Health
Magnesium in spinach: explanation of benefits
We're hearing more and more about the importance of magnesium. Among other things, essential minerals are beneficial in reducing inflammation; improved sleepand even DNA repair. “Magnesium is involved in many of the body's physiological functions,” nutritionists declare. Itzial Digon.
While it is certainly possible, take magnesium supplementsit's even more effective when taken the old-fashioned way. This means eating a diet rich in magnesium. fruits and vegetables. What food is a particularly good source? Spinach. Not only is spinach rich in magnesium, it can be cooked in a variety of ways without reducing the nutritional value of the mineral. nutritionist paula martin cleres In addition to magnesium, leafy vegetables contain calcium, iron, potassium, phosphorus, B vitamins, and vitamins A, C, E, and K, making them ideal for “skin, hair, and bone health.” It is pointed out that there is. ”
Why is everyone so particular about magnesium?
very similar vitamin DMagnesium is one of the nutrients that many of us are commonly deficient in, and it's gotten a lot of attention lately. But we need it. Magnesium is involved in hundreds of functions. “It keeps your muscles and immune system in good shape,” Digon explains, noting that: reduce fatigue.
Isabel Viña Bas, the supplement brand's resident endocrinology and nutrition physician IVB Wellness Lab Let me explain further. “Magnesium is the second most abundant mineral within each of our cells. Its role in the body is ubiquitous, as it is required for over 300 metabolic reactions, and two of the most important are “Correct muscle contraction and relaxation (including blood vessels and heart), and correct nerve transmission.'' the study Confirm that many people are magnesium deficient, Common symptoms This includes muscle heaviness, insomnia, fatigue, and more.
Magnesium in spinach
There's a reason spinach is a proven superfood. It's low in calories (only 7 calories per cup) and rich in antioxidants that protect your liver, colon, and eyes. Doctor Olivier Courtin-Clarins writes in his book: beauty in my recipesalso promotes spinach digestive health Thanks to its high fiber content.
Magnesium also stimulates the intestines and helps detox the body. Each cup of raw spinach contains 24mg of magnesium, so eating spinach is a win-win in keeping everything running smoothly.
Is it better to eat spinach raw or cooked?
Green vegetables like spinach can be eaten raw or cooked, as cooking does not destroy magnesium. In fact, the magnesium in spinach increases after cooking. Cooked spinach contains 157 mg of magnesium. “That is true, but cooked vegetables The body loses its ability to absorb certain amounts of water-soluble vitamins and minerals such as magnesium and iron. calcium It actually increases after cooking because the molecular structure changes and it becomes more bioavailable,” Digon explains. To that end, she recommends eating cooked spinach at night to aid digestion and absorption. good night.
Easy ways to incorporate spinach into your diet
With that in mind, there are various ways you can add spinach to your diet. Try spinach as a base for salads with all kinds of ingredients. For example, Courtin-Clarins advises combining spinach with cherry tomatoes, olive oil, and white wine vinegar to create a simple salad. If you need additional nutrients, include protein such as chicken, turkey, or tuna, and small amounts of healthy fats such as walnuts or avocado.
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