The nutrition During pregnancy It is important for the well-being of the mother and the baby. Choosing the right foods helps you live through 40 weeks of pregnancy with serenity and health.
Let's understand together if it is possible to eat spinach during pregnancy or if it is one of the foods to avoid during pregnancy.
Nutritional benefits and values
Before seeing the importance of spinach when you are pregnant, let's see its properties.
Lthe nutritional values of spinach are:
- 90% water;
- 2% fiber;
- 3,5% protein;
- 3% carbs;
- 0,6% fat;
- 558mg potassium;
- 49 mg of phosphorus;
- 99mg calcium;
- 2,9mg iron;
- 79 mg magnesium;
- 79 mg of sodium.
Furthermore, they only contain 31 calories in every 100 grams.
Benefits and properties:
- combat free radicals;
- ensure eye health;
- reduce oxidative stress;
- help prevent cancer;
- lower blood pressure;
- purify the body;
- improve the health of hair and skin;
- strengthen the immune system;
- improve brain function;
- reduce hormonal changes;
- improve mood.
So… can you eat them if you are pregnant?
The nutritional values of spinach make them one of the vegetables that can be eaten during pregnancy.
However, spinach also contains oxalic acid, an antinutritional factor. This acid, when combined with various minerals, such as iron, magnesium and, in particular, calcium, forms salts, called oxalates, which prevent its absorption. If we take calcium supplements or eat excessive amounts of these elements, we will be more prone to kidney stones. Spinach can become foods to avoid during pregnancy
In some cases, therefore, the gynecologist may advise us to exclude this vegetable from the diet during pregnancy
In subjects predisposed to or taking calcium supplements, oxalic acid can lower calcium levels, preventing the pregnant woman's body from absorbing it properly. A significant decrease in this mineral in the blood can cause manifestations such as cramps, contractions, irritation of the urinary tract and stones.
All these symptom can be dangerous during pregnancy.
How to eat spinach during pregnancy?
When there are no risk factors such as those mentioned and you can safe to eat spinach when pregnant, it could be said that spinach is within the foods that contain more healthy properties, have short cooking times and can be made in many ways.
I leave you some how many ideas of eat spinach. They can be eaten as spinach salad raw, cooked o boiled.
- Cook the spinach during the pregnancy avoids the risk of possible infections such as toxoplasmosis. It is important to follow some rules when cook fresh spinach. For cooking fresh spinach only a few minutes are needed, maximum 6. A fast and light cooking allows, in fact, to maintain not only a better flavor but also a greater quantity of vitamins and minerals.
- Young spinach leaves can also be eaten raw. eat raw spinach seasoned with lemon juice favors the absorption of iron by our body. Salads can also be flavored and enriched with nuts that increase their nutritional value. mountain spinach is a variety of spinach that grows wild in some areas. Its taste seems to be very good. After careful cleaning, they can also be eaten raw. If they are cleaned carefully and not in excessive doses, can you eat raw spinach during pregnancy because they are rich in iron, magnesium and calcium. Either way, always ask your gynecologist when it comes to raw vegetables during pregnancy
- For its practicality and properties, frozen spinach are usually included among foods to eat during pregnancy. cooking frozen spinach it's very simple, just immerse them in boiling salted water and let them boil for about 5-10 minutes, depending on the quantity. Or you can also cook the product still frozen in a pan with a drizzle of oil.