by Valeria Ghitti
CHOOSE IT THIS
85% of spinach is frozen from the food industry or processed to obtain ready-made dishes but, if you want, you can have them fresh on the table almost all year round. In the north of the country, in fact, the harvest takes place from March to December, while in the central south from October to April.
«If you choose them fresh, buy them with shiny, fleshy and crunchy leaves. You can store them in the refrigerator for 2 to 3 days in paper bags », explains Lorenzo Bazzana, Coldiretti's fruit and vegetable manager. "Remember that autumn varieties have a more intense taste than spring ones."
RAW FOR A GOOD MOOD
Spinaches they are rich in vitamins, especially the A, C and B9 o folic acid, essential for DNA synthesis and repair, as well as for the production of red blood cells and, in pregnancy, to prevent malformations.
THEfolic acidFurthermore, together with tryptophan, an amino acid contained in these plants, promotes the synthesis of serotonin (the hormone of good mood) while tyrosine, an amino acid precursor of dopamine, gives a lot energy.
"In order to benefit from it to the fullest, eat them raw, alone or in mixed salads, seasoned with a little oil and salt », remembers Anna D'Eugenio, nutritionist doctor. “They also have a mildly exciting effect on the nervous system and raise the mood».
COOKED AS A RECONSTITUENT
In the pot, spinach loses about 50% of its nutrients. Blanched and then stirred over the heat off with butter and parmesan, and with the addition of a handful of pine nuts, they become a tasty and energizing side dish, useful for children and in the cases of fatigue and asthenia. «In this way, in fact, all the mineral salts and in particular the iron spinach, to which is also added that of pine nuts ”, explains the nutritionist.
«However, this is a solution that is not suitable for those who have problems with kidney stones, because these vegetables are rich in oxalic acid, which when combined with the iron and calcium present, facilitate the formation of kidney stones in those who are predisposed. In general, spinach in the daily diet they should be alternated with other vegetables».
2 VARIETIES TO TRY
VIROFLAY - It has a large head with broad leaves, smooth, lanceolate and bright green in color. Peretta in salad.
BLACK MERLUS - Dark green in color, ha leaves of medium size, slightly bullous and curled. Excellent for omelettes, boiled or sautéed in a pan.
NUTRITIONAL VALUES - For a hectogram of spinach: 1,9 g of fiber, 530 mg of potassium, 78 mg of calcium, 2,9 mg of iron, 485 mg of Vitamin A, 54 mg of vitamin C e only 31 calories.
