Those who watch their diet know what should be present in it required amount greenery Most people are familiar with only a few species. If necessary, the only things that come to mind to list are parsley, dill and leeks.
Spinach is a plant with a rich composition useful elements, which is constantly available on the shelves of grocery stores and markets.
What is spinach?
By spinach we usually mean a plant that is classified as an annual plant. It is characterized by special nutritional value and beneficial properties. It gained the greatest popularity among the French: most of their dishes contain spinach leaves.
Appearance of the plant
If someone doesn't know what spinach looks like, they can easily mistake it for sorrel. Its leaves have green color, in summer a stem with flowers appears.
Product benefits
The properties of spinach are already long time delight consumers. The fact is that it contains minerals and vitamins that a person needs to maintain health throughout his life.
In addition, regular use has a beneficial effect on work nervous system. By eating spinach, you don't have to worry about the possible risks of fatigue, stress or insomnia.
What spinach is should also be known to those people who are predisposed to blindness.
A huge amount of iron makes the product an integral part of the diet for blood diseases. This property is due to its high prevalence in dishes for pregnant women.
Each of the vitamins that are part of spinach has benefits for the body:
- Bone strength will increase thanks to vitamin K.
- Thanks to vitamin A, vision will improve and the aging process of the skin will slow down.
- Vitamin E, which is also included in the composition, is necessary to maintain beauty, since it is an essential component of the cell regeneration process.
- Spinach also contains B vitamins, which are necessary for muscle regeneration.
- People suffering from a disease called diabetes mellitus also benefit from spinach. Vitamin H will help normalize sugar levels.
Spinach is rich in chlorophyll, which is an indispensable tool in the prevention of heart attacks and cancer diseases.
How to choose the right product?
When buying spinach, you first need to pay attention to appearance product and its storage conditions. U fresh plant the leaves have a bright green color, they are elastic to the touch and crack slightly when pressed.
If the spinach looks limp, the ends of the leaves are dry, or there are dark spots on the stems, this product is not suitable for consumption.
How to eat spinach?
There are many recipes for dishes with the addition of of this product. The most common are salad, casserole, soup, pie and omelet. All of them are very useful, but the amount of vitamins and minerals in them is different, since depending on the type of processing, spinach may lose some of its beneficial features.
The plant has the most beneficial properties in its raw form. Therefore, the most the best option spinach dishes are salad.
Another way to preserve as many vitamins and minerals from the plant as possible is through smoothies. This drink is quite easy to prepare and can not only enrich the body with useful substances, but also delight you with a pleasant taste.
Exist various options spinach smoothie ingredients:
- Banana, spinach, orange juice.
- Cucumber, celery, apple juice, spinach, lemon juice.
- Blueberries, spinach, orange.
- Pear, melon, water and spinach.
Spinach dishes such as puree and cutlets are very popular.
Storage conditions
When making a purchase, you must remember that this product has a shorter shelf life than other types of greens. It can be stored for no longer than two to three days. It is best to buy spinach in quantities for one cooking. When storing, it is necessary to keep the stems in water. The most acceptable option is to keep the spinach in the refrigerator, in a cup of water.
If you need to prepare greens for a longer period of time, for example for the winter, then the best place for storage - freezer. Spinach must be washed and dried before freezing.
If you dry the leaves of the plant, you can also eat them later. It was noted that the level of iron in the dry product is higher.
It is strictly forbidden to store the product at temperatures exceeding 2 degrees Celsius, since under such conditions it synthesizes substances that are toxic to the human body.
Calorie content
For those who want to lose weight, it is important to know what spinach is, as it is included in the list of low-calorie foods. Potassium, which this product abounds in, helps remove excess fluid from the body, thereby reducing the amount of edema and preventing the occurrence of cellulite.
Spinach for constipation
This product is an excellent remedy to combat hard stools. It acts as a mild laxative and after a short period of time helps to establish bowel movements. For better effect It is necessary to consume spinach in the form of freshly squeezed juice.
Spinach in cosmetology
Cosmetologists also know what spinach is, since its beneficial properties have found their application in their field of activity.
All its properties useful for cosmetology can be divided into three groups:
- whitening effect;
- anti-aging properties;
- ability to moisturize and increase elasticity.
