Spinach is a vegetable that has health benefits such as preventing anemia and colon cancer because it is rich in folic acid and antioxidants.
This vegetable can be consumed in raw or cooked salads, soups, stews and natural fruit juices, being an easy and economical option to enrich the diet with vitamins, minerals and fiber.
So, including spinach in your diet has the following benefits
To get these benefits, you should consume about 90 g of spinach 5 times a week, which equates to about 3.5 tablespoons of this cooked vegetable.
The following table provides nutritional information equivalent to 100 g of raw, sautéed spinach.
Ideally, you should consume spinach in the main meals, as the absorption of its antioxidant lutein increases with the fat of the food, usually present in the meats and oils of the preparation.
In addition, to increase the absorption of iron from spinach, you must consume some citrus in the dessert of the meal, such as orange, mandarin, pineapple or kiwi, for example.
This juice is easy to prepare and is an excellent option to prevent and combat iron deficiency anemia.
Ingredients
How to prepare:
Whisk all ingredients in a blender until spinach is crushed and serve fresh. See more recipes for weight loss juices.
Ingredients
How to prepare:
To make the dough, whisk the eggs, oil, garlic, milk, grated cheese and salt into the blender. Then gradually add the sieved flour and whisk until smooth. Finally add the baking powder.
Sauté spinach with garlic, onion and olive oil, and you can also add other ingredients to the drip, such as tomatoes, corn and peas. In the same pan, add the chopped mozzarella cheese and pie dough, mixing until smooth.
To assemble, grease rectangularly and pour the pan mixture, placing the grated parmesan on top, if desired. Place in a preheated oven at 200oC for 45 to 50 minutes, or until the dough is cooked.
See other iron-rich foods.