- Spinach is a popular choice for salads, smoothies, and wraps. Raw spinach retains its nutrients, like vitamin C, folate, and antioxidants, which can sometimes diminish during cooking. However, it also contains oxalates, which may interfere with calcium absorption in large amounts.
- Pairing it with vitamin C-rich foods, like citrus or strawberries, can help counteract the effects of oxalates and boost iron absorption.
- The nutritional profile of spinach changes when you cook it, and there are pros and cons to both raw and cooked spinach. Here’s a breakdown:
Raw Spinach
- Higher in vitamin C: Raw spinach retains more vitamin C since this heat-sensitive nutrient can break down during cooking.
- Rich in folate: Folate, a B-vitamin essential for DNA repair and cell growth, is more abundant in raw spinach.
- More oxalates: Raw spinach has higher oxalate levels, which can bind to calcium and iron, making them less available for absorption.
Cooked Spinach
- Higher in bioavailable iron and calcium: Cooking reduces oxalates, allowing your body to absorb more of these minerals.
- Boost in antioxidants: Cooking can increase certain antioxidants like beta-carotene and lutein, which are great for eye health.
- Lower in vitamin C and folate: These nutrients are partially lost during the cooking process.
