Do you remember the cartoon character 'Popeye' ? How
he was always consuming a can of spinach whenever he needed a good boost of
energy-well there’s a good why reason he ate so much of the green stuff:
spinach is a veritable powerhouse of nutrients. The good news is, you don’t
need to neck loads of this leafy green to reap its benefits.
Just 125g of fresh spinach will
provide you with more than 20 nutrients, including more than your recommended
daily allowance of vitamins K and A, almost all your daily requirements of
folate and around 40 per cent of your daily magnesium needs, and all for
around 30 calories. Bargain!
The leaf’s rich vitamin K and
calcium levels are great for strong bones, while its unique combination of
vitamins A and C, fibre, magnesium and folate have been shown to help
prevent cancer. The antioxidants in spinach clinch the deal: its flavonoids
help to protect against age-related memory loss and high blood pressure by
keeping dangerous inflammation at bay, while the carotenoids lutein and
zeaxanthin have been shown to help support eye health.
Green machine
One of the great benefits of spinach is its high iron content,
particularly if you’re veggie or suffer from heavy periods. Just one cup of
cooked spinach provides around 6.3mg of energy-producing iron. It’s also a
super workout food.
Research has shown that spinach (in high doses) may help reduce oxidative
stress caused by regular exercise and protect against muscle damage. It may
also make the body more efficient – spinach contains a compound called nitrate,
which has been shown to boost the mitochondria (the microscopic part of cells
that generates most of your energy), meaning your body will need less oxygen
when exercising.
How to store
Spinach should be stored loosely
in a plastic bag, and will remain fresh for up to 4 days. When consuming wash
before eating, just to get rid of any soil and chemicals. Opt for steaming or
microwaving rather than boiling to preserve all the essential nutrients.
How to eat it
Make sure you keep your spinach
refrigerated to preserve its high nutrient content. And try to make the most of
it while it’s still fresh – keeping it for up to a week in the fridge could
drain around half of its amazing health benefits!
Remember never to store spinach
in a metal container, as the iron may oxidise. And definitely don’t follow
Popeye’s serving suggestion: this veg is best enjoyed raw or lightly cooked –
not canned!
Other
Iron food sources
There are of course other food
sources that are rich in iron, having more options is always beneficial as you
can apply what you like to your lifestyle and still get a good iron intake.
Liver, beef and lamb make good
options, however if you are vegetarian soy beans, tofu and kidney beans are
also great alternatives.
For grains rich in iron, oatmeal
is a great option- it a low fat healthy breakfast and also reduces
cholestral.
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