What are the nutritional value of spinach
In recent years, healthy diet has become one of the hot topics on the Internet, especially the nutritional value of green vegetables has attracted much attention. As a common green leafy vegetable, spinach is not only affordable but also nutritious, and is known as a "nutrition model student". This article will introduce the nutritional value of spinach in detail and combine structured data to help you better understand this healthy ingredient.
1. The main nutrients of spinach
Spinach is rich in a variety of vitamins, minerals and antioxidants. Here are detailed data on its main nutrients:
| Nutritional ingredients | Content per 100 grams | Proportion of daily recommended intake |
|---|---|---|
| Vitamin K | 483μg | 604% |
| Vitamin A | 9377IU | 188% |
| Folic acid | 194μg | 49% |
| Vitamin C | 28.1mg | 47% |
| iron | 2.7mg | 15% |
| calcium | 99mg | 10% |
| Dietary fiber | 2.2g | 9% |
2. The health benefits of spinach
1.Promote bone health: Spinach is rich in vitamin K, which is crucial for bone health and can help absorb calcium and prevent osteoporosis.
2.Improve vision: Vitamin A and lutein in spinach help protect eye health and reduce the risk of macular degeneration and cataracts.
3.Strengthen immunity: Rich vitamin C content makes spinach ideal for strengthening the immune system and helps fight colds and other diseases.
4.Prevent anemia: The iron content in spinach is relatively high. Although the absorption rate of plant-based iron is not as good as that of animal-based iron, foods rich in vitamin C can improve the absorption rate.
5.Antioxidant effects: Spinach contains a variety of antioxidants, such as beta-carotene, lutein and zeaxanthin, which can help eliminate free radicals in the body and delay aging.
3. How to maximize the nutrition of spinach
1.How to cook: Lightly steaming or fast stir-frying can retain nutrition more than long-term high-temperature cooking. Overcooking can lead to the loss of water-soluble vitamins such as vitamin C.
2.Pair with food: Eating it with foods rich in vitamin C (such as citrus fruits) can improve the absorption of iron.
3.Storage method: Fresh spinach should be kept in the refrigerator, and it is best to eat it within 3-5 days to maintain the best nutritional state.
4. Precautions for purchasing and eating spinach
1.Purchase Tips: Choose spinach with bright green leaves and crisp texture to avoid yellow or spots.
2.Edible suggestions: Spinach contains oxalic acid, which may affect the absorption of calcium. Therefore, it is recommended to blanch it and then cook it to reduce the oxalic acid content.
3.Special group of people: Patients with kidney stones should limit their spinach intake because the oxalate in it may aggravate the condition.
5. Nutritional comparison between spinach and other leafy green vegetables
| Vegetable types | Vitamin K (μg/100g) | Vitamin A (IU/100g) | Iron (mg/100g) |
|---|---|---|---|
| spinach | 483 | 9377 | 2.7 |
| Kale | 817 | 9990 | 1.5 |
| Swiss chard | 830 | 6116 | 1.8 |
| lettuce | 126 | 7405 | 0.9 |
From the above comparison, we can see that spinach has outstanding performance in terms of vitamin A and iron content and is a rare source of nutrition in daily diet.
Conclusion
As a nutritious vegetable, its health value cannot be ignored. Whether it is raw as a salad or cooking it into various dishes, it can bring many benefits to our health. It is recommended to include spinach in your daily diet 2-3 times a week and rotate with other green vegetables to obtain comprehensive nutrition. Remember, a balanced and diverse diet is the key to health.
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