Contrary to popular belief, spinach is not the best source of iron. But the light in calories, rich in vitamins and other antioxidant compounds, these green vegetables are overflowing with benefits. Let’s enjoy this guide of benefits of spinach!
- lps keep good eyesight
- helps fight fatigue
- Spinach looks good
- rich in chlorophyll, fiber and folate
- When should you avoid consumi?
- Three foods to pair with spinach
- Selection of recipes with spinach
“A portion of spinach covers 100% of the daily needs in these antioxidants which also limit the risks of developing a cataract or retinitis pigmentosa”, specifies the expert dieticians.
It contains 2 to 3 mg of iron per 100 g depending on whether it is raw or cooked, 50 to 69 mg / 100 g of magnesium and 39 mg of vitamin C when raw: “These three substances are useful for providing micronutrients that boost the body and strengthen its natural defences, ” says the dietician.
Thanks to the beta-carotene they contain, it helps to naturally prepare your skin for the sun .
“A portion of spinach, depending on whether you eat them raw or cooked, covers 25 to 100% of the daily needs for beta-carotene,” explains the dietician.
Not only are they low in calories ( 36 kcal / 200 g), but they are an excellent source of chlorophyll, fiber and folate.
They are a source of fiber: With more than 3 g per 100 g, gently regulates intestinal transit and digests, moreover, very easily, provided that you do not add fresh cream!
Contain chlorophyll: This pigment, present in all green vegetables, promotes good detoxification of the body and helps fight against bloating.
They are rich in folate (Vit. B9): this vitamin is essential to prevent, in the fetus, malformations of the nervous system. One serving can cover 30% of daily needs.
If you have kidney stones. It is rich in oxalates hence compounds that can cause a stone attack.
If you are taking blood thinners (anti-vit K). Avoid consuming large quantities, because they provide a lot of vitamin K, which plays an essential role in blood clotting.
Raisins which contain polyphenols, protecting the heart: they are simply sprinkled on a pan of spinach to give it a little sweet and savory touch. Cod is a lean fish that provides antioxidants and omega-3 fatty acids.
Lemon rich in vitamin C: It squeezes spinach to promote the absorption of iron.
- Spinach-Ricotta Cigars: A vegetarian and gluten-free recipe.
- Shrimp skewer and salad: A recipe that promotes good blood circulation.
- Spinach and scallop tart: An anti-muscle cramp recipe.
- Spinach and raw ham omelette: Recipe that promotes good bone health.
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