Spinach: health benefits, contraindications

The nutritional and medicinal properties of spinach have been known since ancient times. This vegetable crop came to European countries from Persia a little over two hundred years ago and quickly gained popularity. The benefits and harms of spinach have been studied and substantiated by scientists from many countries. In recent decades, the popularity of culture has been growing in Russia.

Chemical composition of spinach

Due to its low calorie content and rich content of vitamins and microelements, spinach greens are recommended for diet menus for weight loss and certain diseases.

100 g of greens contains:

• Retinol (A) - 750 mcg;
• B-carotene (provitamin A) - 4.5 mg;
• Riboflavin (B2) - 0.25 mg;
• Folic acid (B9) - 80 mcg;
• Ascorbic acid (C) - 55 mg;
• Alpha tocopherol (E) - 2.5 mg;
• Vitamin K - 482 mcg;
• Potassium - 774 mg,
• Silicon - 51 mg;
• Magnesium - 82 mg;
• Iron - 13.5 mg;
• Manganese - 82 mg;
• Calcium - 105 mg;
• Sodium - 24 mg;
• Iodine - 15 mg.

Almost 90% of greens consist of water. It is only slightly inferior to legumes in terms of vegetable protein content. Organic and inorganic acids, polysaccharides, carbohydrates and fiber make spinach leaves an ideal food for weight loss.

What are the benefits of spinach for the human body?

Thanks to the rich vitamin and mineral complex, green leaves have a beneficial effect on all body systems.

1. Vitamin A in greens improves the condition of skin, hair and promotes the development of immunity.
2. Vitamin B2 helps increase the light sensitivity of the eyes and improves the sensitivity of visual color shade analyzers. A lack of this vitamin leads to problems with the mucous membranes and skin.
3. Folic acid deficiency leads to inhibition of the development and division of tissue cells due to impaired protein and nucleic acid synthesis.
4. Redox reactions in which ascorbic acid participates improve the functioning of the immune system. Vitamin C improves the condition of blood vessels and capillaries, preventing fragility and fragility.
5. The antioxidant properties of vitamin E help stabilize cell membranes. Tocopherol is necessary for the normal functioning of the heart muscle. With its deficiency, hemolysis of red blood cells and the development of diseases of the neurological system are possible.
6. The anticoagulant vitamin K is responsible for regulating blood clotting.
7. Potassium, being an intracellular ion, is involved in normalizing blood pressure and conducting nerve impulses.
8. Silicon improves collagen synthesis as a component of the glycosaminoglycan structure.
9. Iron in spinach is one of the components that makes up proteins and enzymes. The trace element regulates redox reactions and is involved in the transport of oxygen and electrons.
10. Manganese is part of enzymes and proteins involved in the metabolic processes of amino acids.

Scientists have found that spinach can be used to prevent cancer. The unique chemical and vitamin composition of the leaves enhances the body's immune defense against cancer cells.

What are the benefits of spinach for a woman's body?

Doctors recommend including spinach leaves in the diet of women during PMS. Iron-rich leaves replenish the level of this element during heavy menstruation. With regular consumption of greens, the menstrual cycle is normalized and discomfort in the lower abdomen is reduced. The complex of vitamins stabilizes the psychological state on critical days.

The benefits of spinach during pregnancy

Spinach leaves are indispensable for saturating the pregnant woman’s body with micro- and macroelements. Greens rich in folic acid promote the proper development of the fetal neural tube. Spinach is also useful for a pregnant woman because it reduces signs of toxicosis and improves general condition.

Beneficial properties of spinach for men

The beneficial feature of spinach also manifests itself in increasing testosterone levels in men. Harm to health is possible due to intolerance to the product or certain gastrointestinal diseases.

The complex of vitamins and microelements included in the culture helps the proper formation of the reproductive system in adolescents. Adult men are recommended to eat greens to increase potency and prevent prostate diseases.

Calorie content and nutritional value of spinach

Spinach leaves are low in calories. 100 g of product contains only 23 kcal. This is about one and a half percent of the daily value of an adult.

When creating a dietary menu to combat excess weight, the ratio of the main components is taken into account: proteins, fats and carbohydrates. In spinach, the BJU proportions look like 1: 0.1: 0.7.

The benefits of spinach for weight loss

Spinach leaves are easily absorbed by the body. Low calorie content and lack of pronounced taste allows you to add greens to any dish. A large amount of plant proteins makes spinach food not only healthy, but also filling.

The use of spinach leaves in food, fresh and processed, accelerates metabolic processes, enhances intestinal cleansing and helps eliminate toxins and waste that interfere with weight loss.

