[ad_1]
Who remembers Popeye's favorite food? Spinach, not for nothing, was chosen by the character of the drawing as allies to have more strength. This vegetable is rich in iron (important for the oxygenation of the blood), calcium, magnesium and potbadium, it participates in the formation of bones and teeth, muscle health and the prevention of cramps. It is also a source of vitamins such as complex A, B and folic acid, C, E and K. However, this high nutritional value can have its potentiated effect depending on the process of preparation.
Spinach – Photo: Shutterstock / virtu studio
Researchers at Linköping University in Sweden conducted a study published in the journal Food Chemistry to find the healthiest way to eat spinach.
Photo: Photo by: Shutterstock / virtu studio / My Life
They examined the level of lutein in food, which is a fat-soluble natural pigment found in dark green vegetables. This antioxidant is important because it can reduce the inflammation of the immune system cells of patients with coronary artery disease.
For evaluation, scientists bought spinach in a supermarket and cooked it in different ways. They fried, boiled and boiled for up to 90 minutes and measured the level of lutein. They also studied the level of lutein when spinach was chopped for salads and smoothies.
After reviewing the results, they found that the best way to obtain lutein was to mix raw spinach in a juice or smoothie. It is even more advantageous to add a dairy product such as milk or yoghurt. In fact, when the spinach is cut into small pieces, the leaves release more lutein and the fat of the dairy ingredient increases the solubility of lutein in the liquid.
They also discovered that by heating spinach by boiling or frying, for example, much of the lutein was removed. In fact, when it is fried at high temperature, much of the lutein is degraded in just two minutes. By the way, it's best not to heat the spinach.
Source link
