Description: Leaves of spinach ( “Spinacia
Description: Leaves of spinach ( “Spinacia olerácea ‘L), herbaceous plant of the family of Quenopodiáceas.
Nowadays, as clinical research laboratory have confirmed that Popeye, the famous marine cartoons, was right to eat spinach for many physical strength. In addition, new applications have been discovered this excellent dietary vegetables, as its protective action on the retina and vision.
Properties and indications:
cadiz Spina is arguably the most nutritious of all vegetables are known, even though it is only 22 calories per 100 g. Its protein content is quite high for a vegetable (2.86%), but hardly contain carbohydrates (0.8%) and fat (0.35%).
The power of nutritious spinach is its rich vitamin and mineral, and 100 grams of spinach provide:
two thirds (672 ug ER) of the daily requirement of vitamin A (1,000 ug L), almost all (194 ug) FO-acid or folate acid needed daily (200 ug)
Half of vitamin C (28.1 mg) that we need each day (60 mg), almost a quarter (79 mg) of magnesium we need each day (350 mg), over a quarter (2.71 mg ) of the daily needs of iron (10 mg). These are their most important applications:
Diseases of the retina: A very thorough investigation conducted at the Massachusetts Eye and Ear Infirmary and at Harvard University (USA), 4 has shown that people from 55 to 80 years of age who consume a spinach usual, have a much lower risk of suffering from visual loss due to macular degeneration. Therefore recommend the consumption of spinach all who wish to retain their visual acuity, especially over the 50 years.
Anemia: Spinach contains 2.71 mg hierro/100 g, which exceeds the proportion of meat. Although iron is absorbed from plants with greater difficulty than the animal, the presence of vitamin C from both itself and other food espinaca5 favors assimilation significantly this mineral.
The juice of fresh spinach is an effective way to take in case of anemia.
Preparation and use
Raw: When spinach is tender, you can eat salad.
Frozen: They lose a small amount of vitamin C, but have the advantage of being available all year.
Kitchen: The ideal way is to steam, and therefore retain most of their vitamins and minerals.
Fresh Juice: half a glass a day before lunch or dinner, take a sip, it’s recommended dose.
Increased cholesterol has been shown in experimental animals, the spinach proteins inhibit the absorption of cholesterol and bile acids. Its consumption helps reduce blood cholesterol.
Pregnancy: For the rich in folic acid or folate (194 g ug/100) that prevents certain brain malformations in the fetus, as well as anti-power, spinach is an ideal vegetable for pregnant women.
Sports and growth for its vitamin and mineral wealth, spinach greens are a highly recommended for all athletes and adolescents in the growth phase.
Spinach is rich in lutein and zeaxanthin, two carotenoids that prevent the loss of eyesight due to macular degeneration, the most sensitive point of the retina. This disorder is the most important cause of blindness in the elderly. Spinach is more effective even than the carrot in the prevention of senile degeneration of the macula of the retina
Tags: fresh spinach, Spinach