Should you include spinach in your diet? Useful properties for women's health and contraindications

 Should you include spinach in your diet? Useful properties for women's health and contraindications

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Spinach is a rich green leafy plant. It is rightfully considered one of the most useful foods, thanks to its nutritional, antioxidant and anti-cancer components.

Fresh spinach leaves are added to salads. It is used for making sandwiches and sauces, soups and pies, omelets and smoothies. It also helps meat digest better.

What are the beneficial properties of spinach for a woman's body, and are there any contraindications - you will learn from this article.

Useful properties for the female body

  • Regular consumption of spinach helps to improve hormonal levels. Useful for menstrual irregularities and infertility. Stimulates the work of the pancreas, improves metabolism.
  • For women looking to lose weight, it is just a godsend. After all, this plant promotes gentle weight loss, without rigid diets.
  • Thanks to the fiber in its composition, it normalizes the work of the digestive tract, relieves the body of toxins and toxins, saturating it with useful substances.
  • It has a mild laxative and diuretic effect. Therefore, it will be an excellent assistant for such unpleasant problems as constipation and cystitis.
  • The iron content in spinach is quite high. Thanks to this, it is excellent at fighting anemia.
  • Perfectly heals the skin. Regular consumption of young leaves of the plant helps to clear the skin of acne, fill it with radiance. Improves complexion and rejuvenates.
  • It supplies cells with oxygen, which has a beneficial effect on the condition of the hair. Strengthens and promotes their growth.
  • This vegetable is quite effective in the fight against cancer. According to experts, it is indispensable for radiation therapy, so it is recommended to introduce it into your diet during this period.
  • Spinach is also good for eye health. Fights age-related vision loss. Relieves tension.
  • It has a beneficial effect on the nervous system. It soothes and helps to restore performance, prevents the development of memory problems.

Reference. Spinach is an excellent helper during childbearing. The vegetable contains folic acid, which reduces the risk of developing abnormalities in the fetus.


What is spinach good for? The composition of this leafy vegetable is striking in its richness.

  1. In terms of the amount of protein, it obeys only legumes. Its 2.86 g per 100 g of product.
  2. Spinach is rich in fiber - 2.2 g.
  3. The plant is not high in calories, fats occupy only a small part - 0.39 g.
  4. Carbohydrates are 1.43 g.
  5. Its water is 91.4 g.

According to nutritionists, the combination of vitamins in spinach is truly ideal.

  • Vitamin A in spinach is 469 mcg per 100 g of product.
  • Vitamin K. In 100 g of a vegetable, its 482.9 mcg, which is 4 times higher than the daily requirement, but is not a contraindication.
  • Vitamin B9 per 100 g of plant leaves - 194 mcg. And this is half the daily allowance for an adult.
  • Spinach boasts a content of vitamins A, C and K. By consuming 300 g of fresh leaves, you will be able to completely saturate the body with these vitamins, fill with energy and develop a strong protection against colds. In addition, vitamins A and C are not afraid of persistent temperatures and retain their beneficial properties after heat treatment.

Here are not all the components that the plant is rich in. Its composition is quite impressive. This vegetable deserves the title of champion due to its composition.

Indications for use

Spinach is used both to support the body as a whole and to prevent certain diseases. For some ailments, this plant must be introduced into the diet immediately. These include:

  • condition after radiation therapy;
  • vision and dental problems;
  • skin rashes, eczema, etc.;
  • problems of the female genitourinary system, in particular cystitis;
  • renal failure;
  • metabolic problems, diabetes mellitus;
  • hormonal disruption, the formation of various cysts;
  • anemia;
  • hypertension;
  • problems with heart;
  • under stress;
  • for the normal development of the fetus.

The use of this vegetable with these problems, together with the medicines prescribed by a specialist, will only be a plus. It saturates the body with useful substances for dietary nutrition. Gives energy, which is so important in the fight against ailments.


It is believed that spinach can harm people with certain health problems, such as the:

  • urolithiasis disease;
  • rheumatism;
  • nephritis;
  • stones in the duodenum and biliary tract.

This is due to the fact that oxalic acid is present in the spinach, which, due to heat treatment, increases significantly.

