Boost your diet with spinach

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Spinach is a green leafy vegetable, very good for the body and low in calories. However, not everyone knows about the nutritional content and recipes of delicious spinach dishes.

1. Health Benefits of Spinach

Sailor Popeye's hobby of eating spinach is actually more than just helping his muscles swell at such a rapid rate. This green leafy vegetable also helps him fight osteoporosis , cardiovascular disease , arthritis and many types of cancer . Spinach also contains the third highest amount of vitamins, minerals, fiber and antioxidants after garlic and kale.
Originating in Persia in the 4th century, spinach was introduced into China and Europe before reaching the United States, which became one of the largest producers of this vegetable in the world.
This superfood is packed with heart-healthy vitamins like A and C, folate and magnesium, and is very low in calories. Two cups of spinach, with just 14 calories, provides more than 100 percent of your vitamin A needs, about 30 percent of your daily folate and vitamin C intake, and lots of vitamin K. The vitamin K in spinach helps strengthen your bones. you by inhibiting bone-resolving cells and promoting osteocalcin (a protein that helps stabilize calcium in bones).
Each small leaf of spinach contains ingredients like chlorophyll and the carotenoids beta carotene, lutein and zeaxanthin, which help boost your eyesight and immune system.
However, spinach contains a substance called oxalic acid, which can bind with iron and calcium and reduce the amount of these minerals your body can absorb.

Spinach, while amazing in many ways, can cause problems for your kidneys and liver if you are prone to stones, gout or disease in those organs. Specifically, the high oxalate content in spinach can lead to the formation of crystals in the urine that are difficult to clean.
To improve iron absorption, eat spinach with foods rich in vitamin C like orange juice, tomatoes and citrus fruits.

2. How to get the most nutrition from spinach

Store spinach at a cool temperature and eat it as soon as possible to ensure the highest vitamin levels.
According to researchers from Pennsylvania State University, you will get the most nutrients this way. They tracked the rate and cause of the spinach's nutritional loss. Just a few days after it was harvested, the researchers discovered that nutrients at peak levels began to decline.
Unless spinach is grown in your backyard or a local farm, chances are it has come a long way before it's made and put on your plate. What happens on this journey - and in your kitchen - can make a big difference.
In fact, the researcher suggests if you can't cook spinach in time, you might consider using frozen or canned spinach instead.
When harvested from the ground, spinach is rich in nutrients. But these healthy nutrients don't last long. After four to eight days, spinach loses almost half of its folate, depending on the temperature at which it is stored.

The 47% drop in folate occurred within eight days at about 4 degrees Celsius, the temperature of the refrigerator. Spinach loses almost half of its folate after six days at 10 degrees Celsius and after four days at 20 degrees.
Increased temperature also reduces carotene levels. Spinach kept only 54%, 61% and 44% respectively under the same time and temperature conditions.
"Pre-processed vegetables are very appealing to consumers because of their convenience and nutritional value," says a recent study published in the Journal of Food Science.
"However, packaged spinach suffers a significant loss of folate and carotenoids," the researchers and Luke LaBorde, Pennsylvania State's associate professor of food science, wrote.
Recently, in the latest news, LaBorde said, "The published nutrient values ​​in fresh spinach do not always accurately reflect the amount of nutrients consumed."
These findings have implications for spinach transport. It's best to store spinach at a cool temperature, minimize storage time, and use canned and frozen spinach.

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Reference source: webmd.com