Magnesium is the mineral of the day. Not only does it help reduce inflammation, improve sleep and even repair DNA, but it also “participates in many other physiological processes in the body,” confirms nutritionist Itziar Digón.
While you can take magnesium supplements, it’s even better to consume a magnesium-rich diet packed with fruits and vegetables. One food that is an especially good source? Spinach. Not only is it full of magnesium, but it can be cooked in several ways that do not affect the nutritional benefits of the mineral. Nutritionist Paula Martín Clares points out that spinach is excellent for “the health of the skin, hair and bones because, in addition to magnesium, it contains calcium, iron, potassium, phosphorus, group B vitamins and vitamins A, C, E and K.”
Why is everyone so obsessed with magnesium?
Like vitamin D, many of us are deficient in magnesium. However, we need it because it is involved in hundreds of bodily processes. “It keeps the muscles and the immune system in good condition,” explains Digón, pointing out that it can also reduce tiredness and fatigue.
Isabel Viña Bas, resident doctor in endocrinology and nutrition at the supplement brand IVB Wellness Lab, explains: “Magnesium is the second most abundant mineral within each of our cells. It is necessary for more than 300 metabolic reactions, two of the most important being the correct contraction and relaxation of muscles (including blood vessels and the heart), as well as the optimal functioning of the nerves.” However, studies confirm that many of us are magnesium deficient, with common symptoms including muscle heaviness, insomnia and fatigue.
Magnesium in spinach
Spinach is a tried-and-true superfood for a reason: It’s low in calories (just seven per cup) but rich in antioxidants that protect the liver, colon, and eyes. As the doctor Olivier Courtin-Clarins points out in his book Beauty in my recipesSpinach also promotes digestive well-being thanks to its high fiber content. It also helps stimulate intestinal function and can aid in the body’s natural detoxification processes. With 24 mg of magnesium per cup of raw spinach, eating the green ones is a win-win because everything runs smoothly.
Is it better to eat raw or cooked spinach?
Leafy green vegetables, such as spinach, can be eaten raw or cooked, since heating them does not destroy magnesium; In fact, when spinach is cooked, the magnesium content increases. (Cooked spinach contains 157 mg of magnesium.) “Although cooked vegetables lose a certain amount of water-soluble vitamins, the body’s ability to absorb minerals such as magnesium, iron and calcium increases after cooking, as the molecular structure becomes more bioavailable,” explains Digón. To do this, he recommends eating cooked spinach at night to help digestion and absorption and promote a good night’s sleep.
Easy ways to include spinach in your diet
With this in mind, there are several ways to add spinach to your diet. Try spinach as a salad base, as it pairs well with many other ingredients. For example, Courtin-Clarins advises combining spinach with cherry tomatoes, olive oil and white wine vinegar to create a simple salad. For additional nutrients, include a serving of protein such as chicken, turkey, or tuna, and a small amount of healthy fats, such as nuts or avocado.
You can also add spinach to a smoothie. Nutritionist Beatriz Larrea recommends mixing green leaves with banana, blueberries, raspberries, hemp seeds and nut milk. Or, add a handful of spinach to pasta dishes, soups, omelettes, and stir-fries for an extra boost of vitamins, fiber, antioxidants, and minerals.
This article first appeared on Vogue.es
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