What is useful and harmful for the health of spinach? Can we give spinach children and at what age? How to select, store, prepare dishes of spinach? In what form the spinach is most useful?
Indeed, the green leaves of spinach - a real pantry of many useful substances for strengthening the immune system and the body's health. He nizkokalorien, contains fiber, lots of phytonutrients (vitamins and trace elements of plant origin), including green leafy vegetables - the leader in iron content.
Fresh spinach leaves contain vitamins A, K, C, B complex, lutein and beta-carotene, and niacin, and folate, potassium, magnesium, manganese, copper and zinc, a source of omega-3 fatty acids.
Spinach is useful for:
- combat anemia,
- prolongation of a youth body cells,
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- various diets for weight control,
- diabetes,
- strengthening the skeletal system,
- the normal functioning of the nervous system,
- Pregnancy - contributes to the prevention of neural tube defects,
- cleansing the body against free radicals,
- prevention of osteoporosis,
- protection against cardiovascular disease.
100 g of fresh spinach swell almost half of the daily value of vitamin C.
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How to choose and store spinach
Choose spinach with fresh dark green leaves, limp, yellowed, stained - do not buy.If not spinach leaves collected at their own garden, after thorough washing under running water, put them in salt water for 30-60 minutes, so the water "come" dirt residues and insecticides.
The refrigerator spinach (not washed) can be stored for about a week, you can freeze the leaves for future use. However, the fresh leaves, the more these nutrients, so eat them better as soon as possible.
In what form is more useful spinach
Fresh spinach is most useful in its raw form, the leaves are added to salads, burgers, make juice and smoothies.
Many recipes with spinach - casseroles and soups, but during the heat treatment of the nutrients disappear, especially during prolonged treatment. Therefore, soup, for example, spinach is placed at the end of cooking and does not boil over 5 minutes.
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Hazardous properties of spinach
Repeated thermal treatment dishes and spinach (heating) can lead to transformation of the nitrates into nitrites and nitrosamines under the influence certain bacteria that thrives in the cooked food rich in nitrates, such as spinach and many other green vegetables. Spinach contains oxalic acid, which can crystallize in the urinary tract in oxalate stones.
Spinach in baby food
Spinach can be incorporated into a child's diet after 1.5-2 years. Add spinach to the soup and cook soup, make fresh salads such as cucumber and boiled eggs and sour cream.
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Be sure to ask, how to instill in children the right food preferences and habits to love healthy food.
