The older ones will definitely remember (the younger maybe not as much) the cartoon films, where Popeye the sailor grabbed a can of spinach and swallowed it down to grow in strength , before fighting off his archenemy Brutus and rescuing his beloved Olive Oyl, a mission always accomplished, of course, after numerous setbacks. Fiction aside, the power of the dark green leaves is quite real: they are extremely healthy and are associated to multiple benefits for health , namely at the level of sight, prevention of cardiovascular diseases and regulation of blood pressure. Note that the Mediterranean Food Wheel, the main Portuguese dietary guide, recommends a daily intake of 3 to 5 portions of vegetables (1 portion corresponding to 2 cups of raw vegetables or 1 cup of cooked vegetables). Spinach is an excellent option to stick to this rule. Take into account that spinaches: Are low-calorie (100 g are around 22 calories), rich in fibre (2.2. g for 100 g) and 91% of its content is water. Are rich in antioxidants, omega-3 essential fatty acids (that have a protective effect concerning cardiovascular diseases), rich in minerals essential for the proper functioning of the body (namely calcium, iron, magnesium and manganese), and rich in vitamins A and K . People in high risk of developing renal stones should, however, limit its consumption, precisely for its richness in calcium and oxalates. Like carrots, spinaches are a good source of beta-carotene , a beneficial antioxidant protective against degenerative ocular diseases related with age. We are talking about a vegetable produced all year long, that can be found in stores raw, fresh or frozen, pre-prepared or ready to eat . Spinaches can be consumed raw (seasoned or not, single or mixed with other foods), cooked or sautéed, in soups, salads and even smoothies. As for Popeye, we can add that he was created by the North-American cartoonist Elzie Crisler Segar, in 1929, inspired in a sailor man he had met in his childhood. It became famous in comic stripes, then in films, and throughout many generations it has been a great aid for parents when it came to persuade kids to eat spinaches and other vegetables. Now try some recipes by our nutritionists Alexandra Lima , Liliana Natário , Maria Inês Cardoso , Simone Fernandes and Tatiana Gonçalves .
