How is cooked spinach different from raw spinach?

Spinach is one of the most nutritious foods you can eat. 100 grams of raw spinach have:

• 23 calories
• 3.6 grams of carbohydrates
• 3 grams of protein and
• zero cholesterol and fat

Also, one serving has about:

• 483 micrograms of vitamin K (402% of the daily value – DV)
• 469 micrograms of vitamin A (52% DV)
• 194 micrograms folate (49% DV)
• 0.9 milligrams of manganese (39% DV)
• 28 milligrams of vitamin C (31% DV)
• 79 milligrams of magnesium (19% V)
• 0.19 milligrams of vitamin B2 (15% DV)
• 2.7 milligrams of iron (15% DV)
• 2 milligrams of vitamin E (14% DV)
• 0.13 milligrams of copper (14% DV)
• 558 milligrams of potassium (12% DV)
• 0.2 milligrams of vitamin B6 (11% DV)

Is spinach more nutritious raw or cooked?

Cooked spinach is higher in:

• calcium
• Vitamin A
• carotenoids
• fiber
• iron
• protein
• zinc

Raw spinach contains more of:

• folic acid
• lutein
• vitamin C

1. It protects against diseases

Spinach has a variety of antioxidants, including carotenoids such as beta-carotene and lutein. These natural chemicals (phytochemicals) protect plants – and you! – from bacteria, fungi, parasites and viruses.

Spinach fights free radicals: molecules that, when they accumulate, cause cell damage that leads to chronic diseases such as cancer, autoimmune diseases and Alzheimer’s disease. And if you have diabetes, the antioxidant alpha-lipoic acid in spinach can keep glucose levels low and improve how you respond to insulin.

2. It Lowers blood pressure

The high levels of potassium in spinach relax blood vessels and lower blood pressure. Potassium also helps your kidneys get rid of extra sodium. High blood pressure and excess sodium can lead to heart disease, stroke and kidney damage.

Spinach is rich in magnesium and folate, a B vitamin. These nutrients help you create nitric oxide, a molecule that lowers blood pressure. Spinach also has nitrates, chemicals that widen blood vessels. One study found that participants who drank a spinach drink had lower blood pressure for up to five hours after consuming it.

3. It Boosts brain health

One study found that eating half a cup of cooked spinach or other leafy greens each day slowed age-related changes in memory. High levels of antioxidants, folic acid and phylloquinone (a form of vitamin K found in leafy green vegetables) help protect brain cells.

Its nutrients may also reduce the risk of Alzheimer’s disease. They stop protein build-up in the brain and reduce inflammation.

4. It Improves gut health and prevents constipation

100 grams of raw spinach has almost 2 grams of insoluble fiber. The body can’t easily break down this type of fiber, so you feel fuller for longer. Fiber also adds bulk to the stool, helping to prevent constipation.

5. It Supports blood health

Spinach is rich in non-heme (plant) iron, making it a great choice if you’re following a vegetarian or vegan meal plan. Iron helps the body make hemoglobin, a protein in red blood cells that carries oxygen to organs and tissues. Eating an iron-rich diet prevents iron deficiency anemia.

Unfortunately, non-heme iron from plant-based diets is not absorbed by the body as efficiently as heme iron from animal sources. This is because certain compounds in spinach, such as polyphenols and oxalic acid, can attach to iron, affecting how much your body absorbs. Oxalate is known as an ‘anti-nutrient’ because it reduces the amount of iron, magnesium and other minerals you get from plant foods.

Combining foods high in vitamin C with iron-rich foods such as spinach can maximize the absorption of non-heme iron. Vitamin C (ascorbic acid) binds to iron, making it easier for your body to absorb both nutrients.

6. It Protects vision

Lutein and another antioxidant called zeaxanthin in spinach are related to vitamin A and beta-carotene found in carrots. These antioxidants help protect the eyes from the harmful effects of the sun. They can also reduce the risk of eye disorders such as cataracts.

A small study found that eating half a cup of frozen spinach every day for two months increased lutein levels and eye pigment. High levels of pigment may reduce the risk of macular degeneration.

Because vitamin A is a fat-soluble vitamin, you’ll absorb more antioxidants if you pair spinach with a healthy fat. Eat fresh or cooked spinach with:

• avocado
• a little olive oil
• fatty fish (e.g. salmon)
• nuts
• seeds