Who is the "heart tonic" among vegetables?

Winter and spring alternate, warm and cold

There is a large temperature difference between indoor and outdoor, and the temperature is sometimes high and sometimes low

This is the peak season for heart attacks

It is easy to fall ill if you are not careful

Severe or life-threatening

What can we eat that is safe and can protect our heart?

Why not try it?

It is called the "heart tonic" among vegetables.

Every household can afford it

Key Points

01

Who is the "heart tonic" among vegetables?

Green leafy vegetables are rich in magnesium, with spinach containing 58 mg/100 g of magnesium.

Results from a meta-analysis suggest that increasing magnesium intake by 100 mg per day may reduce all-cause mortality and heart failure mortality.

Magnesium has a certain inhibitory effect on myocardial cells, slowing down the heart rhythm and reducing excitability, which is beneficial to the relaxation and rest of the heart and preventing arrhythmia. In addition, magnesium can reduce high low-density cholesterol in the blood, thereby reducing the burden on the heart and relieving cardiovascular diseases caused by myocardial ischemia and myocardial necrosis, including atherosclerosis and myocardial infarction.

In addition to being beneficial to cardiovascular health, appropriate supplementation of magnesium can also help improve osteoporosis, prevent Alzheimer's disease, and relieve anxiety, depression, and insomnia.

Key Points

02

Which foods are rich in magnesium?

Magnesium is mainly found in green leafy vegetables, whole grains, nuts and other foods, such as spinach, bananas, black beans, soybeans, etc.

The average adult should consume 330 mg of magnesium per day, and if you are a pregnant woman, this should be increased to 370 mg.

The ideal way to get enough magnesium is through a balanced diet. For certain special groups or people with obvious magnesium deficiency, the appropriate use of magnesium supplements is also an effective approach.

Is it better to take more magnesium?

Excessive magnesium supplementation may lead to a range of adverse effects.

Excessive intake of magnesium can cause the excess magnesium to irritate the intestines, increase intestinal motility, and lead to diarrhea and indigestion . In addition, excess magnesium may interfere with the absorption of calcium and other minerals, which can have a negative impact on bone health , interfere with kidney function, and easily lead to the formation of kidney stones . In severe cases, it can cause symptoms such as drowsiness, difficulty breathing, and arrhythmia .

Key Points

03

Eat spinach like this to double the nutrition

01

Spinach with peanuts: regulating lipids and strengthening the heart

Spinach is rich in dietary fiber and peanuts are rich in linoleic acid. The combination of the two can help lower cholesterol and help protect the heart.

02

Spinach and eggs: protect the brain

Spinach is rich in folic acid, and studies have shown that adequate folic acid in the diet can help prevent Alzheimer's disease. Eggs are rich in lecithin, which can provide raw materials for the transmission of brain nerve signals and promote normal brain development. The combination of the two helps protect brain health.

03

Spinach with wolfberry: improve eyesight

The vitamin A and carotene in spinach help protect eyesight, while wolfberry nourishes yin and improves eyesight. The combination of the two is particularly suitable for elderly people with declining eyesight and people who use their eyes frequently.

Key Points

04

Eat spinach healthily and remember these three things

01

Don’t throw away the spinach roots

Spinach roots, like spinach leaves, are rich in nutrients. Spinach roots are rich in iron, vitamin C, dietary fiber and other nutrients. Red spinach roots also contain beta-carotene, so spinach roots can be washed and cooked with leaves for a more comprehensive nutrition.

02

Remember to blanch spinach in advance

Oxalic acid in spinach will hinder calcium absorption and make it taste astringent, so spinach should be blanched before eating. But be careful not to blanch it for too long, otherwise the folic acid, vitamin C and other nutrients in the spinach will be lost in large quantities. Generally, blanch the spinach in boiling water for about 60 seconds.

03

Spinach does not provide iron

Spinach is a vegetable with a high iron content, but it also contains oxalic acid, which may react with iron to form precipitates, making the iron unable to be absorbed and utilized by the human body.

Studies have shown that the human body can only absorb 2% to 20% of the iron in spinach. Compared with spinach, animal foods such as meat are better sources of iron, and the absorption rate of iron in animal foods is 15% to 35%. Therefore, eating spinach is not the best way to supplement iron.

【Iron supplement recommendation】

1. Animal foods containing heme iron

For example, animal liver, animal blood, beef, mutton, lean pork, etc.

2. Some aquatic products such as mollusks

Aquatic products such as sea cucumbers, clams, razor clams, clams, fresh scallops, and oysters are rich in iron.

3. Foods rich in vitamin C

When supplementing iron, you can appropriately combine it with foods rich in vitamin C, such as peppers, broccoli, oranges, lemons, and fresh dates to promote iron absorption.

Disclaimer | This article is for communication and learning purposes only. If the fonts or images used in the article infringe upon your rights, please let us know to delete them.