The world famous culinary site Taste Atlas has recently published the list of "100 most delicious stir -fried dishes in the world".In particular, Vietnamese garlic stir -fried spinach has suddenly been ranked 17th among the 100 most delicious stir -fried dishes in the world.
Taste Atlas describes: "Garlic fried spinach is a traditional Vietnamese dish, suitable for vegetarians."
Garlic fried spinach is a "national" dish, extremely familiar to Vietnamese families and is often used in the summer.Garlic fried spinach is made from simple ingredients, including spinach, garlic, fish sauce, salt, sugar and cooking oil.
Not only is a delicious taste, stir -fried spinach with garlic also contains many nutrients, especially beneficial for health.
Morning glory is a familiar vegetable for Vietnamese people.(Artwork)
Accordingly, in 100g of spinach contains 19 calories;3.14g Carb;2.6g of protein, 2.1g of fiber;Vitamin A: 210% RDA (recommended nutritional needs);Vitamin C: 92% RDA;Vitamin B9: 14% RDA;Vitamin B2: 8% RDA;Vitamin B6: 7%;Vitamin B3: 5.5% RDA;Vitamin B5: 3% RDA;Vitamin B1: 2.5% RDA.In addition, spinach also contains many vitamins and minerals such as: 113mg sodium;312mg potassium;77mg calcium, 1.67mg of iron;71mg magnesium;39mg phosphorus and small amounts of copper, manganese, selenium, zinc.
In addition, the auxiliary materials are garlic also contains many nutrients such as: Manganese;Vitamin B6;Vitamin C;Selenium;Fiber, ... and other antioxidants are beneficial for health.
Health benefits of stir -fried spinach with garlic
1. Protect cardiovascular health
A mouse study has shown that eating spinach regularly can lower cholesterol and triglycerides in the blood.
Morning glory also contains rich content of vitamin A and vitamin C.These vitamins have antioxidant effects, help prevent cholesterol oxidation and stick to the walls of the blood vessels.This helps minimize the risk of arterial obstruction - a risk factor for heart attack and stroke.
Magnesium in spinach also has a natural effect of regulating blood pressure, helping to protect cardiovascular health.
Besides the main ingredient of spinach, garlic used in the dish has also been shown to have the effect of lowering blood fat.This benefit comes from powerful antioxidants is allicin in garlic.
A general analysis based on 14 studies on patients with hypercholesterol blood cholesterol also shows that people who eat 0.3-20 grams of garlic daily for 4 weeks - 10 months have significantly reduced the amount of total cholesterol,"Bad" LDL cholesterol and "good" HDL cholesterol.
Another assessment announced in 2019 also indicates that allicin in garlic can limit the production of angiotensin II, a hormone that increases blood pressure.In addition, the Allicin in garlic also helps to relax blood vessels, allowing blood circulation easier.
The effect of lowering blood fat and lowering blood pressure of spinach and garlic are important factors that help prevent cardiovascular disease.
Garlic stir -fried spinach is good for cardiovascular health.(Artwork)
2. Control blood sugar
Studies have shown that the fiber and antioxidants in water spinach can help reduce blood sugar by slowing down the digestive process of carbohydrates.This is beneficial for people with diabetes or people with high blood sugar.
Besides, garlic contains vitamin B6 and vitamin C, helping to metabolize carbohydrates - an important factor to help maintain stable blood sugar levels.Many studies also show that allicin in garlic can also increase insulin secretion and help regulate blood sugar effectively.
3. Good for bones
Green leafy vegetables like water spinach are excellent sources of calcium, helping bones strong.
Besides, adding garlic to the diet is also beneficial for bone health.Research shows that women with knee osteoarthritis eat 1g of garlic a day significantly improving the condition.
Therefore, eating stir -fried spinach regularly can help prevent osteoporosis and bone -related diseases effectively.
4. Increase immunity, prevent disease
Morning glory contains abundant vitamin C content.Vitamin C plays an important role in the body, helps increase immunity, protect the body from harmful bacteria and viruses, thereby helping to prevent disease effectively.
In addition, research shows that the compounds in garlic also have effective anti -inflammatory and antiviral properties.Therefore, adding garlic to the diet can help strengthen the immune system, help prevent viruses from entering the body, reducing the risk of infections.
The nutrients in spinach and garlic can help boost immunity, prevent disease.(Artwork)
5. Anti -aging, prolonged life
Morning glory is rich in antioxidants and vitamin A. These nutrients help prevent cell damage, minimize wrinkles on the skin, prevent and repel aging.
The benefits of longevity are also found in garlic.A Chinese study published in 2019 showed that older people at least once a week of garlic to live than they rarely eat garlic.