Like many other vegetables, spinach is full of beneficial vitamins, minerals, and phytochemicals. One of these compounds is lutein, a pigment found in many leafy green vegetables.
You can buy spinach all year round, fresh, frozen, and canned. The nutritional content of spinach varies whether you eat it cooked or raw. In this article we will explain the advantages of eating raw spinach, in addition to mentioning its benefits.
Characteristics of spinach that you should know
Like many other vegetables, spinach is full of beneficial vitamins, minerals, and phytochemicals. One of these compounds is lutein, a pigment that is also present in many green leafy vegetables. It is an antioxidant that collaborates with the immune system and has anti-inflammatory properties.
In detail, other characteristics of spinach are:
- It is a vegetable composed mostly of water.
- It contains very few carbohydrates but is high in protein.
- It is very rich in vitamins and minerals and at the same time it is a very good source of omega 3 fatty acids.
- Minerals: Calcium, Iron, Potassium, Magnesium and Phosphorus.
- Vitamins A, C, E, K and Group B vitamins (including folic acid)
Why should we eat raw spinach?
Researchers from the University of Linkoping in Sweden have proven that lutein is especially beneficial for the cardiovascular system as it helps to keep the arteries in good condition.
Lutein breaks down in heat, so if they are cooked, most of their beneficial effect is lost. Therefore, if you are interested in preserving this specific nutrient to improve your cardiovascular system, you should eat them raw.
In addition, the researchers wanted to check how much the available lutein is reduced with the different cooking methods : boiled in water, steamed or sauteed at different temperatures.
The highest amounts of available lutein were found in shakes made with raw spinach , especially those containing dairy products (which can be substituted for plant milks). Spinach that had been cooked showed lower amounts of lutein, especially in long cooks.
The consumption of raw spinach allows a better use of some of its main nutrients.
More reasons to eat raw spinach…
In the case of spinach, eating it raw can be a good way to protect its high vitamin C content. Raw spinach is also lower in calories than cooked and seems to better retain folates, much of which is lost during cooking.
Another advantage of eating them raw has more to do with our tastes. Since it is a way to maintain its crunchy texture, very pleasant in salads or garnishes.
Benefits of eating spinach
1. Protect your brain
Various components of spinach such as potassium, folate, and various antioxidants provide neurological benefits to people who consume it regularly.
According to neurology, folate reduces the onset of Alzheimer’s disease , so spinach is a very good choice for people who are at high risk of neuronal or cognitive decline.
2. Regulates blood pressure
Spinach is high in potassium and low in sodium. This mineral composition is a benefit for patients with high blood pressure since potassium helps regulate blood pressure while sodium increases it.
3. It could fight some cancers
Spinach is made up of several important elements that have shown promise in the treatment and prevention of various types of cancer. The different components of spinach, such as folate, tocopherol and chlorophyllin, act through different mechanisms that are beneficial against this disease.
4. Strengthen your bones
Spinach is a good source of Vitamin K, which works to retain calcium in the bone matrix, which leads to bone mineralization. Apart from this, other minerals like manganese, copper, magnesium, zinc and phosphorous also help in building strong bones.
This in turn can prevent a person from developing osteoporosis. These minerals are also essential for maintaining healthy teeth and nails.
5. Strengthen your muscles
A component of spinach, called factor C0-Q10, which is an antioxidant, plays an important role in building muscles. Especially the heart muscles that continuously pump blood to all parts of the body.
Finally, we remind you that because it is prone to forming oxalates, those who suffer from arthritis, gout, osteoarthritis and renal colic should avoid it. If you do not identify with these cases, you can enjoy it regularly without problem.