There are ready-made masks and creams that contain this product.
ethnoscience
Spinach is widely distributed in folk medicine thanks to its anti-inflammatory effects:
- It is used as a diuretic and mild laxative.
- Not only leaves, but also roots and seeds have found their use.
- For the treatment of hypertensive crises, a decoction of of this plant. This decoction can also be used together with other drugs during recovery from tuberculosis.
Who is spinach contraindicated for?
Despite all the benefits of the product and the fact that it is not an allergen, there is a group of people who should know what spinach looks like and avoid eating it. First of all, these are those people who have problems with gallbladder or kidney disease. It is better to avoid spinach for those who have poor blood clotting. Eating spinach is not permissible while taking anticoagulants.
Spinach, due to its beneficial properties, has become an integral part of many dishes. It would be rational to eat this product several times a week. In this case, it is worth taking care of the storage conditions and choosing the right cooking method.
Spinach – annual green vegetable. It is not as popular in Russia as in the West, where it is cultivated and consumed everywhere. However, the numerous beneficial properties of spinach make it one of the best vegetables that grow in our climate. The rosette of leaves is eaten before it produces a stem. Spinach has no pronounced taste qualities, like other vegetables familiar to us. It is not stored for long and quickly loses its value: almost half in a week. Frozen spinach retains its quality for several months.
Composition of spinach
Spinach is the richest vegetable per unit weight in its composition. It contains a lot of mineral salts, vitamins C, P, K, group B, carotene, folic acid, trace elements and antioxidants. Spinach contains a lot of calcium, but the body can only absorb about 5% due to its high oxalic acid content. Small amounts contain carbohydrates and fats, but Spinach contains almost twice as much protein as other vegetables. Vitamins A and C in it are more resistant to heat treatment compared to other vegetables.
The benefits of spinach
The benefits of spinach are not so widely known. Spinach provides the body with essential nutrients nutrients And Easier to digest than other green vegetables. It helps eliminate toxins and waste, improve immunity and metabolism, normalize carbohydrate metabolism and work gastrointestinal tract, strengthens gums and teeth, reduces the risk of tumor development. Iron, contained in large quantities, is involved in the synthesis of hemoglobin and increases its level, and iodine is necessary for the proper functioning of the thyroid gland. Low calorie content (21 kcal per 100 g) and high – useful substances make spinach perfect dietary product. Since spinach has a neutral taste, it can be added to a large number of dishes, making the sometimes boring diet menu more varied.
By beta-carotene content(provitamin A) spinach is second only to carrots. This circumstance, as well as the substance lutein, have a beneficial effect on the visual apparatus and delay the appearance of age-related changes in the eyes. Due to the high content of nutrients and good digestibility, Spinach is very good for weight loss, for pregnant women and children. Spinach is included in the diet for many diseases, including diabetes mellitus and radiation sickness.
How to cook spinach?
Not everyone knows how to cook spinach, since it has not gained popularity in Russia. Fresh spinach will be most beneficial, but you can't eat too much of it. Both on its own and in salads and side dishes, it goes well with many dishes, especially, like other green and non-starchy vegetables, with protein. For cooking wonderful side dish Simply boil the spinach in salted water. Pairs well with cheeses. Cooked spinach is easier to eat. It can be boiled, stewed, fried and steamed. Cook and simmer for 3-5-7 minutes. Since spinach contains a lot of water, it is not added when stewing. You can cook it very little, just until the leaves wither, and in this form add it to pies, casseroles, and omelettes. If the dish is stewed in a slow cooker, spinach is added at the very end. The green vegetable should not be fried for long. When frying, the amount of oxalic acid decreases, as a result of which the iron contained in spinach is better absorbed. But during heat treatment, vitamins, primarily B vitamins, begin to be destroyed.
Spinach juice is very beneficial. It can be drunk either alone or mixed with other vegetable juices.
Spinach harm
Spinach (as well as sorrel and rhubarb) contains a lot of purines and oxalic acid, the salts of which - oxalates - are not excreted from the body. There is less of it in young leaves, which should be taken.
