People often mention spinach and you will wonder what this vegetable is, is it good or not? So, don’t miss the article below to know what spinach is, recipes for dishes with spinach and answer some questions about this vegetable.
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What is spinach?
1. Things you should know about spinach
What is spinach? Do you have questions about this type of food? Please continue reading.
1.1. Interesting facts about spinach
Spinach has the English name Spinach. It is also known by another name spinach, spinachspinach, etc. It is a species of flowering plant in the Amaranth family (Amaranthaceae).Amaranthaceae) is used as a vegetable.
Spinach is an annual plant that can grow up to 30cm tall. The leaves are arranged in an asterisk and from which a seed stalk emerges. Single leaf fish are slightly triangular or ovoid and can be flat or wrinkled. The tree has small dried fruits.
This vegetable originated in Persia (present-day Iran), so today people often call it with the name “Persian Green”.
It grows best in cool moist conditions, such as spring and fall, best in sandy soil.
1.2. Types of Spinach
Currently, through the process of breeding or new discoveries, there are many varieties of spinach. However, they all fall into three distinct groups:
Spinach: This is the most common variety. It is usually dark green, wrinkled and curly. Flat-leaf or smooth-leaved spinach has broad, smooth leaves that are easy to clean. Semi-circle spinach: This is a hybrid with slightly wrinkled leaves.
1.3. Nutritional value in spinach
Spinach has great nutritional value, especially when fresh, steamed or sautéed.
Nutritional value of spinach
Nutritional value in 100g spinach Contains the following ingredients:
Raw spinach contains 91% water, 4% carbohydrates, 3% protein and contains negligible fat. Vitamins such as vitamin A, vitamin C, vitamin K, vitamin B group, vitamin E,… Minerals such as calcium, potassium , magnesium, manganese, iron, … Other substances such as fiber, folate, oxalate, niacin, lutein, zeaxanthin, …
2. Effect of spinach
With so many vitamins, minerals, and other nutrients, spinach offers many health benefits. Here are 11 Uses of spinachIt’s a:
2.1. Supports bone health
Spinach contains vitamin K which supports bone health very well and this means consuming the vitamin can be very good for your health.
In addition, it also improves the body’s absorption of calcium. Calcium is a substance that strengthens your bones and keeps them strong.
2.2. Support weight loss
Spinach supports weight loss
If you are planning to lose weight, then you should add spinach to your weight loss diet and this will help you.
Spinach leaves contain negligible fat content and low calories, and high fiber content also helps in good digestion, regulates low blood sugar and prevents constipation.
All these ingredients help you feel full and curb your appetite. So, adding this dish to your daily diet will help you in different ways.
2.3. Reduce blood sugar
Spinach is said to be high in potassium which is often recommended for people with high blood pressure. So how does potassium benefit people with blood pressure? Its effect helps to reduce the effects of sodium, regulate electrolytes in the body.
2.4. Support for the treatment of diabetes
Support for the treatment of diabetes
This type of food contains many antioxidants including alpha-lipotic acid. This acid has been shown to lower blood sugar and increase insulin sensitivity.
Many studies on alpha-lipotic acid have also shown relief from tingling and numbness in people with diabetes.
2.5. Reduce high blood pressure
High blood pressure is one of the leading causes of cardiovascular disease, kidney disease and stroke. Therefore, consuming this superfood can prevent all these risks. This effect is due to the high content of vitamin C in the vegetable that helps lower blood pressure.
2.6. Anti-inflammatory properties
Spinach has anti-inflammatory effects
This superfood contains neoxanthin and violaxanthin which are two anti-inflammatory agents that help regulate inflammation. In addition, phytochemicals in vegetables inhibit the inflammatory process
Its high anti-inflammatory properties can help you prevent osteoporosis, migraines, asthma.
So make sure you include this vegetable in your diet and get the benefits from it.
2.7. Keep your body relaxed
Spinach is high in zinc and magnesium, which helps you sleep well and reduces mental illnesses. This helps the body to relax and the eyes to rest.
2.8. Increase body immunity
The vitamin A content in vegetables has the effect of enhancing the function of organs such as the respiratory tract, intestinal tract and mucous membranes.
2.9. Prevents cardiovascular diseases and atherosclerosis
Prevents cardiovascular diseases and atherosclerosis
Over the years, excess fat builds up in your arteries and this leads to thickening of the arteries, leading to strokes and atherosclerosis.
However, arteries tend to harden over the years and to prevent this from happening, you need to eat spinach in the right amount.
