Spinach is an annual plant, cultivated as a vegetable for its edible, large, dark green leaves. She is originally from Persia.
But it was not until the twentieth century with the famous Popeye cartoon that its consumption became popular. Spinach leaves can be eaten raw or cooked, and are sold fresh or frozen.
Spinach is known to be a digestive aid vegetable, which is why it is known as «the broom of the stomach».
The slimming vegetable
Spinach is one of the lightest vegetables, in terms of weight of course, but especially in terms of calories. Therefore, it is one of the lowest calorie vegetables with 28.7 calories per 100 grams.
This low caloric intake is due to the fact that spinach is naturally low in carbohydrates (0.8%) and lipids (0.5%) and is very rich in water (91.6%).
A very interesting source of fiber
Spinach also contains a large amount of fiber, which stimulates intestinal function: thus, it prevents constipation.
With 2.37% fiber, it ranks among the vegetables richest in fiber.
However, in terms of serving size, since spinach is very light, an average serving of raw spinach leaves (about 30 g) contributes very little to the daily fiber needs. For a better supply of fiber, choose cooked spinach which will be cooked in a larger portion (200 grams of spinach on average, or 5.4 g of fiber = about a quarter of the daily recommended fiber intake).
Rich in antioxidants
The benefits of spinach lie mainly in the fact that this vegetable is one of the richest foods in antioxidants (vitamin A in the form of beta-carotene, vitamin C or even vitamin E) that help our body fight against excess free radicals.
good against cancer
Its high content of carotene (4 mg / 100 g), one of the highest among vegetables, since 100 g of spinach provides the full recommended daily intake, and its richness in vitamin C, with vitamin E, associated with a The relatively high selenium content for this type of vegetable makes it, along with cabbage, one of the vegetables believed to be most involved in cancer prevention.
It is an interesting source of vitamin B9
Spinach is rich in vitamin B9, a vitamin that is involved in the formation of red blood cells, the functioning of the nervous system and the immune system.
The latter is particularly important during periods of intense metabolic activity such as childhood or adolescence.
Vitamin B9 is also essential for pregnant women where a deficiency may be responsible for miscarriage or birth defects in the child.
Good for eye health
Spinach is rich in beta-carotene (1,610 ug/100 g), a provitamin A involved in many bodily functions, including vision.
Therefore, the consumption of spinach would have a beneficial effect on the health of the eyes.
It would reduce the risk of macular degeneration, retinitis or cataracts and improve night vision thanks to the carotenoids contained in the plant.
An iron source?
Long considered the main source of iron (with 3.61 mg / 100 gr it is almost as much as red meat), we now know that the body absorbs iron from spinach very poorly.
In fact, the presence of oxalic acid prevents good assimilation.
Taking this loss into account, it would take 2kg of spinach to equal the amount of iron provided by a 100g beef steak. However, iron absorption can be increased if spinach is consumed in combination with meat.
Cooked or raw?
Spinach is a great option, whether eaten raw or cooked. Keep in mind that there are different varieties of this vegetable throughout the year, allowing you to enjoy the joys of its benefits in summer and winter.
conservation tips
Spinach is eaten fresh, very fresh. To prolong its freshness, you can store the spinach in the refrigerator wrapped in absorbent paper tightly enough to remove the air, then place it in a well-closed container, so that it does not come into contact with the air.
preparation tips
Spinach can be eaten fresh, cooked, or fried. Before cooking, pass them quickly under running water. Avoid at all costs letting them soak with the risk that the sprouts lose their nutritional value and freshness.
They go very well in terms of flavor with animal protein sources (meat, eggs, etc.). In addition, this marriage has the advantage of increasing the absorption of iron in the body.