Historical reference
The homeland of spinach is the Middle East. It is believed that this vegetable began to be grown in Persia before our era. In the Middle Ages, it appeared in Spain from the Arabs, with whom it was very popular, and spread throughout Europe. Catherine de Medici, having become Queen of France in the mid-16th century, introduced the fashion for spinach. In Russia it began to be used from mid-18th century century at court and it did not become widespread until the middle of the next century. IN Soviet time We ate quite a bit of spinach. Since the 30s of the twentieth century, a spinach boom began in America due to its supposedly very high iron content. However, this turned out not to be the case; there is simply more iron than in other vegetables, but not by an order of magnitude.
Having a neutral taste, spinach goes well with big amount products, saturating the body with valuable microelements and vitamins. Scientists have proven that regular consumption of this leafy vegetable helps strengthen the immune system, regulates metabolism, and improves blood count.
Composition of spinach
The beneficial properties of spinach are due to the organic substances it contains. The leaves of the vegetable are rich in:
- beta-carotene;
- vitamins of group B (riboflavin, thiamine, pyridoxine), C, PP, H, K, E;
- fiber;
- glycine;
- starch;
- leucine;
- lutein;
- protein;
- phenylalanine;
- choline
The leafy vegetable also has a rich mineral composition: calcium, iron, selenium, copper, manganese. The nutritional value fresh spinach low - about 23 kcal. The ratio of nutrients in 100 grams of product is as follows:
| Substance | Percentage, per 100 g |
| carbohydrates | |
| alimentary fiber | |
| organic acids | |
| unsaturated acids | |
| saturated fatty acids | |
| mono- and disaccharides |
The benefits of spinach for the body
It is known that the leafy vegetable has a lot of healing properties - it:
- strengthens the immune system;
- has anti-inflammatory, diuretic properties;
- reduces blood sugar levels;
- reduces arterial pressure;
- fights constipation;
- helps avoid anemia;
- strengthens the walls of blood vessels;
- due to its antioxidant properties, it prevents premature skin aging;
- supports balanced functioning of the pancreas and salivary glands;
- has a calming effect on the nervous system;
- reduces the risk of retinal detachment and the development of osteoporosis.
For men
The beneficial properties of the leafy vegetable were fully appreciated by athletes.
Due to its high amino acid content, spinach promotes muscle growth and enhances protein synthesis in the body.
.The benefits of the plant do not end there:
- Omega-3 fatty acids have a beneficial effect on potency, increase libido, and blood flow to the male genital organ.
- Zinc normalizes testosterone production and affects sperm quality.
- Vitamin E in spinach takes part in the regulation of the prostate gland, rejuvenates male body.
- Lutein - prevents the risk of formation of atherosclerotic plaques on the walls of blood vessels, reduces the risk of stroke and heart attack.
For women
The benefits of spinach for women are as great as for men:
- Spinach will help you lose extra pounds, normalize your metabolism and improve digestion.
- Regular consumption of leafy vegetables improves skin condition, prevents the appearance of wrinkles, and strengthens nails and hair.
- The high content of folic acid helps cope with the threat of miscarriage and promotes the proper development of the fetus.
- During pregnancy, salads with spinach reduce symptoms of toxicosis and help replenish calcium deficiency.
- The vegetable is also useful during breastfeeding. He restores hormonal background, helps cope with postpartum depression.
For children
It is useful to give spinach to children older than six months in the form of vegetable or meat purees. Leafy vegetable:
- relieves infants from constipation;
- help replenish iron and calcium deficiency;
- strengthens bone tissue;
- increases hemoglobin levels and improves cellular respiration;
- increases visual acuity;
- improves performance digestive tract;
- helps prevent infectious diseases.
How to eat spinach
Fresh leaves spinach is actively used in cooking. It is used to prepare: green soups, fresh salads, omelette, used for filling meat and pies. The beneficial properties of the plant have found application in such areas as:
- Medicine. Medicinal decoctions, infusions, and compresses are prepared from spinach.
- Dietetics. Due to the low calorie content and large quantity dietary fiber the plant satisfies hunger, normalizes metabolism, improves the functioning of the gastrointestinal tract.
- Cosmetology. The leafy vegetable improves skin condition and is used to make masks.
For treatment
Doctors agree that the plant is strictly contraindicated for gout, stomach ulcers, urolithiasis, if you are allergic to ascorbic acid. Extracts dried leaves Spinach is included in numerous biological food additives and vitamin complexes.