This is because a substance called lutein is responsible for preventing your arteries from thickening. It also prevents the risk of developing heart diseases.
2.10. Improve skin
Making our skin requires the nutrients and minerals it needs to keep it healthy and so this green vegetable is the right dose that can be good for your skin.
Some important minerals in vegetables help a lot for the skin such as vitamin A, vitamin C, vitamin E, vitamin K. These substances help to even out skin tone and produce collagen.
2.11. Good for eyes
Spinach is good for the eyes
The green color of spinach indicates that they contain large amounts of chlorophyll and carotenoids such as beta-carotene, lutein and zeaxanthin promote eye health. These substances help prevent cataracts, age-related macular degeneration and other eye problems.
In addition, vitamin A in spinach helps maintain the mucous membranes necessary for normal vision.
3. The Downside of Using Spinach
Although spinach is one of the healthiest vegetables with a rich nutritional profile, consuming too much of it can lead to undesirable effects in some individuals as follows:
3.1. Poor absorption of minerals
Impedes mineral absorption
Eating too much spinach can interfere with the body’s ability to absorb minerals. The oxalic acid found in vegetables combines with zinc, magnesium, and calcium to prevent the body from absorbing enough of these nutrients, which can lead to mineral deficiencies.
3.2. Stomach problems
In spinach contains a lot of fiber, the body cannot digest and metabolize it all at once, which leads to bloating, cramps, diarrhea, abdominal pain and even fever.
Spinach is a good source of iron, but due to its high fiber content and overconsumption, it may not be possible to absorb the plant-based iron we eat.
3.4. Kidney stones
Spinach contains a large amount of purines, which convert to uric acid if consumed in excess. High uric acid increases calcium precipitation in the kidneys, forming kidney stones.
In addition, it also contains a lot of oxalic acid, which can form round calcium oxalate kidney stones.
3.5. Exacerbation of Gout Symptoms
Exacerbation of gout symptoms
The high purines content in spinach can worsen gouty arthritis and lead to joint pain, swelling, and inflammation.
3.6. Roughness of teeth
The oxalic acid in vegetables forms small crystals that are insoluble in water, they stick to the surface of the teeth, making the teeth rough and hard.
Allergic reactions to spinach are rare, but some people who are sensitive or have a history of allergies are more likely to experience this symptom.
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This reaction is because vegetables contain histamine that can cause allergies with symptoms such as difficulty breathing, itching, skin irritation, swelling of the hands and feet.
3.8. Toxic reaction
This is a serious problem and some people can get botulism of spinach when it is contaminated with E.Coli from pesticides, organic fertilizers or from irrigation water.
3.9. Changes in blood clotting ability
Changes in blood clotting ability
Spinach is rich in vitamin K, and this nutrient reacts with anticoagulants, affecting the action of these and other clotting factors.
It can be said that the unwanted effects of spinach are mainly due to oxalic acid, however, the content of this substance can be reduced by cooking the vegetables before using.
4. Some notes when using spinach that you should know
To avoid such undesirable effects from happening, you need to note some of the following things to get the best results.
4.1. Who shouldn’t eat spinach?
Some of the following subjects should limit or should not eat spinach, specifically as follows:
People who are taking medication for high blood pressure and high blood sugar. Because when eaten in excess, it causes the body to drop blood pressure and sugar levels suddenly. People who are sensitive or have a history of allergies to plastic or some mushrooms may be more likely to have an allergic reaction to spinach.
People with kidney disease should limit their intake of spinach. People with kidney disease: It can increase the formation of stones in the kidneys. Gout sufferers: The condition becomes more serious if you deliberately use spinach without controlling the dose. its intake. People before surgery: Spinach lowers blood sugar and this can interfere with blood sugar control during and after surgery.
4.2. What’s wrong with spinach?
It is not recommended to process spinach with seafood because it will interfere with the absorption of minerals such as zinc and calcium found in seafood.
In addition, you also should not eat spinach with molded beans Because beans contain magnesium chloride and calcium sulphate, they will combine with oxalic acid in vegetables to affect the absorption of calcium and magnesium in the body and easily form stones in the kidneys.
Do not combine spinach with seafood
4.3. How to eat spinach the right way?
To have a dish from spinach that is both delicious and nutritious, you should save the following tips:
When choosing vegetables: You should choose fresh green vegetables with little color change and spots on the leaves. Preserve spinach by packing them in an airtight bag and storing in the refrigerator. Avoid washing vegetables before storing because it will spoil vegetables due to moisture. When processing spinach: You should not cook for too long because it can reduce the content of nutrients, especially lutein, which will be broken down. completely destroyed. The best way to keep the nutrient content of vegetables is to steam for about 4 minutes or sauté or saute.
