The humble spinach gives a lot for little. This vegetable is easy to grow and grows during the colder months surpasses any other in most minerals and vitamins.
The wild origin of spinach is unknown, although the first crops were located in Middle East.
They arrived in the Iberian Peninsula with the help of the Arabs, who paid special attention to its healing qualities and considered it the queen of vegetables for its fineness, uses and properties.
It was not introduced into Europe until the end of the Middle Ages, which incorporated it into its agricultural production throughout the 16th and 17th centuries; A little later it spread throughout America.
Properties of spinach
The nutritional power of spinach lies in its high content of vitamins and minerals: 100 g of this vegetable provides two thirds of the daily needs of vitamin A, almost all of the folic acid, half of the vitamin C and a quarter of the magnesium and iron needed per day.
A transcription error in the measurement of its nutrients led to the belief for many years that it contained ten times more iron than it actually does.
Even so, it can be considered quite rich in this mineral and its fame as a healthy vegetable is fully deserved.
Besides, Provide calcium, phosphorus, sulfur, chlorophyll, trace elements, enzymes and fiber. Its proteins (2.8%), although not very abundant, are more complete than in other vegetables.
Correct fertilizer of crops is essential for spinach to acquire the nutrients that characterize it. Excessive contributions of phosphate increase the harvest, but decrease some vitamins, potassium, calcium, magnesium and sulfur.
«Accelerated growth» spinach is therefore less nutritious than organic farming.
Health benefits of spinach
Spinach juice has shown its effectiveness in convalescent states and to improve anemia.
However, spinach is not suitable for people prone to kidney stones, gout or arthritis, since the oxalates it contains can promote these conditions.
The preventive and therapeutic potential of spinach is extraordinary. Your usual consumption helps prevent certain diseases and improve deficiency states. It is indicated in cases of:
• Anemia. Spinach provides 2.71 mg of iron per 100 g, a proportion that exceeds that of meat. Although iron from plant origin is absorbed with greater difficulty than iron from animal origin, vitamin C, coming from both the spinach itself and other foods, partly promotes its assimilation.
• Cholesterol. The fiber in spinach prevents the absorption of cholesterol and bile acids, while its antioxidants reduce the oxidation of LDL cholesterol and prevent atherosclerosis.
• Digestive problems. It helps purify the liver and is a laxative.
• Hypertension. Three tablespoons of spinach juice a day helps reduce tension in prone people.
• Overweight. Being a very light (22 cal/100 g) and vitamin-rich food, it is very useful in weight loss diets.
• Pregnancy. Due to its high content of folic acid and its antianemic power, spinach is ideal during pregnancy.
• Aging. Its antioxidants – it is also rich in vitamin E – protect the dermis from sun damage and the natural aging process.
• View. Lutein and zeaxanthin exert a powerful antioxidant action on the cells of the ocular system and prevent the loss of visual acuity due to macular degeneration.
Spinach in the kitchen
There are many varieties that can be eaten raw, boiled, steamed, sautéed, gratin, on pizza…
With dark, shiny green leaves, they are valued for their rapid growth, their tender texture and their mild, slightly acidic flavor, which goes well with a wide variety of recipes.
The truth is that spinach, as a classic vegetable that it is, It appears in recipe books around the world.
In Japan It is blanched and served with soy sauce, while other eastern countries use it as stuffed with pasta and vegetables.
In Europe it is made Florentine style or accompanied by raisins and pine nuts in a recipe reminiscent of medieval times. It is also combine with chickpeas and curdles into tortillas.
Simple to prepare
There are numerous varieties of spinach, which can be classified into two categories: those with curly leaves, which are consumed fresh between autumn and spring, and those with smooth leaves, which are usually purchased frozen throughout the year.
In general, the young leaves of the warmer season are can be consumed raw but those with smooth and large leaves, from winter, are usually leathery and must be cooked.
To cook spinach it is important use them very fresh. First they are washed well by briefly submerging them in cold water to remove traces of soil.
It is recommended to do this without removing them from the roots, since this makes them easier to manipulate, and then the damaged or yellowed leaves and very large stems are eliminated.
If they are to be consumed raw, they are dried, or blanched and drained well.
To boil them about 8 minutes is enough. They are then placed in a colander, briefly soaked with cold water to stop the cooking, and crushed well by hand to remove the water.
To preserve their green color, it is important to use plenty of water with a handful of salt and submerge them when they reach full boil.
The cooking water should not be consumed, as it contains too many oxalates.
They can be sauté in olive oil, or prepare it in a covered pot in its own water, since when cooking they lose a large amount of liquid.
Frozen spinach is cooked without thawing, by boiling or stewing in a casserole.
The volume of fresh spinach is reduced by about three quarters when cooked. For a first course you need a few 600 grams per serving; For garnish, half is enough.
It must be taken into account that, once cooked, the spinach They must be consumed within 24 hours, Because after a certain time harmful substances can be generated.