So, what’s the deal? Is spinach really healthier when cooked? In general, yes, but it depends on how you cook it and what you hope to gain from consuming it. According to a Globe and Mail article, cooking vegetables can increase the amount of antioxidants they contain. Heating vegetables releases antioxidants by breaking down cell walls. According to studies, eating cooked spinach and carrots increases blood levels of beta-carotene, an antioxidant thought to prevent heart disease and lung cancer, significantly more than eating them raw. ”.
Oxalic acid, an organic substance present in many leafy green plants, including spinach, is also present in raw spinach. Oxalic acid, also referred to as oxalate, prevents the body from absorbing vital nutrients like calcium and iron. Oxalate can bind to minerals in the gut and prevent the body from absorbing them, according to Healthline, which is one of the main health concerns about it. Because spinach contains a lot of oxalate and little calcium, the body cannot absorb a lot of the calcium. Instead, it’s being used to form calcium oxalate. Approximately 75% of all kidney stones are composed primarily of calcium oxalate Long-term consumption of foods high in oxalate can result in nutritional deficiencies because it binds to numerous other nutrients.
The good news is that spinach cooked reduces the amount of oxalic acid in one serving significantly. According to Food Revolution Network, %E2%80%9CSteaming spinach has been shown to cut the oxalic acid by 5-53% Additionally, by steaming the spinach, you can keep its folate content, a B vitamin that aids in the production of DNA in your body. ”.
There are several additional benefits to eating cooked spinach. According to The Vegetarian Times, eating heated spinach increases the absorption of protein, fiber, zinc, thiamin, calcium, and iron as well as vitamins A and E. Important carotenoids like zeaxanthin, lutein, and beta-carotene become more absorbable as well. ”.
Therefore, how should spinach be prepared to ensure that you’re not actually losing nutritional value? According to The SF Gate, “Spinach loses a large portion of its nutrients when it is boiled or steamed because many of spinach’s nutrients, including vitamin C, folate, B vitamins, and thiamin, are water soluble. Use quick cooking techniques without water, such as sauteing, stir-frying, or blanching, to maximize vitamin retention and minimize nutrient loss during cooking. ”.
When consumed raw, certain nutrients found in spinach, including folate, potassium, riboflavin, vitamin C, and niacin, are more readily available to our bodies. Those minerals might be very important to you in certain situations. For instance, you should consume plenty of raw spinach if you’re pregnant and eating it for the folate it contains (which helps prevent neural tube birth defects).
The best way to ensure that you consume all the nutritional benefits that spinach has to offer is to eat a variety of spinach-based foods. In our fermented spinach and artichoke spread, we blanch the spinach because we believe that, generally speaking, it is healthier. But why not consume spinach both cooked and raw, in different ways, and with various supplementary ingredients to maximize its nutritional value? It makes sense to us. Keeping new ideas in the kitchen makes it easier to continue making healthier choices, which is why we think creativity is important when it comes to eating well. Experiment. Be prepared for something to come out tasteless, unpleasant, or worse, inedible. You’re going to come across one of your best creations one day.
In the comments below, on our Facebook page, or on Instagram, let us know how you like your spinach, what spinach recipes you can’t get enough of, and what spinach dishes you don’t like. We love hearing from you!.
Both raw and cooked vegetables have advantages and disadvantages, just like other vegetables. Eating a variety of plant foods is important for maintaining good health, and doing so will give you access to the widest range of nutrients possible in both raw and cooked forms. Fresh spinach should be bright green and appear to have just been picked; older spinach and spinach with a paler color have been shown to contain lower concentrations of nutrients.
Benefits of Cooked Spinach: When you consume spinach that has been heated, you will absorb more zinc, thiamin, calcium, iron, protein, and vitamins A and E. Important carotenoids like zeaxanthin, lutein, and beta-carotene become more absorbable as well.
Benefits of Raw Spinach: Just because raw spinach contains oxalic acid doesn’t mean you should avoid it. It is also abundant in many important nutrients, some of which are better absorbed by our bodies when eaten raw. These nutrients include folate, vitamin C, niacin, riboflavin, and potassium.
The good news is that oxalic acid is broken down during heating, so spinach that has been steamed or sautéed retains all of its nutritional value. Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (approximately 3 1/3 cups raw or 1/2 cup cooked spinach), so it is debatable whether cooked spinach is always the better option.
Spinach is a great source of iron, providing twice as much as other leafy greens when consumed raw or cooked. A 100-gram serving of raw spinach contains 2. 71 mg of iron, whereas cooked spinach contains 3. 57 mg. Remember that the amount of iron in your body already and the other nutrients you consume with your meals can both affect how much iron you can absorb from food. For instance, vitamin C promotes iron absorption while tannins and polyphenols inhibit it, so the amount of iron we absorb from spinach will vary whether it is cooked or raw.
It is a natural antioxidant
Specifically, it is high in vitamin C, and raw spinach has powerful antioxidant properties that make it an excellent choice for fending off the effects of free radicals and maintaining the health of your skin, hair, and nails.
Contraindications of eating raw spinach
Spinach cannot be absorbed as well when eaten raw because it is high in beta-carotene and iron. Therefore, cooking vegetables is required if you want to reap all of these benefits. In addition to this, other contraindications are as follows:
If you have a joint condition like gout or arthritis, eating spinach is not advised, whether it is raw or cooked. This is due to oxalic acid.
Due to the high concentration of oxalic acid, it is also not advised in cases of kidney issues.
Due to its high nitrate content, spinach should not be given to infants under one year of age either raw or cooked.