As a result, cooking ve… A cup of spinach gives you 145 micrograms of vitamin K, exceeding your daily requirement. Updated 2017. But raw spinach contains oxalic acid which binds to some nutrients and can interfere with their absorption in the body. Fiber is not lost during boiling, so 1/2 cup of boiled carrots supplies 9 percent of the recommended daily intake for women and 6 percent for men. If you're wondering how long to boil spinach, it should only take a few minutes. Besides vitamins and nutrients, spinach is filled with nitrates and glycolipids, which may reduce inflammation. Tomatoes: Cooked may be better than raw. Updated 2020. For other uses, cook spinach (fresh or frozen) by steaming, microwaving, stir-frying or sautéing to retain folate and vitamin C. Boiling spinach in a pot of water can cut these vitamins’ content in half. The leafy green is packed with nutrients, but you’ll absorb more calcium and iron if you eat … Even though cooked spinach packs in a large volume of leaves, it's still low in calories. For maximum vitamin retention, use quick-cooking methods that do not include water, such as sauteing, stir-frying or blanching, to reduce the amount of nutrients lost from cooking. Because all methods of cooking destroy some nutritional value, the best way to maximize nutrient intake is to eat fresh spinach raw. Updated 2019. To maximize the amount of nutrients you get, buy fresh, locally grown spinach. Vitamin K fact sheet for health professionals. Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable. Updated 2020. The ingredients you add to cooked spinach contribute to its overall nutritional value. Pendick D. 5 steps for preventing kidney stones. Spinach is most nutrient-dense when you eat it raw, but it retains more vitamins with some cooking methods than with others. 2018;2018:4069167. doi:10.1155/2018/4069167, Park SY, Na SY, Kim JH, Cho S, Lee JH. Spinach. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ():Calories: 23 Water: 91% Protein: 2.9 grams Carbs: 3.6 grams Sugar: 0.4 grams Fiber: 2.2 grams Fat: 0.4 grams Carbs. Instead, preserve nutrients in spinach by steaming, sauteing or cooking it in the microwave oven. Since spinach loses so much volume when it’s cooked, a cup of cooked spinach contains a lot more of the leafy vegetable, which may more than make up for the loss of water-soluble vitamins. Spinach. Vitamin C and many of the B vitamins are the most unstable nutrients when it comes to cooking. Heat the oil first. She writes about a variety of topics, with a focus on sustainable, pesticide- and herbicide-free gardening. Kale, forexample, requires fives minutes of steaming to draw its nutritional potential tothe maximum. Microwave it with just a little water, and you’ll retain nearly all its folic acid. The benefits of steaming compared to boiling … National Institutes of Health. Your body must break down carbohydrates into sugars, proteins into amino acids and fats into fatty acids to absorb and use them. Watch Your Garden Grow. Manufacturers generally advise that spinach should be sold within 14 days, so if you buy it during the final week of its shelf life, you could be sacrificing nutrients. To saute spinach, cook it quickly in a frying pan with a small amount of heart-healthy olive oil or canola oil. Like other dark green, leafy vegetables, spinach is a nutritional powerhouse. Vitamin C: To reduce the loss of water-soluble, oxygen-sensitive vitamin C, cook fruits and vegetables in the least possible amount of water. University of California studies show that vegetables can lose 15 to 55 percent of vitamin C, for instance, within a week. To get the most out of consuming them, it's important to understand the effect of cooking on nutrients. Steaming and boiling caused a 22 percent to 34 percent loss of vitamin C. Microwaved and pressure-cooked vegetables retained 90 percent of their vitamin C. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The relationship between vegetable intake and weight outcomes: A systematic review of cohort studies. Because many of spinach's nutrients, including vitamin C, folate, B vitamins and thiamin, are water soluble, spinach loses a large portion of its nutrients when it is boiled or steamed. To cook fresh spinach in boiling water, place 1 pound washed spinach, covered, in a small amount of boiling salted water. , pesticide- and herbicide-free gardening forexample, requires fives minutes of steaming compared to boiling … sautéing heat. 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