Spinach is a leafy green vegetable that contains a wealth of beneficial nutrients. Perhaps most commonly associated with the popular cartoon figure named Popeye, spinach might not build large muscles, but it does pack a nutritional punch. Spinach can be eaten raw in a tossed green salad or cooked as a healthy side dish to accompany cooked meats and potatoes. The nutritional value of fresh vs. cooked spinach may help you decide which variety to add to your diet.
Iron
One nutrient present in leafy green vegetables, such as spinach, is iron, a mineral your body needs to create red blood cells. Your red blood cells are required to move oxygen through your body, and consuming enough iron aids in producing the healthiest cells possible. Both fresh and cooked spinach provide iron, but if you are looking to increase your iron intake, cooked spinach is the way to go. A 1-cup serving of fresh spinach contains 0.81 mg of iron while the same amount of cooked spinach contains 6.43 mg.
Beta-Carotene
The darker green your spinach, the more beta-carotene it supplies. You need to consume a sufficient amount of beta-carotene so your body is able to produce vitamin A, which you need for healthy eyes, as well as healthy white blood cells. Any way you eat spinach will supply you with a healthy dose of beta-carotene, but cooked spinach supplies significantly more than fresh. A 1-cup serving of cooked spinach supplies you with 11,318 mcg, while one cup of fresh contains 1,688 mcg.
Lutein
Many fruits and vegetables are a healthy source of lutein, but spinach is one of the best. According to the Lutein Information Bureau, lutein helps support the health of your eyes and skin. Increasing your intake of lutein may help prevent health conditions associated with these body parts, including macular degeneration and free radical damage. One cup of cooked spinach is a better way to increase your intake of lutein, with 20,354 mcg, compared to the 3,659 mcg in one cup of fresh spinach.
Additional Vitamins and Minerals
Both fresh and cooked spinach also supply additional nutrients essential for your health. One cup of fresh spinach contains 30 mg of calcium, 167 mg of potassium, 8.4 mg of vitamin C and 58 mcg of folate. The same serving size of cooked spinach supplies higher concentrations of these nutrients, with 245 mg of calcium, 839 mg of potassium, 17.6 mg of vitamin C and 263 mcg of folate.
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