Save the tips above and then, put on an apron and cook something up with spinach!
5. 1001 Delicious spinach dishes
Spinach is a green leafy vegetable with a rich amount of nutrients. It is a versatile vegetable that can be processed into many delicious dishes. Here are some great recipes that you can try at home.
5.1. Stir-fried spinach with oyster sauce
Stir-fried spinach with oyster sauce
Resources: 1 bunch spinach, 1 garlic, oyster sauce, cooking oil and sesame.
Processing is as follows:
Wash spinach, drain and chop finely. Garlic is smashed and peeled. Then, put 3 tablespoons of cooking oil in the pan, wait until the oil is hot, then fry the garlic until fragrant, then add the spinach and stir-fry quickly, add 1 tablespoon of oyster sauce and season to taste. When vegetables are cooked, turn off the heat and sprinkle sesame on top.
5.2. Spinach cream soup
The velvety spinach soup will make you remember it once and for all.
Spinach cream soup
Resources: 1 bunch spinach, 1 potato, green onion, onion, 2 tablespoons olive oil, chicken broth, pepper, salt, chicken broth, butter, bread.
Processing is as follows:
Heat oil in a large pot or oven over medium heat. Add the onion and scallions, cook for about 5 minutes until they start to soften. Then add the garlic, potatoes, and spinach, stirring well. Pour the broth into the pot and bring to a boil. While cooking, stir occasionally until the vegetables are still green and the potatoes are tender and season to taste. Use a blender to blend all of the ingredients until smooth.
Melt butter over medium heat. Add bread in layers and cook, stirring constantly until both sides are golden. Place bread on griddle and season with salt immediately.
Finally, you can garnish with cream on top of the soup and serve with bread.
In addition, spinach is also processed into many dishes and drinks such as: spinach juice, spinach smoothie, spinach salad…
6. Some Spinach Questions
Now you know the many health benefits associated with this healthy vegetable. Here are some frequently asked questions about spinach that will give you an insight into some of its other health benefits.
Can spinach be eaten raw?
As shown above, raw spinach contains oxalic acid, an organic substance that interferes with the absorption of essential minerals such as calcium and iron. If you consume too much raw spinach for a long time, the body will lack nutrients.
However, the benefits of raw spinach cannot be denied as it is rich in essential nutrients, some of which are easily absorbed when uncooked such as folate, vitamin C, niacin, riboflavin and potassium.
Is spinach a spinach?
Distinguish spinach and spinach
Although these two types are quite similar in shape, they have completely different health effects. One feature that you can distinguish between these two species is that, the leaves of spinach are shiny, smoother than spinach leaves.
Is it good to eat a lot of spinach? Is it okay to eat spinach every day?
Undesirable effects can occur if you consume too much spinach. Therefore, you should adjust the amount of vegetables you consume each day. As recommended, you should only eat about 100-150g of vegetables per day.
Is Spinach Poisonous?
Both raw or cooked spinach offers great benefits. But if you have kidney stones, gout or are taking certain medications (anticoagulants, antihypertensives, etc.), it can be toxic to you.
Is spinach better eaten raw or cooked?
The best way to keep the ingredients in vegetables is to steam them quickly
This depends on the benefits you want.
Studies have found that eating cooked spinach compared to eating it raw leads to much higher blood levels of beta-carotene, an antioxidant thought to protect against heart disease and cancer. lung cancer.
In addition, steaming spinach can reduce oxalic acid by 5 to 53%, while steaming also allows the vegetable to retain folate, a B vitamin that helps the body produce DNA.
When you eat cooked spinach, you absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium and iron. Important carotenoids, such as beta-carotene, lutein and zeaxanthin, also become more absorbable.
However, that doesn’t mean there aren’t some good reasons to eat spinach raw.
Some of the essential nutrients found in spinach are more readily available to our bodies when eaten raw, such as folate, potassium, riboflavin, vitamin C, and niacin. Under certain circumstances, those minerals can be really important to you.
So, make the most of the nutritional value of spinach by eating it both cooked and raw, prepared in different ways, with different accompaniments.
Spinach eaten raw or cooked has good effects on the body
Above is the information about spinach that we share with you. Hope the article is useful to you. Please share this article with anyone who wants to know more about spinach and its benefits or is interested in a healthy lifestyle.
If you still have doubts about your medical condition, especially gout and arthritis, please contact the hotline below for a free consultation.
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