Spinach Roots Benefits । How To Cook Spinach Leaves & Roots?
Did you know that spinach roots benefit more than the leaves? This leafy green is not just strengthened the muscularity pop as Popeye, but it is also rich in minerals and vitamins that have got proven beneficial to accomplish a healthy body and gain youth.
Spinach is known as initially a local production of Iran and was later made known to the world. It grows in temperate regions and comes into mainly two varieties (flat-leaf and curly-leaf)The curly-leaf spinach is more popular, mainly because it is most preferred for its subtle flavor.
Generally, spinach is available throughout the year but is seen a lot in the bazaars throughout the months of March to May and September to October. When buying spinach, make sure you get leaves that are rich dark green, it is a new bid.
The bright green color of spinach is an indicator of its rich content of vitamin C. Talking of vitamins, Popeye’s best-loved snack is also enriched with vitamin A, which also has antioxidant lutein and beta carotene which helps to strengthen the body tissues.
These antioxidants play an important role in protecting the skin from wrinkles. and photoaging, maintaining moisture, making the skin more elastic, and Improving the skin, Having smooth and well-hydrated skin is essential to prevent wrinkles and early signs of aging appear.
A Mug Of spinach Gain 35% Of Iron
Eating a mug of cooked spinach can get you about 35 percent of iron, which requires daily for the body. In fact, it is the best cure for anemia, which causes pale skin, brittle nails, itching, dryness of hair, and dry mouth.
Iron is needed by the body to produce the right amount of oxygen, which is an important element in the restoration of broken tissues. It also improves to maintain skin strength by growing the production of collagen and elastin.
Spinach Composition
Spinach is quite a valuable plant. It is a storehouse of vitamins and minerals that are essential for human health. It consists of:
- Choline (Vitamin B4)
- Nonacine equivalent (Vitamin PP)
- Biotin (Vitamin H)
- Phylloquinone (Vitamin K)
- Tocopherol acetate (Vitamin E)
- Ascorbic acid (Vitamin C)
- Folic acid (Vitamin B9)
- Pyridoxine (Vitamin B6)
- Pantothenic acid (Vitamin B5)
- Riboflavin (Vitamin B2)
- Thiamine (Vitamin B1)
- Retinol (Vitamin A)
A vegetable is 90% water. Contains a huge amount of indigestible fiber. This is a coarse dietary fiber that benefits the work of the intestines.
- Beta carotene
- Calcium
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Iron
- Copper
- Zinc
- Selenium
- Manganese
Spinach has a high content of easily digestible protein, which is necessary for the proper functioning of the body. It also contains a large number of different amino acids that perform a building function: arginine, valine, histidine, lysine, tryptophan, and others.
Spinach is also useful because it contains chlorophyll, a unique biologically active substance. The molecules of this substance are similar to the molecules of hemoglobin in the blood.
Health Benefits Of Spinach leaves & Roots
- It is rich in fiber, vitamins A, B1, B2, C, and K, calcium, phosphorus, iron, folic acid, magnesium, zinc, and beta-carotene, and the latter possesses powerful antioxidant activity.
- Spinach is very good in diets to lose weight because they produce satiety and only provides 16 calories per 100 grams.
- Spinach is the most prominent anticancer food, a property attributed to the significant amount of beta-carotene that has, as it slows the action of free radicals on cells.
- Its consumption is highly recommended during pregnancy since zinc intervenes in the formation of bones, and folic acid prevents defects in the spine, and malformations in the fetus, such as spina bifida and cleft lip.
- It favors the functioning of the immune system, as well as the control of diabetes because it contains an antioxidant known as alpha-lipoic acid, which increases sensitivity to insulin.
- Spinach is highly recommended in case of anemia due to its contribution to iron which improves absorption of vitamin C, also present in this vegetable.
- Contain lutein and zeaxanthin, substances that improve vision and prevent blindness caused by macular degeneration.
- The consumption of raw or cooked spinach helps to reduce constipation, regulating intestinal transit.
- Spinach contains a lot of vitamin A, which is necessary for the production of sebum that keeps hair hydrated and also for the growth of all body tissues, including hair.
- Spinach is also an excellent skin rejuvenator due to the combination of vitamins A, C, and E, and its antioxidant power. In dermatology, spinach is used as a nutraceutical (any food or ingredient in foods that has a beneficial effect on human health) to reduce the effect of free radicals on the skin.
How To Cook Spinach Leaves & Roots?
However, it should be noted that cooking spinach should be done in a simple way by boiling is the best way. by boiling spinach leaves the high content of oxalic acid gets reduced. retaining most of its nutritional value. Take a pot of boiling water put washed vegetables into it and let it cook, uncovered for 1 minute.
A large amount of cooking water and steam removes the acid from the leaves. After cooking, drain and eat as it is. It can also serve as a salad.
Other Ways to Cook Spinach
If you are concerned about how you can incorporate this vegetable into your diet without getting tired of it, there are plenty of ways to cook spinach.
In addition to a boil and mixing up a salad, lasagna can also be added or mixed into a filling soup for dinner. Spinach sauteed in olive oil also has a great flavor of pine nuts and gives a higher absorption of antioxidants in your body.
It also works well as a plate of grilled fish or meat for stir-frying in olive oil, garlic, basil, a pinch of salt and pepper, and a squeeze of lemon. Be sure to clean the leaves before cooking. To do this, cut the roots and blades.
Then swish it in a large bowl with water to the sand and soil from falling. Repeat two or three times, but never soak in water for a long time, or you are staying with a taste of vegetables and vitamin less.
On the other hand, if you are receiving the supply of groceries that are often sold in pre-washed bags of vegetables, no need to rinse them several times. Once just before cooking is sufficient.
Avoid washing spinach leaves before storage to keep it fresh for five days or less. Package in a plastic bag and the open air before storing in the refrigerator.
