In our country, spinach leaves are not as famous as, for example, in France. The French consider this leafy green vegetable “the king of greens”, and also a panicle for the stomach, and they grow in them literally wherever possible. In the article, we consider the useful properties of spinach, composition, calorie content and how to cook this vegetable.
History reference
Spinach originally appeared in the Middle East, most likely in Persia. Many centuries ago, Arabs brought spinach to Spain. Then they learned to grow and cook it deliciously in other European countries. After the discovery of America, the green vegetable also came to other lands.
Modern U.S. residents often use spinach, which contains a lot of vitamins, due to which it has become a popular leafy vegetable in this country. However, in Russia it is not considered a product that people like to cook often.
Product Description
Spinach has been known in the world since ancient times. The plant with rounded leaves of a beautiful emerald color belongs to the family of cocks. The first popularity in European countries brought him a cartoon about the sailor Papaya. The main character, eating a can of spinach, received tremendous power and overcame all kinds of troubles.
Depending on the variety, the leaves can be oblong, ovoid or even triangular-spear-shaped. The surface may be wrinkled or smooth.
How to choose and store correctly?
When buying spinach, be sure to pay attention to the freshness of the natural product. Bright green leaves should be resilient, emit a specific crunch when pressed. The presence of light or dark spots, dry ends or damaged areas on the stems are the main signs of vegetable damage. Refuse to purchase is also necessary if the leaves have wilted and become too soft. In this case, the composition of spinach significantly reduces the amount of nutrients.
Probably not everyone knows that spinach is not stored for a long time. Therefore, it should not be purchased in large quantities. Leaves should be placed in containers with cool water and sent to the refrigerator. Remember that the optimal storage time for spinach is no more than two days. You can also wrap fresh leaves in plastic bags.
It is not necessary to rinse the plant with water before storage. Every day, the composition of spinach vitamins is becoming less. It is allowed to freeze leafy vegetables. In this situation, the duration of storage increases significantly - up to two months.
Season
Cutting a young vegetable is best from late April to July. It is during this period that spinach contains the maximum amount of nutrients. At other times, it can be bought frozen at grocery stores or supermarkets.
Useful properties and calorie content
The benefit of green leafy vegetable is the presence of a large number of minerals and vitamins that a person needs at virtually any age. With the systematic use of spinach, you can improve the functioning of the nervous system. People who include this product in their diet do not know what sleep disturbance, stress, depression, and fatigue are. It is helpful to include a vegetable in your diet if you are diagnosed with diabetes, hypertension, or anemia.
In the chem. the composition of spinach includes a protein that reduces the likelihood of developing blindness, and this protein also improves the overall function of internal organs and systems. Due to the presence of iron, a leafy vegetable will be useful for people with blood diseases and anemia. The rich mineral composition of spinach improves the blood formation process and blood properties. Therefore, it is recommended to include it in the diet.
The composition of vitamins and minerals in spinach provides a number of properties:
- Vitamin K is essential for the strength of the skeleton.
- Retinol will be beneficial for vision, and it also produces collagen, which is important for healthy skin.
- Ascorbic acid takes part in many metabolic processes, increases the protective properties of the body.
- Many doctors have given Vitamin E the name “Beauty Vitamin”, as it is directly involved in tissue regeneration, and also enhances cell nutrition.
- B vitamins increase the regeneration of muscle tissue cells, which is important for athletes. They also normalize the activity of the central nervous system, improve the functioning of the heart muscle and restore reproductive function.
- Vitamin H is actively involved in regulating blood sugar, which is important for those with diabetes.
The chemical composition of spinach includes chlorophyll, due to which leafy vegetable is used as a prevention of heart attack and cancer. In greens there is a large amount of copper, which increases the protective functions of the body before exposure to ultraviolet rays.
The chemical composition and nutritional value of spinach (in 100 grams):
- Proteins - 2.9 g (3.09%).
- Fats - 0.3 g (0.43%).
- Carbohydrates - 2 g (1.4%).
- Dietary fiber - 1.3 g (6.5%).
- Water - 92 g (3.3%).
