Spinach is absolutely delicious and he althy too. Not because it makes you as strong as Popeye, but because spinach is high in iron. But what else is in the vegetables? We'll tell you.
Spinach is a popular vegetable in the kitchen. Whether as a salad, main course or side dish - it can be prepared in many different ways on the menu.
In earlier years, spinach was presented as being particularly rich in iron. In the meantime, however, it is clear that it was a calculation error with scientific numbers. How the error came about exactly can no longer be proven today. So spinach doesn't contain an excessive amount of iron, but it still contains more iron than other vegetables.
Nevertheless, spinach is not the best source of iron. Vegetables only contain bivalent iron, of which only a small percentage (approx. 4 - 8 percent) can actually be absorbed by the body. The body can absorb and utilize 20 to 25 percent of animal foods that contain trivalent iron.
In addition, spinach contains substances that further inhibit iron absorption. The culprit here is called oxalic acid. So it's important to eat spinach with foods that reduce oxalic acid. Examples include:
- Broccoli
- Tomatoes
- Potatoes
- Peppers
- Grapefruit
Boiling spinach can also help reduce the oxalic acid content. But spinach not only contains iron, but also vitamin C, beta carotene, potassium and magnesium ensure a balanced nutrient level.
| Nutritional Facts | Per 100 grams |
|---|---|
| calories | 21 kcal |
| Bold | contains traces |
| Carbohydrates | 1.2g |
| Minerals | |
| Sodium | 70mg |
| Potassium | 550mg |
| Calcium | 120mg |
| Magnesium | 60mg |
| Phosphorus | 45mg |
| iron | 3.4mg |
| Zinc | 0.6 mg |
| Vitamins | |
| Beta Carotene | 4800 ㎍ |
| Vitamin E | 1.4mg |
| Vitamin B1 | 0.09mg |
| Vitamin B2 | 0.20mg |
| Vitamin B6 | 0.22mg |
| Folic acid | 145 ㎍ |
| Vitamin C | 50mg |