Precautionary measures

Despite the obvious benefits of spinach for human health, harm to the body can be caused by excessive use of the plant. Uncontrolled consumption of fresh leaves can cause indigestion and diarrhea.

The product contains oxalic acid. This substance is dangerous for high acidity, chronic gastritis and peptic ulcers.

Spinach leaves in any form are contraindicated for people with water-salt imbalance.

The beneficial greens of spinach can become hazardous to the health of a person with ascorbic acid intolerance.

If you have increased blood clotting or are taking anticoagulants, you should avoid consuming the leaves of the plant so as not to interfere with the action of the medications.

Is it possible to eat spinach while breastfeeding?

A small amount of spinach during breastfeeding can provide mother and baby with the necessary vitamins. However, caution is required when using greens for food. Spinach during breastfeeding in the first month can cause an allergic reaction in the baby. Therefore, doctors recommend that nursing women consume healthy leaves with caution. Before including a product on the menu, it is advisable to first consult a specialist.

Is it possible to eat spinach for pancreatitis?

For pancreatitis, spinach is strictly prohibited. Oxalic acid can cause irritation of the stomach and intestinal mucosa in a sick person. The ability of acid to bind calcium when the pancreas and gallbladder are disrupted can lead to the formation of stones in the bile ducts. As is known, disruption of the outflow of bile is one of the main causes of pancreatitis.

Is it possible to eat spinach for gout?

The acid in spinach leaves is also contraindicated for gout, this is due to the purines in the composition. Metabolic disorders in the body lead to the formation of painful salt deposits in the joints under the influence of acid.

Is spinach good for diabetes?

The medical opinion about the beneficial properties of spinach and contraindications for diabetes is clear.The low-calorie product has a good effect on weight regulation in obese diabetic patients. The leaves of the plant contain plant proteins that are capable of producing their own insulin, which is necessary for this dangerous disease.

The fiber-rich plant stimulates the intestines, which helps diabetics fight the problem of constipation.

How to use spinach in food

Spinach is one of the few vegetables whose vitamins are retained even after heat treatment. That's why dishes made from it are so popular.

Spinach is a perishable product. The leaves should be eaten no later than 3 hours after collection. Therefore, nutritionists recommend growing the plant at home in order to be able to use high-quality fresh product.

Leaves that have been quickly frozen can also be used for food.

Greens go well with any vegetables and meat.

Spinach side dish

Fresh or frozen spinach leaves - 500 g - lightly fry in vegetable oil. Then add salt, garlic and pepper to taste. A few minutes before the end of cooking, you can sprinkle the dish with grated cheese.

Spring salad

A light vitamin salad can be prepared from early greens. Required ingredients:

• 200 g spinach leaves;
• 50 g sorrel leaves;
• several young shoots of garlic;
• 2 - 3 boiled eggs;
• salt and pepper to taste.

Wash and dry the greens. Grind all the ingredients, mix and season with vegetable oil and a few drops of lemon juice.

Green cabbage soup

A tasty and nutritious soup can be prepared from spring greens.

• 200 g spinach;
• 100 g of sorrel leaves along with cuttings;
• 2 - 3 pcs. potatoes;
• 1 onion;
• dill, parsley;
• 1 tbsp. l. butter (ghee);
• salt, pepper, bay leaf;
• boiled egg;
• sour cream.

Sort and rinse the spinach greens and sorrel leaves. One at a time, lightly simmer in a separate bowl. Cut the peeled potatoes, add water and cook until half cooked. Add spinach, sorrel, dill and parsley and fried onions. Lastly, add the bay leaf to the soup. Serve with an egg cut into several pieces and sour cream.

This low-calorie vitamin soup is suitable for combating excess weight.

Vegetable puree

A delicate puree of young spinach leaves is used as a side dish for meat and fish dishes. Required:

• 500 g spinach;
• 50 g cream;
• 20 g butter;
• 10 g sugar;
• salt, pepper and nutmeg to taste.

For the sauce:

• 10 g melted butter;
• a teaspoon of wheat flour;
• 50 g milk.

Boil the washed leaves for 5 minutes. Drain the water and rub the mixture through a sieve or grind in a blender until smooth. Lightly fry the greens puree in oil and add cream. Pour the sauce prepared from flour and milk into the pureed spinach leaves while stirring constantly.

The use of spinach in cosmetology

Cosmetologists advise using green masks to maintain youthful skin. The rich vitamin composition nourishes the dermis. And the acid in the leaves acts as a light natural peeling.

Rules for preparing masks

To use spinach greens in cosmetic procedures, you must remember:

1. Fresh leaves are more effective than frozen ones.
2. Do not use a metal container to prepare a mask.
3. It is not recommended to store prepared mixtures.
4. Apply the product to clean, dry skin.
5. A tolerance test is required before use.

