How to eat spinach to get the most benefits
How to eat spinach to get the most benefits.
Spinach is one of the green leafy vegetables that is highly nutritious. However, eating it the wrong way may prevent us from getting its full benefits . Let’s take a look at how to choose, cook, and eat spinach to ensure that your body gets all the nutrients it needs.
What is spinach ?
Spinach (Amaranthus spp.) is a green leafy vegetable that comes in many varieties, such as Thai spinach (Amaranthus viridis) that we find in the สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน market, and Baby spinach, a Western variety that is popular in salads or health food menus.
Key nutrients in spinach
- Vitamin A, Vitamin C, Vitamin K
- Folic acid, iron, calcium
- Antioxidants such as lutein and beta-carotene
- High in fiber, helps the digestive system.
With its wide range of nutrients, spinach is considered a “superfood”, especially among health-conscious people around the world.
Benefits of Spinach for the Body
Regular consumption of spinach in appropriate amounts can have many beneficial effects on the body, such as:
- Nourishes the eyes
Lutein and zeaxanthin in spinach have properties that help prevent macular degeneration and reduce the chances of cataracts in the elderly. - Strengthen the immune system:
Vitamin C in spinach helps stimulate the white blood cells, allowing the body to fight off germs better. - Prevent anemia:
Spinach contains iron and folic acid, which are important for the production of red blood cells. - Helps control blood sugar.
Fiber in spinach helps slow down the absorption of sugar, reducing the risk of diabetes. - Antioxidants, anti-aging
Antioxidants in spinach, such as beta-carotene and vitamin E, help reduce inflammation and cell degeneration.
How to eat spinach to get the most benefits
Although spinach is full of nutrients, if cooked incorrectly, the body may absorb less of the important nutrients. Therefore, eating it properly is very important.
1. Boil or stir-fry until cooked.
Proper cooking can help reduce “oxalic acid,” a natural substance that can bind to calcium or iron and reduce its absorption in the body.
Tip: Avoid overcooking spinach , as high heat destroys vitamin C and folic acid.
2. Eat with foods high in vitamin C.
- tomato
- orange
- lemon
- Bell pepper
Because vitamin C helps your body absorb iron from plants, try squeezing a little lemon into your stir fry, spinach , or eating an orange as a dessert after a meal.
3. Switch eating patterns
You can eat it as a stir fry, salad, smoothie or soup, but you should rotate the cooking methods to ensure that your body receives a variety of nutrients and a balance.
4. Choose fresh and new spinach .
Spinach that has been stored for too long will start to lose its nutritional value, such as vitamin C and folate. Choose fresh, dark green leaves that are not wilted or have black spots.
Precautions for eating spinach
- People with kidney stones
should avoid eating large amounts of spinach , as it is high in oxalic acid, which may increase the risk of calcium oxalate stones. - Avoid eating too much raw food.
Even though it contains a full range of vitamins, eating raw food every day can reduce the absorption of iron and calcium. - Young children and pregnant
women should consult a doctor or specialist before consuming regularly.
Recommended menu from spinach
- Spinach Omelette – Easy to make, delicious, protein from eggs and fiber from vegetables.
- Stir- fried Spinach with Garlic – A Simple, Everyday Meal
- Spaghetti with Spinach and Cream Sauce – A Creative Fusion
- Spinach and Orange Smoothie – For those who don’t like vegetables but still want some nutrition.
Eating spinach to get the most benefits is not just about quantity, but also about how to prepare it so that the body can absorb the most nutrients. If eaten in a variety and balanced, spinach can be a good source of energy that helps boost health every day.