic and onion, plus a cheese filling.

Spinach cream: spinach and white sauce are responsible for the unmistakable flavor of this cream, which also has Parmesan cheese and black pepper. Be sure to try it out!

Spinach cupcake: vegan, baked and gluten-free, this cupcake is practical and great to include in your healthy diet.

Spinach Pancake: a low carb option made with eggs, spinach, almond and flaxseed flour. The filling is on account of chicken with tomato sauce.

Spinach cream soup: presenter Catia Fonseca teaches how to prepare a creamy spinach soup in which the potato, curd and Parmesan cheese guarantee the creamy texture and wonderful taste.

Spinach pie: another recipe that delights the eyes and the palate! Stuffed with spinach, white sauce, cottage cheese and parmesan, this pie is super creamy on the inside and crispy on the outside.

See how wonderful spinach is to include in your diet? And the best thing is that the preparation possibilities are many. For even more variation, check out spinach souffle recipes and prepare this delicious option for lunch or dinner!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.