Spinach: all its properties and health benefits

The humble spinach gives a lot for little. This vegetable is easy to grow and grows during the colder months. it outperforms any other in most minerals and vitamins.

The wild origin of spinach is unknown, although the first crops are located in Middle East.

They arrived in the Iberian Peninsula at the hands of the Arabs, who paid special attention to their healing qualities and who considered them the queen of vegetables for its fineness, uses and properties.

It was not until the end of the Middle Ages that they were introduced into Europe, which incorporated it into their agricultural production throughout the 16th and 17th centuries; a little later it spread to America.

spinach properties

The nutritional power of spinach lies in its high content of vitamins and minerals: 100 g of this vegetable provide two thirds of the daily needs for vitamin A, practically all of the folic acid, half of the vitamin C and a quarter of the magnesium and iron required per day.

A transcription error in the measurement of its nutrients led to the belief for many years that it contained ten times more iron than it actually does.

Even so, it can be considered quite rich in this mineral and its fame as a healthy vegetable is fully deserved.

Besides, procure calcium, phosphorus, sulfur, chlorophyll, trace elements, enzymes and fiber. Its proteins (2.8%), although not very abundant, are more complete than in other vegetables.

The correct fertilization of crops is essential for spinach to acquire the nutrients that characterize it. Excessive contributions of phosphate increase the harvest, but decrease some vitamins, potassium, calcium, magnesium and sulfur.

“Fast-growth” spinach is therefore less nutritious than Ecological cultivation.

Health benefits of spinach

Spinach juice has shown its effectiveness in convalescent states and to improve anemia.

However, spinach is not suitable for people prone to kidney stones, gout or arthritis, since the oxalates it contains can favor these conditions.

The preventive and therapeutic potential of spinach is extraordinary. Your habitual consumption helps prevent certain diseases and improve deficiency states. It is indicated in cases of:

• Anemia. Spinach provides 2.71 mg of iron per 100 g, a proportion that exceeds that of meat. Although iron of vegetable origin is absorbed with greater difficulty than that of animal origin, vitamin C, both from spinach itself and from other foods, partly favors its assimilation.
• Cholesterol. Spinach fiber prevents the absorption of cholesterol and bile acids, while its antioxidants reduce the oxidation of LDL cholesterol and prevent atherosclerosis.
• Digestive problems. It helps purify the liver and is a laxative.
• Hypertension. Three tablespoons of spinach juice a day help to lower tension in prone people.
• Overweight. Being a very light food (22 cal/100 g) and with vitamins, it is very useful in slimming diets.
• Pregnancy. Due to its high content of folic acid and its anti-anemic power, spinach is ideal during pregnancy.
• Aging. Its antioxidants – it is also rich in vitamin E – protect the dermis from sun damage and the natural aging process.
• View. Lutein and zeaxanthin exert a powerful antioxidant action on the cells of the ocular system and prevent loss of visual acuity due to macular degeneration.

spinach in the kitchen

There are many varieties, which can be eaten raw, boiled, steamed, sautéed, gratin, on pizza…

With dark, glossy green leaves, they are valued for their rapid growth, their tender texture, and their mild, slightly acid flavor, which is suitable for a wide variety of recipes.

The truth is that spinach, as the classic vegetable that it is, It appears in recipe books around the world.

In Japan blanched and served with soy sauce, while other eastern countries use it as stuffed with pasta and vegetables.

In Europe it is made Florentine-style or accompanied by raisins and pine nuts in a recipe with medieval reminiscences. I also know combines with chickpeas and curdles into tortillas.

easy to prepare

There are numerous varieties of spinach, which can be classified into two categories: those with curly leaves, which are eaten fresh between autumn and spring, and those with smooth leaves, which are usually purchased frozen throughout the year.

In general, the young leaves of the warmer season are can eat raw but those with smooth and large leaves, from winter, are usually tough and must be cooked.

To cook spinach it is important use them very fresh. First, they are washed well by immersing them briefly in cold water to remove traces of soil.

It is recommended to do it without detaching them from the root, since this way they are easier to handle, and then the damaged or yellowed leaves and the very large stems are removed.

If they are going to be eaten raw, they are dried, or they are blanched and drained well.

to boil them about 8 minutes are enough. They are then placed in a colander, doused briefly with cold water to stop cooking, and squished well by hand to remove the water.

To preserve its green color it is important to use abundant water with a handful of salt and submerge them when they reach full boiling.

The cooking water should not be consumed, as it contains too many oxalates.

can be sauté in olive oil, or prepare it in a covered casserole in its own water, since when cooked they lose a large amount of liquid.

Frozen spinach is cooked without thawing by boiling or stewing in a casserole dish.

The volume of fresh spinach is reduced by about three quarters when cooked. For a first course you need about 600 grams per serving; half is enough for garnish.

Keep in mind that, once cooked, the spinach must be consumed within 24 hours, because after a certain time harmful substances can be generated.