Alternative medicine suggests using the plant for:
- Treatment of hemorrhoids. Pass 100 grams of spinach leaves through a meat grinder and extract the juice from the pulp. Mix the liquid in equal proportions with almond oil. Take 1 tsp. 2 times/day. The course of therapy is 3 weeks.
- For burns or abscesses. Pour a bunch of spinach into 50 ml vegetable oil. Boil over low heat until done. Use the resulting mixture for compresses 2-3 times a day.
- For convulsions. Simmer a bunch of spinach leaves in a water bath. Grind, mix with 2 tbsp. l. olive oil. Take the finished product 1 tbsp. l. 2 times/day. Duration of treatment – 1 month.
For weight loss
Due to its low calorie content and a wide range of beneficial properties, the leafy vegetable is indispensable for weight loss. Reviews from women claim that on a spinach diet you can lose up to 5 extra pounds. Sample menu for the day:
- Breakfast: vegetable salad with carrots and spinach leaves, seasoned corn oil(200 grams), green tea.
- Dinner: Brown rice With stuffed with spinach chicken breast(200 g), tea;
- Afternoon snack: green cream soup, two loaves of bread.
- Dinner: light salad with seafood (200 g), 1 apple, kefir.
In cosmetology
You can prepare skin care masks based on the leafy vegetable. The following recipes are popular:
- Pour 100 g of spinach leaves into 100 ml of milk and boil until it turns into a paste. Ready mixture Place on gauze and apply to face. Keep the mask on for 20 minutes, then rinse your skin warm water, apply nourishing cream. Repeat the procedures 2 times a week.
- Grind 50 g of leaves, mix with 1 tbsp. l. olive oil and 1 tbsp. l. lemon juice. Apply the mixture to your face and leave for 20 minutes. Rinse off any residue with cool water. The mask perfectly removes freckles, age spots, and whitens, but it can only be used once a week.
Among all plants, spinach is one of those that does not need any special introduction. This is one of prominent representatives of the Marev family. Surely in childhood, many of us saw a cartoon about Popeye the sailor, who became incredibly strong after eating a can of spinach. This plant was first discovered in the Middle East.
Spinach is different various forms leaves, which can vary from triangular-drop-shaped to oblong-ovoid. Also, depending on the variety, the surface can be variable, which can be smooth or wrinkled. The color of spinach is also varied: there are plant species that can have a wide color palette, ranging from pale green to dark green.
How to select and store?
To be sure of the quality of the spinach, it must be fresh. This can be determined by the elasticity of the leaves, the presence of their bright green color, as well as the characteristic crunch they produce when pressed. If during the inspection you find spots, darkening, dry ends or darkened stems, then this means that you have a damaged plant. Also, do not take risks and purchase spinach that has soft leaves or has already withered.
Since spinach does not stay fresh for long, it is not recommended to purchase it at long term. Having brought home, the leaves of the plant should be placed in a container of water in the refrigerator, where they can be kept for no more than 2 days. You can also use another method to prolong the freshness of spinach - for this purpose the plant wrapped in plastic bag . Do not wash spinach before storing it. Then every day it will lose more and more beneficial properties. If necessary, spinach can be frozen, which allows you to increase its shelf life up to 2 months.
Health benefits of raw spinach
Many consumers value spinach because it contains many different vitamins and minerals that people need. human body throughout his life. People whose menu constantly includes this plant note an improvement in the functioning of the nervous system. They also last a long time get rid of insomnia, fatigue and stress. Feel relief when regular use Spinach can be consumed by people suffering from hypertension, anemia and diabetes.
This plant is very rich in protein, which helps avoid the development of blindness and has a positive effect on the functioning of the body. It also contains iron, which is especially needed by people with blood problems and anemia. This element allows you to restore the process of hematopoiesis and improves blood quality.
The benefits of spinach
Photos of this plant are not capable of arousing high interest in it for most people. After all, few people know what positive properties spinach has. Moreover, the latter are associated with vitamins present in its composition:
- Vitamin K. It helps make bone tissue stronger.
- Vitamin A. Positively affects eye function, and also serves as a material for the production of collagen, which is required by the skin. Another positive property is its ability to slow down the aging process.
- Vitamin C. Necessary for maintaining high level immunity of the body, has a positive effect on brain function, and the vitamin is also needed for the proper implementation of many processes in the body.
