How to buy spinach.
Spinach is a thin, dark green leafy vegetable. His stalk is thin, a little hard.
Freshness of spinach.
It will look on the erect of the stems and leaves. Satin-green, intensely-coloured leaves with no gaps. The spinach in the photo are baby spinach, because there are larger and longer leaves. When you go to buy the product in the supermarket, we recommend:
- Observe the display site, it is clean and properly refrigerated.
- Choose the products, preferably in this order: vegetables, fruits, eggs, cheeses and dairy in general, after the products of pantry, but before the meats, poultry, fish and shellfish.
- When you reach your destination, refrigerate so that the “cold chain” is not interrupted.
Uses of spinach.
- Spinach can be eaten raw in salads, with other vegetables and with dressings and vinaigrettes.
- It is advisable to remove their stems and the central rib of their leaves, being a bit harsh.
- Their leaves when they are large are chopped with their hands or with a knife (stainless so that they do not become black or rust) and if they are small (baby) they leave whole to appreciate them.
- They can also be bleached in boiling water with salt for 2-3 minutes, for creams, sauces, omelettes, puddings and “green rice”.
Storage of spinach.
- Remove stems and root.
- Wash and dry if soiled.
- Place in plastic container, with lid and absorbent paper (dry) inside (in the bottom and before the lid).
- Refrigerate in a place not so cold, so that they do not burn.
Its duration also depends on its freshness at the time of the purchase.
Conservation of spinach.
Duration of spinach.
Approximately 8-10 days.
Spinach Tips.
- The spinach for salads, whether whole or chopped, place them in icy water to enliven their color and take a delicious crispy texture.
- When whitening (short cooking for 2-3 minutes maximum, in boiling water with salt, do not overexpose them to cook to preserve their color because otherwise they darken.
Note.
- Dry the moisture from the lid of the container so that it does not rot.
- Do not freeze raw or bleached because it changes its flavor and texture.
- Periodically check the status of the product to be able to consume it in time.
Nutrients and properties of spinach.
Spinach is an excellent natural resource of vitamins, fibers and minerals, which in comparison with meats, contributes low calories and does not contain fats. It is also rich in phytonutrients, especially beta-carotene and lutein, converting it into a plant with antioxidant properties that protect us from cellular damage. Their stalks are richer in fiber than leaves.
Nutritional properties
Spinach is mostly made of water. The amount of fats and carbohydrates is very low but it is one of the most protein-containing vegetables. It is rich in fibers, especially stems, proving to be very beneficial to our health. It is an excellent natural source of vitamins and minerals. Minerals include calcium, iron, potassium, magnesium, manganese and phosphorus. As for the vitamin content, spinach is rich in vitamin A, vitamin C, vitamin E, vitamin K, as well as group B vitamins (B6, B2, B1) and folic acid (vitamin B9). It also contains antioxidant substances such as flavonoids, and carotenoids (lutein and zeaxanthin, Neoxantina). It is also a good source of Omega-3 fatty acids.
Health benefits.
Promotes transport and oxygen storage in tissues
Spinach is an excellent source of iron. Iron is part of the heme or hem group that is part of hemoglobin and myoglobin. These are proteins that transport and store oxygen in our organism. Hemoglobin, blood protein, transports oxygen from the lungs to the rest of the organism. Myoglobin plays a fundamental role in the transport and storage of oxygen in muscle cells, regulating oxygen according to the demand of muscles when they come into action.
Increases muscle strength.
According to recently published studies, are the nitrates present in spinach, those responsible for increasing muscle strength. Popeye was right.
It helps to lose weight.
It is ideal to include in a meal plan to reduce weight, due to its low caloric content and its great nutritional contribution.
It promotes intestinal transit.
The fiber it contains promotes good intestinal transit and at the same time causes a feeling of satiety, ideal for slimming.
Promotes energy and vitality.
It intervenes in the transport of energy in all the cells through some enzymes called cytochromes that have the group heme or hem (iron) in its composition.
It helps prevent disease.
Due to the action of antioxidant substances, especially vitamin A and C, the cell damage caused by free radicals is prevented. It decreases the risk of cardiovascular disease, degenerative diseases and cancer. It prevents atherosclerosis, as these antioxidants together, prevent cholesterol from oxidizing and form LDL (bad cholesterol).
Benefits pregnant women and children
Due to its folic acid content (vitamin B9).
Improves vision.
Vitamin A, through a derivative called 11-cis-retinal is combined with opsin, and forms the rodposina in the poles of the retina. The poles are photoreceptor cells of the retina responsible for the vision at low luminosity. The deficiency of vitamin A and as a consequence the lack of synthesis of rhodopsin, causes night blindness. In turn, the presence of lutein and zeaxanthin, by its antioxidant action, prevents macular degeneration and protects against the development of cataracts. Recent research has found that these carotenoids are fat-soluble. Therefore, the consumption of spinach accompanied by a food rich in fats such as egg or nuts, favors the absorption of these nutrients.
Maintains balanced blood pressure.
Thanks to the minerals magnesium and potassium it contains. A recent study revealed that certain peptides (amino acids) present in spinach would inhibit the angiotensin-converting enzyme I, which converts angiotensin I to angiotensin II, which through its vasoconstrictor function increases the pressure Blood. In addition, its high potassium content and the low amount of sodium it contains, favors the elimination of fluids in excess of our organism favoring people who suffer from hypertension
