Spinach. The composition and use of spinach



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Spinach. The composition and use of spinach

Written proteins, fats, carbohydrates and calories in 100 grams of spinach. Ingredients 100 grams of spinach

Nutritional value per 100 grams of spinach:

  • Carbohydrates — 3.63g
  • Protein — 2.86 g
  • Fats — 0.39 g

Energy value per 100 grams of spinach:

  • 20.5 kcal

Carbohydrates in spinach:

  • Monosaccharides — 1.4 g
  • Polysaccharides — 2.2 g

Proteins in spinach:

  • Essential amino acids — 851 mg
  • Nonessential amino acids — 1263 mg

Fats in spinach:

  • Saturated fatty acids — 0,063 mg
  • Monounsaturated fatty acids — 0,010 mg
  • Polyunsaturated fatty acids — 0,165 mg

Vitamins in spinach:

  • Ascorbic acid (Vitamin C) — 28.1 mg
  • Thiamine (Vitamin B1) — 0.078 mg
  • Riboflavin (Vitamin B2) — 0.189 mg
  • Niacin (Vitamin B3 or Vitamin PP) — 0,724 mg
  • Pyridoxine (vitamin B6) — 0.195 mg
  • Focalin (Vitamin B9 or folic acid) — 194 mcg
  • Retinol (Vitamin A) — 469 mcg
  • Alpha-tocopherol (vitamin E) — 2.03 mg
  • Vitamin K — 482.9 mcg

Minerals in spinach:

  • Calcium — 99 mg
  • Iron — 2.71 mg
  • Magnesium — 79 mg
  • Phosphorus — 49 mg
  • Potassium — 558 mg
  • Sodium — 79 mg
  • Zinc — 0.53 mg

Benefits of spinach

Energy and food use spinach:

Spinach in the picture

Spinach — a vegetable. The diet of spinach is perfect either as a supplement to the basic food for all people, without exception, either as a separate meal for losing weight. 100 grams of spinach contains a very small amount of nutrients.

Carbohydrates total of about 3.6 grams per 100 grams of spinach. And most carbohydrates account for fiber, which is not digested and used in dietary fiber, providing a positive impact on the human body, of the ingested toxins.

Dietary fiber per 100 grams of spinach at 7.3 % of the daily norm. Combining with other useful products, you will be able to get the rate, and maintain their digestive system in good condition, thus also having a positive effect on the whole body.

In spinach vegetable protein. The amount of protein per 100 grams is very small, insignificant. However, when calculating the daily protein needs, consider the fact protein spinach contains 40% essential amino acids of the total, about 850 mg.

Fat in spinach is very small. Saturated fatty acids, total 0,063 mg, respectively, no harmful effects on the body are not expected.

Vitamin benefits of spinach:

Spinach like any other vegetable or fruit, a source of vitamins. 100 grams contains all the required vitamins needed by the body. Consuming 100 grams of spinach a day, you satisfy the body's need for vitamins:

  • Ascorbic acid (Vitamin C) — 37.5 %
  • Thiamine (Vitamin B1) — 3.9%
  • Riboflavin (Vitamin B2) — 9.5%
  • Niacin (Vitamin B3 or Vitamin PP) — 4.8%
  • Pyridoxine (vitamin B6) — 9.8%
  • Focalin (Vitamin B9 or folic acid) — 12.9%
  • Retinol (Vitamin A) — 52.1 %
  • Alpha-tocopherol (vitamin E) — 20.3%

Considering how vitamins in spinach satisfy the daily needs of the body as it can be concluded, spinach is an excellent source of vitamins:

  • Vitamin C
  • Vitamin A
  • Vitamin E

If you eat spinach just as a separate product, Vitamins A and E will not be assimilated. After spinach very small amount of fat and fat-soluble vitamins, these, for their assimilation of fats needed. Furthermore, Vitamin E is only absorbed a sufficient amount of zinc. To this end, I would recommend you to water spinach or extra virgin olive oil, or eat it with red meat, which contains fats and zinc. For example, you can make beef steak and add the spinach. Get a dish rich in protein and vitamins, and vitamins to assimilate and accordingly such meal will really benefit your body.

And spinach is better to eat raw, so you keep all the vitamins in its entirety.

Mineral use spinach:

In spinach contains all basic essential minerals. Eating 100 grams of spinach, you satisfy the body's need minerals:

  • Calcium — 12.4 %
  • Iron — 18%
  • Magnesium — 19.8%
  • Phosphorus — 3.3%
  • Potassium — 14%
  • Sodium — 2%
  • Zinc — 3.5%

100 grams of spinach a day can be a good source:

  • Gland
  • Magnesium
  • Potassium

Opinion about spinach

Spinach is a great product that is suitable for everyday meals each person. Suitable for both those who just want to eat healthy, and those who lose weight. For all feeding correctly, it is a good source of vitamins and minerals. For dieters, a small amount of carbohydrates, making this product an excellent addition to receiving protein foods in the afternoon. So you will improve the digestibility of protein foods and stock main body of essential vitamins and minerals.

Just remember bad spinach balanced product for fats and certain minerals so it must be combined with other products that have zinc and FATS. Perfect red meat, olive oil, or you can try as I saw the recipe on the Internet, a salad of spinach and avocado. Avocados are over 20 grams of fat per 100 grams of product.



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