- Vitamin E. Among experts, it is known as the beauty vitamin, which is not surprising, since it is necessary for tissue repair and provides necessary nutrition to cells.
- B vitamins. Without it, the process of restoring muscle tissue is impossible, so it must be present in the body of people leading an active lifestyle. In addition, it has a positive effect on the functioning of the nervous system, reproductive function and heart.
- Vitamin H. It is necessary to maintain optimal blood sugar levels, so it must be present in the body of diabetics.
Among other beneficial elements, spinach also contains chlorophyll, which is necessary to prevent the development of cancer and heart attack. The plant is also rich in copper, the benefit of which is to increase immunity, as well as the body’s resistance to ultraviolet rays.
Spinach will be appreciated by people who pay special attention to their figure, because it is one from popular low calorie foods . Spinach contains potassium, which, in addition to improving work of cardio-vascular system removes excess fluid from the body, and this ensures the prevention of edema and cellulite. It also contains lutein, the benefit of which is to slow down the aging process. Spinach must be present on the menu of people who have undergone surgery or a serious illness.
Harm of spinach and contraindications
People who know what spinach looks like should be careful. Although this plant has many beneficial properties, however it may not be safe for everyone.
Particular attention should be paid to storing dishes prepared from this plant. You can keep them in the refrigerator no more than a day. Subsequently, they form nitrous acid salts, which can lead to certain health problems. In some cases, if you try such a dish, a person may become poisoned.
Use in cosmetology
Spinach is known not only as a product with healing properties, but can be used for cosmetic purposes. It has a particularly pronounced rejuvenating effect. This plant has a tonic, moisturizing effect and can make the skin more elastic, smooth and clean. Often this culture is used as one of the components for preparing lotions, tonics and face masks.
Other features worth noting are the whitening effect. Meet on personal experience You can use this property by preparing the following mask: it will require one tablespoon of spinach, the same amount of sorrel and kefir. All ingredients are mixed in a blender until homogeneous mass. Next, cover your face and neck with it and leave for 20 minutes. After the specified time, the mask is washed off with milk.
Treatment
Spinach is also known as one of the remedies used in folk medicine. The plant stands out for its anti-inflammatory effect. It also has a laxative and diuretic effect. Healing properties possess both leaves, seeds and roots. Cooked infusions and decoctions from these raw materials help eliminate problems of the blood, lungs and gastrointestinal tract. Spinach is often prescribed to people suffering from hypertension, hemorrhoids, constipation and other problems.
The presence of mineral salts in spinach allows you to prepare a fairly effective decoction from it. With its regular use, you can prevent and even cure such serious diseases as tuberculosis, oncological diseases, it is also useful for low immunity. Spinach paste can provide relief from cramps.
Use in cooking
It is no coincidence that this plant bears the title of “king of greens”, because it can be found in recipes different cuisines peace. It can be consumed both raw and processed. Therefore, it gives boiled, stewed and baked dishes unusual taste. Spinach can also be used as additives in salads, first courses and side dishes. It is often used to prepare sauces, seasonings and as an addition to meat dishes. There are many spinach lovers who use it as a filling for baked goods.
Bacon, tomatoes, cheese and nuts become even more pleasant taste, if served with spinach. The juice of this plant is also used and is used as a substitute for many chemical dyes when preparing ice cream, creams, dough, etc.
If you have had the opportunity to purchase spinach at the market, then you will probably find them useful. the following tips for using it:
- To cut spinach, you need to take its leaves, fold them in half, and then cut off the roots. But you shouldn't throw them away, because they can be added to the broth.
- Spinach needs to be washed a little differently than most foods. To do this you will have to dial suitable container water. First you just need to rinse the leaves, which will help clean them of sand. Next, they are placed in a colander and the water is allowed to drain.
- If you want to cut the plant into narrow strips, then you need to take 5 leaves, roll them into a tube, and then you can easily cut them crosswise.
- If you need to cook spinach, you will need deep capacity With a small amount water, which is placed on the fire and brought to a boil. Next, leaves are placed in a thin layer. Leave the leaves to simmer for 2 minutes. Then open the lid, stir the spinach and leave for another minute. Then the leaves need to be pulled out and placed in a colander to remove all the liquid from it. Next, add one teaspoon of vegetable oil, 0.5 teaspoon of salt and 1/4 teaspoon of black pepper.
