We offer you a new idea of spinach, spinach salad with delicious, wonderful and healthy strawberries. This power is wonderful as well as light. It is very useful for health and is very suitable for following a diet for weight stabilization or weight loss. You can switch the usual power and eat it for great benefit with almost no calories. We will give you the recipe and how to prepare it and also offer you the nutritional benefits of each of the two main components of power.
Spinach salad with strawberries
We offer you a delicious and light recipe for a balanced diet of spinach and strawberries.
Ingredients of spinach salad with strawberries :
- 1/2 cup of Vita cheese.
- 1/2 cup fresh spinach.
- 1/2 cup almond slices.
- 1/4 kilo of strawberry pieces.
How to prepare spinach salad with strawberries:
- Place the spinach in the salad bowl and mix it with feta cheese and strawberries.
- A little vinegar can be added to the salad to add a wonderful taste.
- Then place the almond slices on the salad and take them
Whether it is frozen or fresh, one can not deny that strawberries are a popular fruit that most people in the world eat, and they also have many health benefits. If you are not a fan of strawberries, you do not have to continue. Not only is the juice juicy but also strawberry has many health benefits, as it contains many nutrients and antioxidants (such as vitamin C). So we’ll show you why you should add this wonderful fruit to your diet.
Health benefits of strawberries in spinach salad with strawberries
1 – help to strengthen the immune system
Toronto nutritionist Madeleine Edwards says strawberries are a great source of vitamin C. “Most mammals – with the exception of humans – have the ability to produce vitamin C naturally, which is why it is important to get vitamin C daily by food. One serving of strawberries contains 51.5 milligrams of vitamin C, about half of your daily requirement. You can double the serving in one cup and get all your vitamin C needs in one cup. ” Vitamin C is a powerful immune enhancer and acts as a strong antioxidant.
- 2. Keep your eyes healthy and your eyesight strong
The antioxidant properties of strawberries may also help prevent cataracts, which can cause blindness at a later age. The eyes require vitamin C to protect them from exposure to free radicals from harmful ultraviolet rays that may damage the protein in the lens. Vitamin C also plays an important role in strengthening the cornea and retina.
However, studies have found that high doses of vitamin C increase the risk of cataracts in women over the age of 65, and researchers at the Karolinska Institute in Stockholm noted that the risk is related to vitamin C, which is obtained by taking supplements and It is not vitamin C that you get from fruits and vegetables.
Helps to overcome cancer
Vitamin C is an antioxidant that can help prevent cancer, because a healthy immune system is the best defense in the body. There is also a phytochemical that is found in strawberries, which Madeline Edwards says. “It has also been shown that alajic acid produces anti-cancer properties such as preventing the growth of cancer cells.” Strawberries also contain antioxidants of lutein, zithansin. These antioxidants help to get rid of free radicals and erase the negative effects these molecules can have on the cells of the body, says Madeleine.
4. Prevent skin wrinkles
Vitamin C in strawberries plays a vital role in collagen production, helping to improve skin elasticity. Because we lose collagen as we age, eating foods rich in vitamin C makes us healthier and younger. But not only vitamin C is responsible, researchers at the University of Haleem in the Republic of Korea found that ellagic acid clearly inhibits collagen destruction and inflammation response – two key factors in the development and appearance of wrinkles – in human skin cells, Continuous exposure to harmful skin UV rays.
- 5 – reduce the proportion of cholesterol in the blood
According to the Heart and Stroke Foundation, heart disease is one of the leading causes of death among women in Canada. Fortunately, strawberries also contain strong enhancers for heart health. “Eligic acid and flavonoids – phytochemicals – can provide an antioxidant effect that can benefit heart health in different ways,” explains Madeleine Edwards. The first method is to counteract the effect of low-density lipoprotein (LDL) – harmful cholesterol – which causes the accumulation of plaque layers in the arteries and their blockage. The second method is that it provides an anti-inflammatory effect which is also good for the heart.
Researchers at the Center for Clinical Nutrition and Risk Adjustment in Toronto studied strawberry effect on a cholesterol-lowering diet and found that the addition of strawberries to the diet has reduced oxidative damage and blood lipids and both play an important role in heart disease and diabetes.
6. Reduce inflammatory infections
Antioxidants and chemicals in strawberries can also help reduce arthritis, which may also cause heart disease. A study by the Harvard School of Public Health found that women who ate 16 or more strawberries a week had a 14 percent C-reactive protein-a marker of an infection in the body.
7. Regulates blood pressure
Potassium is a wonderful healthy food for the heart, and each serving of strawberries provides about 134 milligrams of potassium. Strawberries are an average source of potassium according to the Alberta Center. Potassium can help regulate blood pressure and may help lower high blood pressure by acting as a barrier against the negative effects of sodium. Therefore, this wonderful effect of strawberries on blood pressure in addition to their ability to reduce the proportion of bad cholesterol in the blood and get rid of inflammation and high blood pressure, strawberries is one of the most useful fruits that can be addressed to the health of the heart.
