Iron In Spinach
Usually, when we talk about high iron content, the first thing we think of is meats. However, spinach (Spinacia oleracea) contains up to 4 mg of this mineral per 100 g. This may not seem like much, but if you compare it to the 2.1 mg per 100 g of beef, our whole outlook changes, doesn’t it?
spinach-salad
Despite this, there is a drawback with spinach leaf, and that is that our body is only able to absorb 2 to 4% of the iron it contains. This is because its iron is of the non-heme type. This means that this mineral is not part of the hemoglobin molecule, causing it to be unprotected and may be structurally altered by other substances in the digestive system, thus hindering its absorption.
Despite this, we can better absorb the iron provided by spinach if we combine it with foods rich in vitamin C, such as orange juice, as it reduces the non-heme iron to heme, which facilitates its absorption.
Spinach is also rich in potassium.
It is imperative that this mineral is in our body at levels that are in accordance with certain parameters, since it is an electrolyte that contributes to the proper functioning of our heart, as it works to maintain the heart rate.
The banana is the icon par excellence as a source of potassium, containing around 350 mg of this mineral per 100 g of fruit. However, spinach hides a secret that will surely surprise you: it contains no less than 423 mg of potassium per 100 g of spinach. For this reason, this vegetable is an excellent alternative and is easy to integrate into our daily nutrition through delicious salads.
Benefits of spinach for our health
Besides being a great source of iron and potassium for our organism, this food is also full of other nutrients, vitamins and proteins that generate multiple healthy benefits. Among these benefits we can highlight the following:
1. Strengthens the immune system
Spinach has vitamins and minerals, such as vitamin E and magnesium, which stimulate the immune system. This means that we will have a greater number of defenses to fight against those viruses and bacteria that want to enter our body.
2. Maintains eye health
Lutein and zeaxanthin are two carotenoids contained in spinach that help reduce the risk of future eye diseases. For example, like vitamin C, these two carotenoids reduce the chances of cataracts. This vegetable also contains vitamin A, which is also closely related to good eyesight.
3. Fight against free radicals
Spinach, like any other vegetable, is rich in antioxidants. These antioxidants will fight against free radicals that try to damage your cells, thus preventing diseases such as diabetes, cancer or Parkinson’s disease.
4. Helps Cardiovascular Health
This food is a great source of inorganic nitrate, which may reduce the risk of heart disease. Many studies support that spinach can help lower blood pressure and take care of your arteries, basic pillars for heart health.
5. Helps in the healing process
The vitamin C it contains is very good for generating collagen, which is essential in any healing process. In addition, together with the iron that we have already mentioned that this plant has, they form a perfect duo to support any process of healing and healing.