Regular use of a green mask at least once a week will help keep the skin of your face, neck and hands fresh.

Nourishing mask for all skin types

To prepare you will need:

• 100 g spinach;
• 1 tbsp. l. carrot juice;
• 1 tsp. honey;
• a few drops of olive or any cosmetic oil.

Pour boiling water over the washed leaves and simmer over low heat until softened. Drain the water. Cool the leaves to a comfortable temperature and add the remaining ingredients. Place the mask on a gauze base and leave on the skin for about 15 minutes. Rinse off with warm water or green tea infusion.

Mask for dry skin

Boil a small potato in milk and mash until a liquid puree forms. Boil a few leaves with boiling water, rub through a sieve and add to the mashed potatoes along with a small piece of butter. Apply a warm mask to your face for 15 - 20 minutes. Rinse with water.

Brightening mask

The mask helps get rid of age-related pigmentation. The product can be used to combat freckles.

1. Grind the leaves and hold over hot steam for several minutes to soften.
2. Mix in equal proportions with kefir or yogurt.
3. Apply to cleansed skin for 15 minutes.
4. Rinse with warm water and apply moisturizer.

Mask for problem skin

The antiseptic properties of green spinach combined with sea salt help get rid of acne and pimples on the facial skin.

1. Brew washed leaves (100 g) with boiling water for 20 minutes.
2. Drain the water.
3. Grind the raw materials with a teaspoon of sea salt to a paste.
4. Add a few drops of tea tree oil.
5. Apply the warm mixture to your face for 20 minutes.
6. Rinse off with cool water.

The product cleanses pores, removes oily shine and refreshes facial skin.

The use of spinach in folk medicine

It is noteworthy that spinach was brought to Europe as a remedy to combat bad mood. In those days, there was a concept that bile caused attacks of anger. And the choleretic property of the plant’s leaves can correct a person’s bad character.

Today, the medicinal properties of this ancient vegetable crop have been quite well studied. Traditional healers use the scientifically proven qualities of the green vegetable.

The antiseptic properties of spinach greens are used for the treatment and prevention of periodontal disease. It is recommended to rinse your mouth with fresh spinach juice daily to relieve inflammation and reduce gum sensitivity.

The benefits of spinach juice have been proven by research. Juice from the leaves is used:

• with vitamin deficiency;
• nervous disorders;
• to improve heart function;
• strengthening blood vessels;
• improved appetite;
• weight loss.

Squeezing greens is effective for hemorrhoids. For oral administration, the juice should be mixed in equal parts with almond oil. You need to take a tablespoon twice a day for at least 21 days.

For inflammatory processes on the skin, eczema and irritation, boiled leaves are mixed with olive oil and applied to the wound.

To combat depression and migraines, as well as for anemia, juices from spinach leaves, carrots and beets are combined in equal proportions.Drink a tablespoon 3 times a day.

To prevent atherosclerosis, it is recommended to drink a water infusion of greens. To prepare it, pour a tablespoon of crushed leaves of the product into a glass of boiling water and leave for about 2 hours. Add a teaspoon of hawthorn tincture to half a glass of chilled infusion of leaves. Drink twice a day.

A salad of spinach leaves with apple, garlic and horseradish will help improve your metabolism. You need to eat about 10 g of the vitamin mixture per day.

A salad of fresh leaves with a little cinnamon is recommended for depression.

Crushed fresh leaves will help relieve irritation and itching if applied to a wound from a mosquito or midge bite.

To lose weight, it is recommended to drink a quarter glass of juice from the leaves before meals.

Contraindications and harm of spinach to the body

The benefits of spinach for the human body are enormous. But if you do not take contraindications into account, you can cause significant harm to your health.

Spinach is not recommended:

• for acute and chronic diseases of the bladder;
• gastritis;
• stomach and duodenal ulcers;
• pancreatitis and inflammation of the gallbladder;
• gout;
• arthritis;
• kidney stone disease;
• liver cirrhosis; functional disorders of the kidneys and liver.

Conclusion

The benefits and harms of spinach for the body should be taken into account when consuming the leaves individually. Properly prepared green dishes will help avoid many health problems if you do not overuse them.

Reviews of spinach for weight loss

Recommended Posts

New Zealand spinach (tetragony): description, photos, reviews

Strawberry spinach: cultivation, beneficial properties, recipes

Garden spinach: beneficial properties, cultivation

When can you give your child spinach and how best to prepare it?

Spinach Matador: reviews and cultivation

Spinach: growing at home from seeds for beginners

How to grow spinach in open ground and greenhouse

How and when to plant sorrel

What kind of plant is wild garlic?