Spinach is a nutritional powerhouse packed with vitamins and minerals if prepared correctly. Pairing spinach with certain foods and the cooking method both affect the body's absorption and utilization of the vegetable's nutrients.
Fat-Soluble Vitamins
Spinach is high in fat-soluble vitamins A and K. Vitamins that are fat soluble are most useful to the body when they are consumed with a fat or oil. Cooked spinach contains a higher percent of the daily value, or DV, than raw, with 190 percent DV of vitamin A and over 1,000 percent DV of vitamin K. Raw spinach is also an excellent source of both vitamins and contains 60 percent DV of vitamin A and nearly 100 percent DV of vitamin K.
To get the maximum nutritional benefit out of the fat-soluble vitamins in spinach, skip creamy salad dressings and top spinach with a healthy fat to aid absorption. One tablespoon of an olive oil-based vinaigrette, one-eighth of an avocado or an ounce of seeds or nuts are all healthy fats that help the body to absorb fat-soluble vitamins.
Iron
Spinach also boasts a hefty dose of iron, especially if cooked. A 1/2 cup of cooked spinach provides 20 percent of the DV for iron, and a 1/2 cup of raw spinach provides 4 percent DV.
Raw spinach contains a natural compound called oxalic acid which interferes with other nutrients' absorption pathways. Iron is one of the nutrients that will not be fully absorbed if spinach is eaten raw. To counteract the effects of oxalic acid, eat raw spinach with a source of vitamin C. Vitamin C helps to inhibit oxalic acid and prevents it from decreasing the absorption of iron. Cooked spinach can be absorbed fully with or without vitamin C. Sources of vitamin C include strawberries, citrus fruits, bell peppers, broccoli and cauliflower.
Folate
Spinach is a natural source of folate, a water-soluble B vitamin. One cup of raw spinach provides 15 percent DV for folate, which makes it an excellent source. Folate is readily absorbed in individuals without underlying health issues and is important for new cell growth and maintenance.
Magnesium
Spinach is a good source of magnesium due to its chlorophyll molecule, which contains magnesium. A 1/2 cup of cooked, previously frozen spinach contains 20 percent DV.
Magnesium absorption is hindered when consumed with supplemental zinc and large quantities of fiber. Individuals with high protein intakes and who consume vitamin D with magnesium may experience increased magnesium absorption. Pair cooked spinach with a lean protein like tilapia or chicken breast and sip a glass of low fat milk for optimal absorption.
References
- Centers for Disease Control and Prevention: Vegetable of the Month: Spinach
- "The American Journal of Clinical Nutrition": Calcium Absorbability from Spinach
- Massachusetts Institute of Technology: Optimizing Your Diet
- The Office of Dietary Supplements: Dietary Supplement Fact Sheet: Folate
- The Office of Dietary Supplements: Dietary Supplement Fact Sheet: Magnesium
- Linus Pauling Institute: Micronutrient Information Center
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