Whenever there is talk of vegetables rich in iron, the name of spinach is taken first. Spinach is considered a powerhouse of nutrition among green leafy vegetables, because iron, vitamin A, C, K, fiber and antioxidants are found in abundance in it. But a big question often remains in people’s mind whether eating spinach raw or cooked is more beneficial. Many people like raw spinach in salads and smoothies, while some people prefer to eat spinach vegetable, dal or soup. The truth is that the way you eat spinach decides how much iron you will get from it and how it will affect your digestion.
Eating raw spinach is generally considered safe and it is rich in vitamin C, which helps in iron absorption. This is the reason why health conscious people include raw spinach in salad or green smoothie. However, raw spinach contains elements called oxalates, which stick to minerals like iron and calcium. Due to this the body is not able to absorb these nutrients properly. According to nutrition experts, if you make only raw spinach as the main source of iron, then there can be a risk of iron deficiency. Therefore, it is okay to eat raw spinach occasionally, but consuming it in large quantities every day is not considered beneficial.
More iron in cooked spinach
Now let’s talk about cooked spinach. Cooking spinach changes its nutritional profile significantly, especially in terms of iron. One cup of raw spinach contains about 0.8 mg of iron, while one cup of cooked spinach contains about 6.4 mg of iron. This difference occurs because when cooked, spinach loses its water content and the nutrients become condensed. That means you get more iron in less quantity. This is the reason why cooked spinach is considered more beneficial for people suffering from iron deficiency. Another major benefit of cooking spinach is that the heat helps break down the oxalates. When oxalates are reduced, minerals like iron and calcium are better absorbed in the body. This means that cooked spinach not only provides more iron, but the body is also able to utilize that iron properly. This is the reason why doctors and nutritionists recommend adding spinach to spinach curry, soup or pulses to increase iron.
Cooked spinach is safer
Cooked spinach is also considered safer from digestion point of view. Raw spinach may cause problems like gas, bloating or indigestion in some people, especially if they have weak digestion. Cooking softens the spinach leaves and breaks down the fiber, making it light on the stomach. This is why cooked spinach is considered a better option for the elderly, children and people with sensitive digestion. However, this does not mean that raw spinach is completely harmful.
Benefits of raw spinach
Vitamin C, folate and antioxidants present in raw spinach are beneficial for the body. It is considered good for increasing immunity and skin health. But from the point of view of iron, the iron obtained from raw spinach is not as beneficial to the body as the iron obtained from cooked spinach. Therefore, it is wise to include both in balance.
How to cook spinach?
It is important to follow the correct method while cooking spinach. Boiling for a long time or cooking on high flame can destroy its vitamins. According to experts, lightly steaming spinach or frying it quickly in less oil is the best way. This also reduces oxalates and nutrients are also preserved. Adding spinach to pulses, vegetables or curries not only enhances the taste but also improves the absorption of iron. If you want to get rich iron from spinach, then it is beneficial to eat it with things rich in Vitamin C. Like adding lemon juice to spinach vegetable or cooking spinach with tomatoes. With this the body absorbs iron better. One should avoid drinking tea or coffee with spinach, because the tannins present in them can reduce the absorption of iron.
