In this 10-part series, 10 self-selected superfoods are central. Vegetables or fruit that is packed with vitamins, minerals and other good components. In this article we look at spinach. Who has not been brought up with it: eat spinach and become just as strong as Popeye! But is this the case and what other healthy effects does eating spinach have? For example, did you know that spinach is also very healthy for women who want to become pregnant? And that it is full of antioxidants?
Eating spinach is certainly healthy and good for your body. Spinach is rich in antioxidants, contains iron (good for the production of red blood cells and oxygen transport), contains the minerals potassium, calcium, magnesium and phosphorus (read further why these minerals are good for you). But spinach is also high in fiber and contains 83 mg of folic acid (vitamin B11) per 100 g of spinach. Folic acid is important for women who want to become pregnant or already are; it is important for the early development of the unborn child. Even when you do strength training, it doesn’t hurt to eat spinach regularly: spinach ensures that your muscles need less oxygen during exercise! That way you have energy. Spinach also contains significant amounts of vitamins E and A.
Spinach and antioxidants
Antioxidants are substances that can help your body to damage cells and tissues. In fact, it is a collective name for substances such as vitamins C and E, selenium, zinc and bioactive substances such as lutein. Oxidation can be compared to the process of browning an apple, by applying lemon juice on it, the apple does not turn brown. This is partly due to the antioxidant vitamin C that is in the lemon. Oxidation (a normal process) can cause damage to cells in our body and even (in the long term) cause cardiovascular disease or cancer. Eating foods with antioxidants has a positive effect on this.
Then to the spinach: spinach contains among other things the antioxidants lutein, zeaxanthin and carotene. Lutein and zeaxanthin are both good for our eyes. This way, among other things, the UV light is filtered. Carotene is for good resistance, maintaining normal house and mucous membranes and carotene is good for eyesight.
Also read >> avocado superfoods part 1
Spinach nutritional value per 100 grams
- Energy 15 kcal
- Energy 63 kj
- Water 93.6 g
- Protein 2.5 g
- Carbohydrates 0.6 g
- Sugars 0.4 g
- Fat 0.3 g
- Saturated fat 0.0 g
- Fiber 2.0 g
This information is from Voedwaardetabel.nl . Want to know more about the nutritional value of spinach, exactly how much vitamins and minerals spinach contains? Then visit this site.
Spinach can be used in all kinds of delicious recipes, for example, we combine it with salmon in a pasta salad. But you can also make a delicious smoothie from it: recipe to make a spinach green smoothie.
Do you have a tasty recipe with spinach or another tip about this superfood? Let us know in the comments!