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Spinach is often praised as a very nutritious food. It's used in many dishes, like smoothies, salads, and cooked meals, because it's known to improve general well-being. However, despite its many good qualities, spinach isn't always easily digested, particularly when it's raw or eaten in large quantities. This means the way you eat spinach is as important as the amount. Dimple Jangda, an Ayurvedic health coach, explains that cooking methods greatly affect how well your body takes in spinach's nutrients. So, if you eat spinach often, keep reading to learn the best way to prepare it for the most health advantages.
Good Things Spinach Does for Your Health:
Helps with Iron: A study in The Journal of Nutrition states that spinach has a type of iron that helps give you energy.
Assists Digestion: According to a 2021 study, its natural fibers, both soluble and insoluble, help your gut by making digestion easier, preventing constipation, and promoting regular bowel movements.
Full of Antioxidants: Spinach is packed with strong antioxidants like lutein, beta-carotene, vitamin C, and alpha-lipoic acid, which help fight damage to cells caused by harmful molecules.
According to a 2024 study, spinach is rich in vitamin K and magnesium, both essential for strong bones and proper calcium use. It also strengthens your immune system with vitamins A and C, which help your body fight off illness, support immune cells, and lessen swelling.
However, spinach has natural substances called oxalates that can stop your body from absorbing minerals if it's not cooked correctly. Ayurvedic health coaches suggest that the best way to eat spinach is to quickly boil it in hot water and then make soup. They say this cooking method keeps most of the nutrients while making it easier to digest.
Studies reveal that boiling spinach significantly lowers its oxalate levels. Oxalates are natural compounds that can attach to minerals like iron and calcium, preventing their absorption and potentially causing stomach problems or kidney stones in some people. By blanching spinach, you get 80-90% of its good nutrients without the problems caused by too many oxalates.
