• Characteristics of spinach
• Spinach has an effect
• Spinach contraindications
• Use spinach
• summary
• bibliography

Original Popeye is the hero of comics and short animated films created by Elzie Crisler Segara in 1929 in USA. However, we associate him most with his inseparable attributes, namely a pipe and a can of spinach, and today I want to tell you about the latter. Does spinach really give superhuman strength and is it even healthy?

Characteristics of spinach

Spinach is a vegetable in the amaranth family and most likely originated in Asia. It has always been considered an extremely healthy vegetable. It's worth noting that spinach is now practically 100% a typical crop and is very rarely found in the wild. In this respect it is similar to the soybean, which was also introduced into a typical culture. However, it has many health properties, it is low in calories because in 100 grams of this vegetable we find only 23 kcal, of which 2.9 grams are protein, 3.6 grams are carbohydrates and 0.4 grams are fats. It also contains potassium, zinc, magnesium and iron as well as vitamins including folic acid, niacin, A, B and C.

Spinach acts on:

– affects the visual process and prevents cataracts and macular degeneration (beta-carotene, lutein and xanthine are five times better absorbed from boiled spinach), relieves the symptoms of conjunctivitis and dry eye syndrome
– is very useful for controlling body weight, during research on spinach was found to contain thylakoids. It is a substance that reduces appetite, but also inhibits fat digestion and increases weight loss effectiveness. However, in order for the above-mentioned health-promoting properties to be used to the full, spinach should be thoroughly chopped and ground
– Epoxyxanthophyll and violaxanthin reduce cancer activity, leading us to suspect that eating spinach may reduce cancer risk.
– Potassium, folic acid and low sodium contained in spinach have a positive effect on the cardiovascular system (lowering blood pressure, reducing the risk of stroke and heart attack). It is also worth mentioning the coenzyme Q10, which increases muscle strength, including the heart muscle.- Glycoglycerolipids in spinach have anti-inflammatory, antibacterial, antifungal and antiparasitic properties and protect against coronary heart disease.

Spinach contraindications

Okay, but not to be too rosy, Spinach is not only a wonderful vegetable, it also has its downsides. It contains large amounts of oxalate salts, so its consumption is not recommended for urolithiasis, rheumatic diseases, gout and gastric ulcer. It is important that oxalic acid is an antinutrient and thus hinders the absorption of other substances. It also contains nitrates, which are harmful to the heart, especially in high doses. An interesting fact is that spinach packaged in plastic bags (especially the chopped one) is possibly the most toxic due to the process of converting nitrates to nitrites, which leads to impaired oxygen transport by hemoglobin in red blood cells. Spinach and romaine lettuce rank 7th and 9th in the list of the top 20 foods in terms of ANDI (Aggregate Nutrient Density Index). On the list of the 30 healthiest vegetables and fruits, spinach takes a high 5th place, which confirms its positive effect on our body.

Use spinach

As with other vegetables, the influence of cultivation and storage on the flavor and nutritional value of spinach is very important. Spinach is a very versatile plant. Although it consists of over 90% water, a small amount of protein and carbohydrates, it is also a great source of other nutrients and important macro and micro elements, including vitamins, necessary for the proper functioning of the human body. This plant is rich in fiber (2.2 g / 100 g) and also contains 20% of the daily dose of magnesium, 16% potassium and 15% iron in 100 grams of the product. However, when it comes to the content of vitamins, here it is only better. Maybe Papaj knew the properties of spinach before scientists did, who knows. It contains up to 600% of the recommended dose of vitamin K, 190% of vitamin A, 50% folic acid and 45% of the daily dose of vitamin C, making it one of the most valuable leafy greens.

Of course, the way it is grown and stored has a significant impact on the final levels of these health-promoting vitamins and minerals. An experiment was conducted in which spinach leaves exposed to different light intensities and storage temperatures were tested for nutrient concentrations. It has been shown that proper lighting of the leaves allows to maintain, and sometimes even increase, the concentration of such substances as vitamins E, C and E, as well as carotenoids and folic acid. Spinach is a plant grown during the cool fall and winter months. It was decided to check whether the growing season affects the chemical composition. Spinach grown in late autumn contains more potassium, calcium, nitrogen, magnesium and manganese compared to early winter, and those grown in early winter are richer in iron and phosphorus. The type of fertilizer used in the cultivation also plays an important role. Both organic and mineral. Organic fertilizer has been shown to give the best results for this plant. The result is a higher nutrient content.

Little known is the fact that spinach can be helpful in treating various ailments. These include diseases such as: pneumonia, osteoporosis, flatulence and the most developed civilization disease, namely obesity. Studies show that a spinach extract rich in thylakoids (a component of chloroplasts) increases postmeal satiety time compared to a placebo. These compounds were administered to a group of subjects after a meal with 5 g of the extract or a placebo, and then blood samples were taken to measure glucose and lipid levels. The subjects who received spinach described their feeling of satiety as significantly higher than those who did not take it. At the same time, the effect on long-term appetite reduction was small.

Research suggests that the compounds found in spinach leaves may temporarily inhibit the release of hunger hormones like ghrelin while also releasing satiety hormones like cholecystokinin. In addition, it is believed that spinach can reduce the absorption of fats from the digestive tract. Studies conducted on rats in 2018 show a significant effect of spinach on reducing the activity of pancreatic lipase, which is responsible for digesting fats in the gastrointestinal tract, and then reducing weight gain, even with a high-fat one Nutrition - possible hyperlipidemia is reduced due to the high content of antioxidant compounds in this plant.

summary

In conclusion, it is after the analysis of the phenomenon Spinach less and less surprising that this plant was chosen as the source of papaya's superhuman strength. The way its properties are shown in the cartoon is exaggerated for obvious reasons, but the further you go into the forest, or rather spinach, this plant surprises more and more with its properties and especially its taste. I remember my attitude towards spinach as a kid, I have to admit I didn't like it. It has evolved over the years and for me is one of those so called "SuperFood's" that I try to include in my daily meal plan often that I would highly recommend to you J

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