The most useful ingredient for salad

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Any nutritionist will tell you that greens should be part of a healthy diet. It is extremely rich in vitamins, minerals, fiber, which are so necessary for the proper functioning of the human body. However, not all greens are equally useful. Spinach is rightfully considered the absolute record holder: its leaves contain a huge amount of nutrients that cannot be found in any other product. We talk about why spinach should be added to the diet and in what form it is better to use it.

How is spinach useful

Spinach is a low-calorie product (only 23 kcal per 100g)

Spinach is extremely rich in vitamins and minerals. It is a real source of vitamin C – a powerful natural antioxidant that is necessary for heart health, strong immunity and beautiful skin. Just one cup of fresh spinach contains the entire daily norm of vitamin K – it is indispensable for the health of bones and the cardiovascular system. A deficiency of vitamin K can cause disturbances in the work of the heart muscle, as well as cause damage to the walls of blood vessels and their calcification.

In addition, green spinach leaves are extremely rich in B vitamins (especially folic acid), which are essential for red blood cell synthesis, proper cognitive and muscle function. The mineral composition of spinach is also impressive – it contains iron, magnesium, potassium and calcium, which are necessary for the proper functioning of all body systems and are responsible for normalizing the water balance.

In addition to the already mentioned vitamin C, spinach is also rich in other antioxidants: among them kaempferol and quercetin. Free radicals, damaging the cells of the body, start oxidizing processes in them, which can cause many chronic diseases and premature aging. Antioxidants protect the body from free radicals, as well as from the effects of ultraviolet radiation, which can cause wrinkles, hyperpigmentation and even melanoma.

Active substances contained in spinach leaves contribute to the normalization of blood pressure, and they are suitable for people with hypertension and hypotonia. The high content of vitamin A in greens protects the eyes from daily stress and helps prevent age-related changes in vision.

In what form is it best to eat

Salad with spinach, eggs and cheese

Spinach can be used both raw and stewed (minimally cooked in a pan). Moreover, nutritionists do not recommend stopping at one thing. While some nutrients in spinach are destroyed by high temperatures, others increase in concentration. That is why you should add fresh spinach leaves to your salads, smoothies and sandwiches, and thermally processed spinach leaves to hot dishes.

Most importantly, do not forget about healthy fats: vitamins A and K are fat-soluble, which means that the body cannot absorb them without fats. An excellent pair of spinach will be avocado, fatty red fish and olive oil.