Spinaches (Spinacia oleracea), belong to the Chenopodiacee family, are rich in vitamin A, and are useful for gut health, muscles, heart and eyes. Let's find out better.
> 1. Properties and benefits of spinach
> 2. Calories and nutritional values of spinach
> 3. Allies of
> 4. Curiosities about spinach
> 5. A recipe up your sleeve
Properties and benefits of spinach
Spinach contains iron, but the belief that it brings a high amount of it to the body is wrong. To facilitate the absorption of this mineral it is advisable to consume spinach seasoned with lemon; the vitamin C contained in the citrus fruit helps, in fact, to absorb the iron.
Spinach is rich in Vitamin A and folic acid. They are also rich in nitrate, a substance subject to recent research as it appears to aid ad increase the strength of muscles.
They also contain lutein, useful for the health of the retina and therefore of the eyes. They are effective in case of constipation.
Calories and nutritional values of spinach
100 g of spinach contains 31 kcal / 129 kj.
Furthermore, for every 100 g of this product, we have:
- Water 90,10 g
- G carbohydrates 2,9
- Sugars 0,4 g
- 3,4 g protein
- 0,7 g fat
- Cholesterol 0 g
- Fiber 1,9 g
- Sodium 100 mg
- Potassium 530 mg
- Iron 2,90 mg
- Calcium 78mg
- Phosphorus 62 mg
- Magnesium 60 mg
- Zinc 1,43 mg
- Copper 0,16 mg
- Selenium 1µg
- Vitamin B1 0,07 mg
- Vitamin B2 0,37 mg
- Vitamin B3 0,4 mg
- Vitamin A 485 µg
- Vitamin C 54 mg
Spinach, allies of
Intestine, muscles, eyes, heart.
Spinach among the foods rich in iron: discover the others!
Curiosity about spinach
- By eating spinach you become strong like Arm wrestling, they told us when we were children. To the well-known cartoon and comic book character, it was enough to open a box and throw it down to acquire superhuman strength. Popeye, which made the fortune of spinach growers, was born from the pencil of the American cartoonist Elzie Crisler Segar, in 1919.
- The name "spinach" derives from the Persian aspanahk, which means "crossed with the thorn".
- The period of collection of the spinach it runs from November to March, but there are also summer spinach that can be obtained in late spring and for most of the summer.
A recipe with spinach
Once boiled, spinach loses about half of its nutritional properties. When they are very fresh, they are also excellent raw; we therefore recommend using them in the preparation of rich salads.
For example, you can combine them with Parmesan and walnuts and dress with extra virgin olive oil and a pinch of salt, or you can make a salad of salad and oranges, always raw, in this way, the vitamin C of citrus fruits will help to absorb the iron contained in spinach; spinach and citrus salad can be seasoned with salt, olive oil and black pepper.
Spinach among the natural iron food supplements
Other articles on spinach:
> Spinach among the winter vegetables
> Spinach, iron and vitamin K.
> Spinach among the foods against brain aging
> 3 diet and quick recipes with spinach