- 8. Increase the amount of fiber in your body
Fiber is essential for digestive health and to improve digestion, strawberries contain about 2 grams of fiber per serving. When the human body is exposed to the lack of fiber it is exposed to some digestive problems such as constipation and inflammation of the intestine, and this affects about 50% of people over 60 years. Fiber also helps fight type 2 diabetes. Edwards says the fiber helps slow the absorption of glucose in the blood. As a result, adults who want to control diabetes can enjoy strawberries – moderately – in their diet.
9. Helps control weight
Weight maintenance is one of the best defenses against type 2 diabetes and heart disease, and is also beneficial to overall body health. “Low-calorie strawberries are normal (about 28 calories per serving), and are fat-free and low in both sodium and sugar,” Edwards said. Strawberries also contain natural sugars. This is despite the fact that the total sugar content is fairly low and is about 4 grams per serving. The total carbohydrate content is less than half a slice of bread. You can take a double dose of about one and a half cups and you will get a snack that gives you less than 100 calories and is also healthier than those ready-made snacks.
10. Helps improve fetal health before birth
Folate “Folic acid” is a vitamin B recommended by doctors pregnant women or women who plan for pregnancy. Strawberries are a great source of folic acid because each slice of strawberries contains 21 milligrams of folic acid. Folic acid is very necessary in the early stages of pregnancy to help develop the child’s brain, skull and spinal cord. Folic acid in strawberries may help prevent some birth defects.
Spinach is one of the most wonderful foods, rich in useful nutrients and low calorie. These leafy vegetables with dark green leaves such as spinach are important for skin, hair and bone health. It also provides protein, vitamins and minerals.
The health benefits of spinach include improving the control of blood glucose in diabetics, reducing the risk of cancer, improving bone health, and providing important minerals and vitamins for the body. Many cultures have used spinach throughout history, making it a very healthy healthy food. One cup of spinach contains:
- 7 calories.
- 86 grams of protein.
- 30 mg of calcium.
- 81 grams of iron.
- 24 mg of magnesium.
- 167 mg of potassium.
- 2813 IU of vitamin A.
- 58 micrograms of folic acid.
Spinach also contains vitamin K, phosphorus, thiamine and fiber. Most of the calories in spinach come from protein and carbohydrates.
Spinach also contains iron, which affects the energy efficiency of the body. Spinach is a great source of citrus, and you can combine foods rich in vitamin C, such as citrus, with spinach, to improve iron absorption.
Spinach also contains about 250 milligrams of calcium per cup. However, it is easily absorbed less than the amount of calcium the body gets from dairy sources. Because spinach contains oxalates, which are linked to calcium and this makes it difficult for the body to use.
Magnesium is also available in spinach, which is essential for energy processes in the body and maintenance of muscle and nerve functions, regular heart rate, and maintain blood pressure at its normal rate.
Health benefits of spinach in spinach salad with strawberries
Control of blood sugar
Spinach contains antioxidants known as alpha lipoic acid, which helps lower glucose levels, increases insulin sensitivity and prevents stress-induced changes in diabetics. Studies on alpha lipoic acid have also shown a decrease in peripheral neuropathy and autonomic neuropathy in diabetics.
Helps prevent cancer
Spinach and other vegetables contain chlorophyll. Several studies have shown that chlorophyll is effective in preventing the cancerous effects of certain cells and amines in the body. These characteristics are obtained when cooking food at high temperature. This can help prevent cancer growth.
- 3 – prevent asthma
A study of 433 asthma-stricken children between the ages of 6-18 years and 537 other children who did not have asthma showed that the risk of asthma was lower in people who consumed a large amount of certain nutrients. One of these elements is beta-carotene, which is an important source of spinach.
Helps lower blood pressure
Spinach contains large amounts of potassium and is an important element for those suffering from high blood pressure, so it is recommended to eat spinach for people with high blood pressure.
Potassium helps reduce the effects of sodium in the body. Eating a small amount of potassium may be a risk factor for the development of high blood pressure due to the high proportion of sodium in the blood.
5. Help improve bone health
Decreased vitamin K intake is associated with an increased risk of bone fracture. The intake of adequate vitamin is very suitable for bone health, as it acts as an average of bone proteins, and improves the absorption of calcium, and may reduce the amount of calcium that exits the body through urine.
6 – promote the regular movement of the digestive system
- Spinach is rich in fiber and water, both of which help prevent constipation and promote the movement of the digestive system.
7 – Maintain the health of skin and hair
Spinach contains large amounts of vitamin A, which controls the production of oils in the pores of the skin and hair follicles to moisturize the skin and hair.
This is the oil that causes the accumulation of acne, so the vitamin “A” helps in reducing the appearance of acne, as it is necessary for the growth of all body tissues including skin and hair.
In addition, spinach and other leafy vegetables contain high amounts of vitamin C, which helps build collagen, which provides a healthy structure for hair and skin. Spinach is also very useful to prevent hair loss due to lack of iron and this to contain spinach on large amounts of iron, which helps to protect hair from falling.