To have healthy bones? Muscles? Nerves? Brain? Heart? Vessels? Teeth? Nails? Hair? Skin?
Spinach originates from Iran and Afghanistan, where he was probably bred from its wild ancestor. In Europe it is likely to bring Spanish and gradually gained great popularity due to their characteristic flavor and high nutritional value.
We know of several varieties of spinach, in its application, however, very different. It can be eaten both raw and cooked differently. In any case, the vegetables that should not be missing in our diet contains very valuable substance, a number of important vitamins and minerals necessary for good health.
Overview of the most important vitamins and minerals contained in spinach
Spinach is high in vitamin A, respectively. Carotenoids (such as beta-carotene), which are synthesized in the body in vitamin A. Spinach can also find high levels of B vitamins and vitamin C. Minerals Z is the most represented potassium, magnesium, sodium, calcium , iron, manganese and copper.
Beta carotene and vitamin A
The high content of carotenoids, especially beta-carotene known makes of spinach major protector of our health. Highly functional Beta-carotene is an antioxidant, it protects our body from free radicals and deprive it of heavy metals, for example, plays an important role in preventing cancer and other so-called diseases of civilization. Beta-carotene also gives our skin a "healthy color", protecting us from the negative effects of sun exposure and tanning improves the skin, helps to maintain youthful and helps in the fight against wrinkles.
Vitamin A - retinol, which is generated by the synthesis of carotenoids is known for its indispensability to the health of the human eye. It is also an effective protector of the mucous membranes in the body, helps in maintaining their defenses against viruses, causing eg bronchitis, rhinitis, pneumonia and so on.
Because vitamin A and its structural units are r ozpustné fat, you need to consume spinach with the addition of at least a small amount of fat, such as olive oil, in order to allow their efficient absorption into the body.
B group vitamins
The B vitamins found in spinach especially biotin (B8), vitamin important for healthy hair, nails, skin and musculoskeletal function properly.
In addition, niacin (B3), vitamin for healthy sleep, metabolism, strong heart and vascular system.
Folic acid (B9 - folic acid) is also richly contained in spinach. This vitamin is often recommended for women during pregnancy for healthy fetal development, but also for the actual fertility of women. It is also important for mental health, healthy blood, healthy hearing and the prevention of heart disease and stroke.
Miracle cocktail of minerals in spinach
Above we list the most important minerals contained in spinach. Their high representation and the ratio spinach is extremely beneficial food. Potassium and calcium are essential for healthy teeth, bones, nerves and metabolic processes in the human organism. Iron is important for healthy blood and tissue oxygenation. Magnesium plays an important role both in the metabolism of substances, and for proper functioning of muscles, heart, brain, endocrine glands and helps keep the "nerves." Copper maintains sufficient levels of the "hormone of bliss" in our body, promotes the production of pigment, protects against hair loss and is pivotal in the creation of hemoglobin. Sodium is required for proper regulation of body fluids, his nedostataek can lead to headaches and general fatigue.
Medicinal and health benefits of spinach are secured very high in all of the above substances and their relationship. Spinach is a vegetable that has a very positive effect on overall human health because it can guide and sanitate wide range of vital functions.
Spinach in the kitchen
Spinach is widely used in food preparation. In its raw state fits into salads, appetizers and so on., Preferable in the case of a young and fragile leaves. Cooked it in our latitudes, primarily known as an attachment is excellent and spinach soup or stuffed spinach rolls, casseroles, sauces, omelettes and pastries with spinach. In the south of Europe is very popular in combination with pasta or pizza, it is suitable also for example in rice dishes, adapted to various meats, seafood and so on. Due to its biological nutritious spinach is very popular among vegetarians and vegans, mainly because of the richness in minerals.
It turned out that spinach contains such high levels of biologically active substances, it is preferable to consume it in smaller doses, and more frequently than bursts in high quantities in order to cause a full absorption of substances beneficial to health.
It often happens that the children for whom the regular consumption of spinach was a great asset in the development, not overly fond of its taste. This is often in adulthood, and even those people change over time he literally "come to taste" and becomes their favorite food.
The author Spinach for health and beauty: Michaela Vorlová