Protein, carbs, fat, carotene, and a number of other vitamins and minerals are all abundant in spinach. Consuming spinach can help the body get all the nutrients it requires. But spinach cannot be consumed uncooked. Oxalic acid is present in large amounts in spinach; 100 grams of spinach contain roughly 750 mg. When spinach is consumed raw, a significant amount of oxalic acid enters the digestive system. Oxalic acid will mix with calcium to produce the comparatively insoluble calcium oxalate, which will interfere with the body's calcium absorption. Oxalic acid is mostly present in green leafy vegetables and plants. It is a solid, odorless organic compound that is only present in trace levels in nuts and seeds. It is subsequently eliminated by urination after being ingested by the plants that are eaten.
The majority of the oxalic acid in spinach will dissolve after cooking, even if certain water-soluble vitamins will be lost during the process, such as 40% to 50% of the vitamin C after 30 minutes of heating. However, you can only consume cooked spinach. Several foods contain oxalic acid. It is harmful because it prevents the absorption of nutrients including calcium, iron, and magnesium and is thought to be a factor in kidney stone development. As a result, certain meals are frequently advised against.
Spinach is a fantastic source of iron, having twice as much as other leafy greens when eaten raw or cooked. Raw spinach has 2.71 mg of iron per 100 grams, compared to 3.57 mg in cooked spinach. Remember that the amount of iron in your body already and the other nutrients you consume with meals affect how much iron is absorbed. For instance, iron absorption is facilitated by vitamin C, but it is inhibited by tannins and polyphenols, thus the amount of iron we receive from spinach will differ whether or not it is cooked.
Both raw and cooked veggies have advantages and disadvantages, much like other vegetables. For better health, it's important to consume a wide variety of plant foods. Eating raw and cooked plant foods will provide you with the widest range of nutrients. Always search for fresh spinach that is a vibrant shade of green and seems to have just been harvested; older and darker spinach has been proven to possess lesser quantities of nutrients.
AA I Floricel N. Denopol, RND
References:
Nutrition Face-Off: Raw vs. Cooked Spinach
https://www.vegetariantimes.com/health-nutrition/nutritionist-advice/nutrition-face-off-raw-vs-cooked-spinach/
Spinach 101: Nutrition Facts and Health Benefits
https://www.healthline.com/nutrition/foods/spinach
Can I eat raw spinach?