Spinach is one of the cold-resistant crops. The minimum requirement for seed germination is temperature 3-4 degrees. And although the plant’s homeland is southern country, however, its sunrises do not die even with frosts down to - 5 degrees Celsius. In the fall, you can safely plant fully formed rosettes. Thanks to the snow cover, they will easily survive the winter.
Many people grow spinach for the first harvest before planting heat-loving crops, as well as after harvesting green ones. Also, for many it simply serves as a sealant. Moreover, in this capacity it can be used in every garden, since it goes well with any plants.
It grows best on fertile soils rich in organic matter. It is very important that they retain moisture well. Throughout the growing season, plants need constant loosening. You can get a good harvest of this crop only if you provide them with water. In this regard, caring for spinach is not difficult, since it can be watered two to three times a week, spending 3 liters of water per linear meter of row. If you maintain optimal soil moisture, this will help prevent plantings from stemming.
Conclusion
Spinach is one of the popular crops that is known to many people. This plant is valued not only because of its beneficial properties, but also due to its healing effects, so it is often used in medicine. Therefore, it is not surprising that many people try to plant this crop on their plot. Moreover, in this regard, it will live up to expectations, since it does not create problems in care. After planting, spinach can withstand light frosts, so even before the first wave of harvest, you can get juicy spinach stems.
Healthy product spinach
Spinach is a vitamin component of many salads and main courses. It is believed that the beneficial properties of spinach have been known to mankind for a very long time - since the 16th century. The homeland of spinach is Persia, where it was actively used in cooking and as an ingredient for cooking medicines. The Arabs considered the vegetable a delicacy and consumed it only on holidays.
It came to Europe thanks to the crusaders, who brought it there back in the Middle Ages. The green leaves of spinach were to the taste of the Spanish monks, who began to grow them on monastery grounds.
But in Russia, spinach was not considered an edible plant for a long time and was used exclusively for cooking. healing potions. Only in the 19th century did the green vegetable firmly take its place in cooking. Salads have been and continue to be prepared from it, added to soups and side dishes, stewed or used to make sauces and pie fillings.
The miracle vegetable goes well with almost all products - it can often be found in dough or omelette, and Italians cook lasagna with it. No cuisine in the world has ignored spinach. Spinach is sold both fresh and in the form of frozen tiles.
Chemical composition
It would seem that spinach has neither a special aroma nor any distinct taste. So what is the secret of its popularity? The main beneficial properties of spinach, the most “fashionable” ingredient in many dishes, are its high content of nutrients. These are 14 essential vitamins - A, B, C, P, PP, vitamin D2, necessary for the prevention of rickets, calcium, magnesium, iron, folic acid. Spinach is rich in protein - in its content it is second only to peas and beans. This vegetable can also be called a real “champion” in terms of iodine content.
Spinach calories
However, the product contains only 17 calories per 100 g and is classified as a “light” food. I must say that the beneficial properties of spinach are well known today to everyone who dreams of slim figure. There are even special diets based on this vegetable that help you effectively and quickly say goodbye to extra pounds.
Beneficial properties of spinach
Spinach is especially useful for people suffering from anemia and those who have weakened health and immunity. The benefits of spinach are invaluable for healthy people, especially for young children and actively growing teenagers. People who eat this vegetable noticeably increase hemoglobin, increase the number of red blood cells, replenish the supply of vitamins and minerals, immunity increases and the incidence of acute respiratory infections and influenza decreases.
In addition, the benefits of spinach for diseases of the nervous system are noted; it is recommended to add it to food also for hypertension, tuberculosis, fatigue, diabetes, rickets, retinal detachment and growth disorders in children.
The product perfectly stimulates the functioning of the intestines and pancreas, has a mild laxative effect, promotes rejuvenation of the body and reduces the risk of cancer. It is also recommended as effective remedy, improving and restoring men's health.
Contraindications
But it should be borne in mind that for all its excellent qualities, spinach is not useful for everyone. Perhaps the main disadvantage of the vegetable can be called high content oxalic acid. Therefore, it is considered harmful for people suffering from kidney and urinary tract diseases. Spinach is not very useful if you have rheumatism or gout.
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