Eat spinach

Although spinach is not a popular vegetable, it is very valuable and should be included in the diet.

Spinach is low in calories but at the same time contains a lot of health-promoting substances, for example, antioxidants such as flavonoids and carotenoids (lutein and zeaxanthin) and vitamins. Serving size of 100 g contains as much as 67 mg of vitamin C and 707 µg of vitamin A, or 141% of the daily requirement for this nutrient. It is a common belief that spinach is an excellent source of iron, but this aspect is overestimated. Spinach contains non-haem iron with a much lower absorption rate than iron derived from animal sources. In addition, oxalates (salts of oxalic acid) present in the spinach can bind iron and block its absorption in the intestines. Also, people suffering from oxalate stones need to be especially careful about adding spinach to their diet. To reduce the adverse effects of oxalates, it is worth combining spinach with products rich in calcium.


Cheese spinach:

fry the spinach and chopped garlic in olive oil with a pinch of salt. When the spinach softens slightly and reduces its volume, add crumbled feta cheese and simmer until the cheese dissolves and thickens the spinach.

Ingredient

Weight [g]

Measurment

Spinach

150

Olive oil

12

1 spoon

Garlic

12

2 medium cloves

Feta cheese

100