Spinach – a recipe for health

Spinach- nutritional values

Spinach is an excellent source of many vitamins and minerals, including:

• Vitamin A – Spinach is rich in carotenoids; the body converts it into vitamin A. Its main function is to keep the eyesight functioning properly.
• Vitamin C – is a powerful antioxidant that supports skin health and immune function.
• Vitamin K1 – is essential for blood clotting. It is worth noting that one spinach leaf contains more than half of the daily requirement.
• Folic acid – is essential for pregnant women and the proper functioning of cells.
• Iron – Helps to produce hemoglobin, which supplies oxygen to the body’s tissues.
• Calcium – An essential ingredient for bone health. It is also a key signaling molecule for the nervous system, heart, and muscles.

Spinach also contains several other vitamins and minerals, including potassium, magnesium, vitamins B6, B9, and E. Besides, it is low in carbohydrates but high in insoluble fiber, making it a great low-calorie diet supplement.

Spinach contains several essential plant compounds, including:

• Lutein – improves eye health.
• Kaempferol – an antioxidant that can reduce the risk of developing cancer and chronic disease.
• Nitrates – Spinach contains high amounts of nitrates, which can promote heart health.
• Quercetin – This antioxidant can help prevent infection and inflammation.
• Zeaxanthin – improves eye health.

Spinach and its health benefits

Scientific research shows that spinach should be included in any healthy diet. It reduces oxidative stress, improves eye health, and lowers blood pressure. Inconspicuous, tiny leaves hide huge amounts of minerals and vitamins. It is considered one of the healthiest vegetables. It exhibits anti-cancer properties thanks to the high content of antioxidants, i.e., beta-carotene and vitamin C. Magnesium in spinach regulates the nervous system. At the same time, iron supports the treatment of anemia. It can be especially useful for people who try to lose some weight due to the low amount of calories. Moreover, antioxidants found in spinach contribute to the delay of the aging processes. On the other hand, people struggling with kidney stones should be careful with spinach due to the content of oxalates. However, the undesirable effects of oxalates can be minimized by adding milk or cream to spinach dishes.

Spinach in the kitchen

In addition to its health benefits, spinach gives characteristic flavor to food. There are many ways to prepare it. You can eat it cooked or raw. One of the best ways to use spinach is to make smoothies. Just add a handful of washed leaves to your favorite fruit, and blend it with water. Another idea is the salad. Spinach tastes great with cheese or nuts. Spinach can also be stewed as stuffing for dumplings or pancakes, baked with pasta or potatoes. Thanks to its universal taste, spinach can also be used in sweet dishes in spinach dough or ice cream.

Recipes

Toasts with avocado, goat cheese, spinach, and fresh fig

• Ingredients:
• Avocado (1 portion)
• Graham bread (2 slices)
• Raw figs (1 piece)
• Liquid honey (1 teaspoon)
• Goat cheese (2 slices)
• Fresh spinach (a handful)

Preparation:

1. Roast the bread in a pan or a toaster.
2. Brush with crushed avocado, put spinach leaves, goat cheese, and fig slices.
3. Sprinkle the sandwiches with honey

Cold spinach soup with eggs

Ingredients:

• Crispy bread (4 slices)
• Garlic (1 clove)
• Egg (2 pieces)
• Buttermilk (1 cup of 220 g)
• Tomato (1 medium piece)
• Oregano seasoning (1 pinch)
• Spinach (serving of 120 g)

Preparation:

1. Hard-boil the eggs (10 minutes).
2. Place the buttermilk, spinach, garlic, and oregano in a pan and blend until smooth.
3. Season to taste.
4. Dice the tomatoes.
5. Pour the cold soup on a plate, add chopped tomatoes and eggs cut into quarters.
6. Serve with bread.

Summary

Spinach – it’s tasty, it’s rich in vitamins and minerals. Let’s all introduce it to our diet!