Advice: to avoid side effects, women with the above problems are advised to consume exclusively raw leaves and within reasonable limits. Thus, harm to the body is completely excluded.

Health Benefits of Pregnancy

Spinach is an important food for women during pregnancy. The vitamin composition of the plant has a beneficial effect on the growth of the fetus. And the expectant mother is facilitated by this period, helping to cope with toxicosis and constipation - the "faithful" companions of almost every pregnant woman. Read more about this here.

Use during lactation

Certainly, spinach is very beneficial for breastfeeding and can and should be consumed. But it is recommended to introduce this vegetable into the diet with caution, carefully observing the child's well-being and reactions. In a separate article, we will tell you about all the features of using spinach for breastfeeding.

How to use?

  • Young spinach leaves are especially beneficial raw. So it retains its antioxidant properties completely. After rinsing under running water, the leaves can be immediately used in the preparation of sandwiches, various salads, juices and even smoothies. The recommended daily allowance for an adult is 300 g.
  • And for those who do not like the bitter taste of fresh spinach, the leaves can be blanched. Dip in boiling water for a few seconds, then rinse with sufficiently cold water. So all the bitterness will go away, and the vitamins and color will be preserved.
  • Boiled, dried, and frozen spinach can be added to soups and baked goods, omelets, and pasta dishes. It should be noted that this vegetable goes well with meat, helping the body to better absorb it.

Important! Freshness and knowledge of measure are the main rules in friendship with this product. By following them, you will receive incredible benefits from this plant.

Dish recipes

Vitamin salad

You will need:

  • young spinach leaves - 100 g;
  • celery stalks - 1 pc;
  • tomato - 1 pc;
  • one small cucumber;
  • half sweet pepper;
  • a couple of sprigs of parsley.


  1. For the sauce, mix 1 tsp. balsamic vinegar, the same amount of soy sauce and 2 tbsp. Extra Virgin olive oil.
  2. Rinse the vegetables. Cut the celery stalk into thin strips, cucumber, pepper and tomato into cubes.
  3. Rinse the spinach leaves and shake off excess moisture. You can not cut it, but simply tear it as you like. Arrange it on a plate, add chopped vegetables and parsley to it.
  4. Season the salad and enjoy.

Summer soup

To make the soup you will need:

  • chicken fillet - 1 pc .;
  • egg - 3 pcs.;
  • fresh spinach leaves - 400 g (or the same amount frozen);
  • potatoes - 2 pcs. (medium size);
  • garlic - 2 cloves;
  • rice - 50 g;
  • cream - ½ cup;
  • salt and pepper to taste.


  1. Boil the fillets in two liters of water. Cut the finished meat into cubes.
  2. Add the diced potatoes and rice to the broth. Leave to simmer for 10 minutes. Then add the spinach. After the broth has boiled, cook for another 5 minutes.
  3. Turn off heat, add chicken, minced garlic, cream, salt and pepper.
  4. Stir and cover. Spinach soup tastes better if you let it sit for a while. At this time, boil the eggs, cut them in half and add to the soup along with the parsley. Done.

Banana smoothie

You will need:

  • young spinach - 1 large bunch;
  • banana - 1 pc;
  • milk - 1.5 cups;
  • honey - 1 tsp;
  • lemon juice - 2 tbsp. l.


  1. Rinse the spinach well and drain. Send the leaves, banana slices, honey, and lemon juice to a blender. After chopping the contents of the blender, pour in the milk.
  2. For a lean version of this smoothie, replace regular cow's milk with nut, oat, soy, rice, or fruit juice.

The cocktail is recommended to be consumed immediately, so that the spinach does not lose its color.

Below you can watch a video about what delicious and healthy meals for the whole family can be prepared with spinach:

What other leafy vegetables are shown for the fair sex?

Aside from spinach, there is a wide variety of leafy vegetables. Of these, one can single out those that are especially useful for women's health. These are parsley and the Italians' favorite chicory, oaky lettuce and iceberg lettuce. Other names include arugula, Swiss chard, and watercress.

Spinach is a storehouse of vitamins. This vegetable rightly received the palm among other vegetables. With regular use and proper storage technique, it will become a powerful weapon in the fight for your health.

Watch the video: Home Remedy for Anemia. Mane Maddu in Kannada (July 2022).


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