Because of its high level of vitamins and minerals, spinach is a top superfood. This allows it to prevent diseases and offers many other nutritional benefits. In this guide, the weight loss doctor in Houston will discuss the health benefits of a spinach leaf and why you should add this leafy green to your grocery list.
1. High in Nutrients
The nutrients in leafy green vegetables, particularly spinach, are more than in any other vegetable. Only 41 calories are contained in a cup of cooked spinach. It also contains high amounts of vitamins K, A, and C. It also contains high levels of daily vitamins and minerals.
- Manganese (84 percent)
- Folate (65.7%)
- Magnesium (35.1%)
- Iron (35.7 percent)
- Copper (34.4 percent)
- Vitamin B2 (32.3 percent)
- Vitamin B6 (25.8 percent)
- Vitamin E (24.9 percent)
- Calcium (24.4 percent).
- Potassium (23.9 percent)
- Vitamin C (23.5 percent)
2. Preventing Disease
Spinach’s calcium can strengthen bones and protect against injury. Vitamins A and C, fiber, and other nutrients help fight colon and breast cancers. Spinach can also lower blood levels of harmful protein and protect you from high blood pressure and other heart diseases. Lutein, a special nutrient found in spinach, helps prevent macular degeneration and protect against cataracts. This is the leading cause of blindness among seniors.
3. Great for Skin
Like other leafy green vegetables like spinach, spinach is rich in potent antioxidants. These are vital for healthy skin tone and normal cell development. Another benefit of spinach for the skin is the increase in collagen production. This helps to smoothen the skin and reduce the appearance of fine lines and wrinkles. Vitamin A in spinach can help retain moisture and fight dryness, psoriasis, and acne.
4. One Cup per Day Keeps the Doc Away
There are many benefits to eating spinach daily. It’s good to rotate your vegetables and eat a variety of kale. However, spinach can be consumed every day to combat age-related problems. Baby spinach has the same health benefits as regular spinach. If you like smaller spinach leaves, you can opt for the smaller leaves. Aim to consume at least one cup of fresh spinach and half a cup of cooked spinach daily for maximum nutritional benefits. Research has shown that a single cup of spinach per day can help you lose weight, improve digestion, prevent constipation, increase blood sugar, and curb your appetite. A cup of spinach a day can strengthen your mucous membranes, your respiratory system, and your urinary tract, which can help you fight infections.
Arugula vs. Spinach
Both spinach and arugula are great additions to salads. Both have big, bold flavors, but arugula, also known as rocket in other countries, has a more peppery flavor. The health benefits of arugula and spinach are very similar. However, spinach has more vitamins A, C, and K, potassium, and magnesium than spinach. Although arugula is not as good as spinach when cooked, it can be added to scrambled eggs or omelets.
How to select and store Spinach Leaves
Fresher spinach is better because it loses its nutritional value within days. It is possible to buy it at your local farmer’s markets. Bagged spinach with high moisture should be avoided. Choose dark green leaves for loose spinach. Avoid yellow or brown leaves.
Keep the spinach in its original container or bag in the fridge. Bunch the spinach in a plastic bag. The spinach should not be washed before being stored. You should not buy more spinach than you can eat in three to five days. You can make the spinach taste bitter if you wait too long to enjoy it.
How to prepare spinach
The variety of choices available will make this superfood accessible to all levels of expertise. Raw spinach is the best way to consume it, especially baby spinach. Fill a large bowl or pot with cool water before you start to eat the spinach. Place a handful of spinach in the boiling water. Let it sit for a few seconds. To drain excess water, remove the spinach from the water. Spinach tends to retain soil and sand, so it is essential to wash it well.
Boiling spinach is the best way to cook it due to its acidity. Boiling spinach leaves for at least 1 minute in large, covered pots of boiling water will allow the acids to leech into the water. This gives the spinach a sweeter flavor and reduces the oxalic acid level by up to 50%. If you intend to use the boiled spinach in a recipe such as a chicken Florentine, or vegetable lasagna, squeeze out any excess liquid.
You can also chop spinach and add it to soups, chilis, spaghetti sauces, pasta, and casseroles. Because they contain an astonishing amount of amino acids, spinach smoothies and spinach juice have similar benefits to raw spinach. Blend a few leaves into a blender to make smoothies or juice.