“Maximizing the Health Benefits of Spinach: Tips and Tricks for Nutrient Absorption”

Spinach is mentioned for the first time in Korea in ‘Hunmongjahoe’ (1527) of King Jungjong of the Joseon Dynasty. It is estimated to have been introduced to Korea around the end of the 15th century from Central Asia, where it originated. Our ancestors ate spinach as a vegetable or put it in soybean paste soup to help maintain health. Read more about the health benefits of spinach.

◆ Slows aging and improves lung function… Lightly fried in oil or sprinkled with sesame seeds is good.

Spinach contains many nutrients, but the most important is beta-carotene. It has a whopping 2876ug of beta-carotene per 100g, the most among vegetables. It slows aging through antioxidant action that reduces oxidation (damage-aging) of the body, improves lung function, and has anti-cancer effects (National Cancer Information Center-National Institute of Agricultural Sciences data). There are also many lutein and zeaxanthin that protect the eyes. In particular, vitamin A, which helps prevent night blindness, is the highest among vegetables. Lutein, zeaxanthin, beta-carotene, and vitamin A are all fat-soluble, so it’s good to lightly fry spinach in oil or sprinkle with sesame seeds.

◆ Who cares about spinach vs sesame, lowers the risk of urethral stones

Spinach has a lot of oxalic acid (oxalic acid), so it must be eaten after it has been fully boiled. If not blanched, it can cause urethral stones. Adding salt to boiling water and briefly blanching with the lid open reduces nutritional loss and evaporates bitter oxalic acid. Wash the blanched spinach under running water to remove the astringent taste and foam residue before use.

Calcium contained in spinach is combined with oxalic acid and absorption rate is low, so if you eat spinach, you can increase the absorption rate. If you add sesame seeds, you can lower the content of oxalic acid and increase the content of calcium to increase calcium absorption. Because of the potassium component, people with poor kidney (kidney) health should be careful.

◆ How about a spinach sandwich? Protein + Unsaturated Fatty Acid Effect

Add spinach, whole wheat bread, and peanut butter to make a healthy spinach sandwich. Contrary to the preconceived notion of ‘butter’, high-quality peanut butter is regarded as a healthy food. It is rich in unsaturated fatty acids that are good for the body, so eating an appropriate amount is helpful for blood-vascular health. It is also rich in protein. When purchasing, it is a good idea to check the ingredients list to see if the sugar content is high.

1) Cut the roots of spinach, blanch it in boiling salted water, and squeeze out the water. 2) Cut off the stems of the blanched spinach, finely chop the leaves, and squeeze out the water. 3) Mix chopped spinach with melted butter, lemon juice, salt, and pepper to make spinach butter. 4) Cut the rim of a slice of bread and spread peanut butter on a slice of bread. 5) Put it on a non-greasy frying pan and cook it back and forth and cut it into bite-sized pieces.

◆ For non-needle use vs. for national distance… Rich in nutrients in red roots

Spinach can be divided into non-chilled and souped-up types. It is good to have a short length and a vivid red root part for unchim-yong, and for gukgeori-yong, it is good to have soft and long stems and wide leaves. When refrigerated, take out spinach and sprinkle with water to retain moisture and maintain freshness. Ethylene gas emitted from apples, melons, and kiwis accelerates aging of spinach, so avoid storing them together. It is easier to cook when the spinach stems are attached, so trim only the root part. The red part of the root is rich in nutrients, so it is better to use it as it is after scraping the outer skin with a knife rather than cutting it.