Cooking greens offer a broad range of nutrients. Spinach not only provides vitamins A, C, E, K and the B-complex vitamins, but is equally rich in minerals. With only 23 calories and no fat per serving -- not to mention at least 10 percent of the fiber you need each day -- it's no wonder spinach regularly appears on "superfood" lists.
Preparation
Spinach notoriously "cooks down" to a fraction of its original volume. For that reason, a cup of cooked spinach is much more nutrient-rich than a cup of fresh spinach. Well-washed fresh spinach is still a nutritious choice for salads, but you'll have to eat a large amount to get the significant vitamin and mineral content of cooked spinach. A cup of cooked spinach has five times more calcium and iron than a cup of fresh spinach, for example. Make cooked spinach by steaming or boiling fresh leaves, or reheat frozen spinach according to package directions.
Calcium
100 g of cooked spinach, or just over ½ cup, provides about 15 percent of the calcium you need each day. Calcium promotes strong bones and teeth, as well as healthy nerve function. The Centers for Disease Control and Prevention notes that the oxalic acid in spinach prevents some of the calcium from being absorbed. Look for dairy-based calcium sources or supplements to ensure you get enough of the mineral each day.
Iron
Cooked spinach is high in iron, although freshly cooked spinach offers 20 percent of the recommended daily value (DV) of the mineral. Spinach cooked from a frozen package provides 11 percent of the DV for iron. Iron helps your body make the red blood cells that transfer oxygen throughout your system. Iron deficiency leads to fatigue, weakness and poor development in children. The CDC notes that, as with calcium, the oxalic acid in spinach prevents some iron absorption. Eating foods high in vitamin C in the same meal increases the amount of the iron the spinach provides. Pair the green vegetable with tomatoes, orange juice or other C-rich foods for maximum iron absorption.
Magnesium
Freshly cooked and frozen spinach provide about 21 percent of the magnesium you need each day. Magnesium helps keep muscles running smoothly, including the heart. It also promotes strong bones and nerve function.
Manganese
You'll get 47 percent of the manganese you need each day from freshly cooked spinach, while cooked frozen spinach provides 36 percent of the DV for manganese. The mineral supports nerves and brain function, as well as the production of hormones, tissue and bones.
Other Nutrients
100 g of cooked spinach is a good source of phosphorus, zinc, copper and potassium. Frozen spinach offers 15 percent of the DV for dietary fiber, while freshly-cooked spinach provides 10 percent. The serving also gives you several days' worth of vitamin K, two days' worth of vitamin A, one-third of the folate you need each day, and about 10 percent of the DVs for vitamin C, vitamin E, vitamin B-6 and riboflavin.
References
- Centers for Disease Control and Prevention: Vegetable of the Month -- Spinach
- Fitness: Six Health Food Combos
- HealthAliciousNess: USDA Nutrition Facts -- Spinach
- National Institutes of Health: Office of Dietary Supplements (Calcium, Iron, Magnesium)
- University of Maryland Medical Center; Manganese; Steven D. Ehrlich, N.M.D.; June 2009
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