And also it contains potassium, which has a positive effect on the activity of the organs of the cardiovascular system. In addition, it helps to eliminate excess fluid, which helps to quickly get rid of puffiness and even cellulite.
Note that the plant contains lutein - a powerful antioxidant that effectively fights aging. Doctors advise including spinach in their diet during the recovery period after surgery or after a serious illness.
Use in cosmetology
Spinach-based masks have long been used to tone, moisturize, increase elasticity and cleanse the skin. Based on this product, different tonics and lotions are made.
It is characterized by spinach and a whitening effect. To prepare the mask, take a fresh young vegetable, kefir, sorrel - all 1 tbsp. spoon. Grind greens in a blender until smooth. Apply the resulting mass to the skin of the face and neck for 15-20 minutes, then rinse with warm milk.
Calorie Spinach
Spinach is a low-calorie product. The composition of spinach per 100 grams contains only 22 kcal. Therefore, it can be consumed by overweight people.
Contraindications
There is a lot of oxalic acid in the vegetable, so you need to reduce its consumption by young children, people who suffer from kidney stone disease, gout, diseases of the gallbladder and liver. It is important to remember that during cooking this acid is neutralized by the addition of cream and milk, and in fresh spinach leaves its negative effect is minimized.
Doctors do not recommend consuming spinach dishes in large quantities for problems with water-salt metabolism and for people with poor blood coagulation, as well as for those undergoing medication based on anticoagulants. Dishes with spinach and thyroid dysfunction are also harmful.
Treatment
The plant is widely used in folk medicine to cure many diseases. Leafy vegetable is characterized by anti-inflammatory effect. Spinach is used as a diuretic and laxative. Thanks to trace elements in spinach, in folk medicine they use not only leaves, but also root crops and seeds. Infusions and decoctions are focused on the treatment of blood diseases, lungs and the solution of problems with the digestive tract. Leafy vegetables help relieve hypertension, hemorrhoids, constipation, and lower blood sugar.
Cooking use
The vegetable is also called the "master of greens", it is used in various cuisines of the world. It lends itself well to heat treatment, so spinach can be “stewed” with hot water, stewed and baked. It is put in a variety of dishes, such as salads, first courses and side dishes. Delicious sauces are prepared on the basis of the vegetable, and it is also used as a seasoning. Many people love to use spinach as a filling for baking.
The leafy vegetable goes well with bacon, tomatoes, cheese and various nuts. In addition, spinach juice is considered the strongest natural dye that is actively used during the production of ice cream.
Of course, fresh bright green spinach leaves are much more healthy than boiled, because young greens added to salads significantly increase the nutritional value of dishes. Boiled vegetable can be introduced into the diet for those who suffer from lumbar pain, because it helps to get rid of them.
How to cook?
Spinach has many valuable flavoring properties. However, the main thing that cooks appreciate leafy vegetable is a strong emerald color that does not disappear even after heat treatment.
It is interesting that when cooking spinach, liquid is not poured into the pan. Pre-fresh vegetable is well washed, chopped and placed in a pan with a lid without water. Keep this mass on fire for only a few minutes, stirring it several times. Then the released water is drained, spinach is squeezed through a fine sieve. Vegetable goes well with nutmeg, bacon, cream, cheese, pine nuts, tomatoes and chickpeas.
Spinach for weight loss
The vegetable contains few calories and many nutrients, so it can be an excellent product for those who want to lose weight without harming their health. For example, a light and mouth-watering casserole of spinach and noodles will help you lose weight.
The taste of healthy greens is almost neutral, and it can be mixed with literally all dishes. If you knead it with dough, mashed potatoes, desserts, then flour products and mashed potatoes will get a beautiful greenish color. If you add spinach to meatballs, they will become juicy, and the food will be absorbed much faster, and the egg omelette will be attractive and bright. Fresh curd cheese mixed with young spinach leaves is good for breakfast. This dish nourishes vitamins and energy for the whole day.
It is important to remember that dishes containing vegetables should not be stored for more than one day. This is due to the fact that in the composition of spinach, nitrous acid salts begin to be produced, which are considered poison and can contribute to serious poisoning.