All the reasons to include pesto spread in the menu

A spoonful of pesto can upgrade any sandwich – whether it’s an omelette, tuna or even stir-fried tofu. It can also be combined in sauces, in shashuka or in a coating batter for baked potatoes. The classic spread is based on fresh basil leaves that are ground with olive oil, garlic, pine nuts and Parmesan cheese. Those who prefer a vegan spread can omit the parmesan. In this case, the shelf life of the pesto is longer.Either way, this is a spread rich in nutrients that will contribute to your health. So what exactly does it contain and what will it do to the body?

basil

Like all green leaves, basil also provides us with a good amount of vitamins and minerals, including: Vitamin K essential for the blood clotting process, which helps strengthen bones and reduce the chance of suffering from cardiovascular diseases; potassium – an essential mineral that plays an important role in the physiological function of the muscles and the normal functioning of the heart and more; iron which helps prevent anemia and prevents chronic fatigue, difficulty concentrating and impaired cognitive function. The iron also helps in the production of white blood cells, strengthening the immune system and preventing infections and diseases. Basil also contains important minerals such as calcium, magnesium and antioxidants that protect the body from chronic diseases such as cancer and heart disease.

olive oil

Rich in monounsaturated fats, especially oleic acid, which helps maintain heart health. In addition, contains antioxidants and vitamin E and polyphenols, which protect the body’s cells from free radicals. Olive oil is rich in anti-inflammatory components that help relieve symptoms of chronic inflammatory diseases. The advantage of the fresh pesto spread is that the olive oil in it is not heated and thus maintains its nutritional values.

garlic

Garlic is known for its anti-inflammatory abilities to strengthen the immune system. It is rich in sulfur compounds, which help the body fight bacteria, viruses and fungi. One of the most well-known of them is allicin, which is created as a result of crushing the garlic in the pesto spread and is responsible for the many properties that characterize garlic, such as improving chronic inflammatory conditions, rapid healing of wounds and especially preventing infections. In addition, garlic improves the health of the heart and blood vessels and helps reduce the levels of bad cholesterol (LDL) in the blood.

pine nuts

Similar to the type of fat in olive oil, pine nuts are also a rich source of monounsaturated fatty acids. These seeds are also rich in antioxidants and vitamin E and polyphenols, and provide magnesium, potassium, and vitamin K and iron. In addition, the pine nuts are rich in phosphorus – a mineral that participates in the energy production process in the body and is essential for its proper functioning, for the activity of the muscles, nerves and brain. In the pesto spread, the pine nuts are ground as they are and are not heated in a pan or oven, which preserves their nutritional value.

coriander

If you are one of those who love cilantro – combine it with pesto. Beyond the delightful smell, you will gain potassium, vitamin K, iron, calcium, magnesium and phosphorus. One teaspoon of pesto spread is defined as one portion of fat that can be incorporated into a meal with fun.

Lilach Hadar Degani, clinical dietician, director of the children’s nutrition department of the General In Dan district – Pet