Spinach is native to central and Southwestern Asia, belonging to the amaranthaceae family. It is an annual plant that grows up to about 30 cm in height with edible leaves.
Spinach can survive during the winter in temperate zones. The leaves vary from oval to triangle in shape, and range in size from 2-30 cm in length and 1-15 cm in width, with larger leaves at the base of the plant and smaller leaves at the top.
Spinach is rich in vitamins A, B1, B2, B3, C and K. Spinach consumption is also beneficial because it is rich in dietary fiber, aiding in digestion, preventing constipation and improving blood sugar levels. The presence of flavonoids in spinach leaves are useful in fighting against cancer and neoxanthin and violaxanthin are potent anti-inflammatories.
Adding spinach to a healthy diet can aid in the prevention of osteoporosis, atherosclerosis and hypertension. Spinach consumption helps fights high blood pressure, protects eyes from cataracts, and increases immunity by fighting infections.
Being rich in vitamin A, spinach promotes skin health by retaining only the required moisture and fighting acne, wrinkles, psoriasis and keratinization. Due to the presence of vitamin K, spinach can also promote a healthy nervous system and brain function.
Spinach is considered a highly nutritional vegetable, possessing minerals such as potassium, calcium, phosphorus, sulfur, sodium, magnesium, chlorine, silicon and iron. To increase the bioavailability of iron, present in spinach, its consumption should be associated with foods rich in vitamin C.
One hundred grams of spinach contains about 24 calories.
Choose spinach that is at the top as spinach that is continuously stored under light has a higher level of viatmins.
In the kitchen
Spinach is a versatile vegetable that can be prepared in a variety of ways. It can be used as a filling in pies or omelets, consumed raw or sauteed with olive oil and seasonings. It can also be used in salads, creams and juices.
Do you know
Spinach promotes healthy digestion.
Cooking spinach increases the health benefits of the vegetable.
Half a cup of cooked spinach is as nutritious as a cup of raw spinach, as the body cannot fully break down the nutrients of raw spinach.
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