Spinach: know all its benefits for your health

The spinach (Spinacia oleracea L), is a dark green leafy vegetable that belongs to the Amaranthaceae family.

It is a herbaceous plant with an annual cycle, capable of reaching up to 70 cm in height: it is cultivated for its edible, tasty, fleshy and crunchy leaves, provided with a petiole 5-10 cm long and a smooth or blistering surface. length between 10 and 20 cm.

The leaves are collected in a rosette and the flowers are small, greenish, female or male. Male plants are characterized by leafless flower stalks, while female plants have full leaves to the end of the stems. The female flowers are monovular and give rise to a dried monosperm fruit. The duration of the germination power of the "seed " is 2-3 years.

Spinach is grown mainly in northern European regions, where the climate is more favorable, and it is harvested when the flowering phase has not yet started, that is, from November to March. In fact, later, the leaves harden and become fibrous and with a sour taste..

Article index

  • Spinach: nutritional properties
  • Antioxidant properties
  • Anti-inflammatory properties
  • Prevents cancer
  • They prevent and fight obesity

Spinach: nutritional properties

They are composed of approximately 90% water, small amounts of protein, carbohydrates and only 0.7% fat.

100 grams of spinach contain only 31 calories and 2 g of fiber , which is equivalent to 8% of the recommended daily dose. In addition, they are a valuable source of minerals, especially:

  • magnesium
  • potassium
  • iron
  • firm
  • copper
  • match

Besides, the spinach is extraordinary for the content of antioxidants and natural vitamins.

But they are also one of the richest plant sources of lutein, a carotenoid and phenolic compounds that have the function of acting as antioxidants, antimicrobials, antivirals, antifungals and as protective agents. Among commonly eaten leafy greens, spinach contains approximately 40% and 70% more phenols compared to cabbage and lettuce, respectively.

In fact, a plate of solo 100 g of spinach contains a quantity enough of different vitamins to meet or even exceed your recommended serving, including vitamin K, vitamin A, folate, and vitamin C.

Antioxidant properties

Spinach oleracea is believed to possess antidiabetic, anti-hyperlipidemic, and antithrombotic activities by virtue of its many natural antioxidants. Its combination includes flavonoids, polyphenols (quercetin and luteolin) and vitamins (A, B1, B2, B3, B6, C, E, K and folic acid). Therefore, this wide range of antioxidant phytoconstituents makes them a powerful agent against free radicals and other derivatives that are harmful to our body..

Anti-inflammatory properties

Inflammation is an answer natural immune to trauma or infection: if prolonged over time, it could contribute to the development of serious diseases, such as cancer, cardiovascular disease and type 2 diabetes.

Phenols and lutein help increase the anti-inflammatory properties of spinach, while zeaxanthin helps prevent macular degeneration and age-related cataracts. The abundant presence of beta-carotene, a precursor to vitamin A, also plays an important preventive role for vision health.

Prevents cancer

The plant-rich diets, Especially broadleaf and dark green vegetables are associated with a reduced risk of many types of cancer. Epidemiological studies have shown a protective role of spinach in cancers of the breast, colon and esophagus thanks to the content of lutein and chlorophyll.

They prevent and fight obesity

The scientific community, when studying solutions capable of fight obesity, is paying particular attention to the use of nutraceuticals to induce satiety and decrease calorie intake. Thanks to the presence of thylacids, they have been shown to induce satiety in humans and reduce food intake in animals. This is because thylakoids slow down digestion and absorption of fats..

Therefore, the effect that they could induce is to eliminate fats through the feces, which in this way would not be absorbed and used as a source of caloric energy.

Summary Article Name Spinach: Know all its benefits for your health Description Spinach oleracea is believed to possess antidiabetic, anti-hyperlipidemic and antithrombotic activities by virtue of its many natural antioxidants. Author Natalia

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