A basic guide to the benefits and drawbacks of spinach

Spinach is a delicious and inexpensive vegetable. Before adding it to your diet, check out this basic guide and learn about the benefits and drawbacks of consuming spinach.

• Contrary to popular belief, spinach is not an especially good source of iron. The myth about its high iron content arose from an analysis in which a decimal point was displaced.
• But the vegetable's dark green leaves do contain many other valuable nutrients, especially the antioxidants and bioflavonoids that help block cancer-causing substances and processes. For example, spinach is rich in carotenoids, plant pigments that are responsible for its dark green colour. Among these carot­enoids are lutein and zeaxanthin, which help prevent macular degeneration, the leading cause of blindness in older adults.
• Cooking spinach helps to convert lutein into more bioavailable forms. To enhance the carotenoid absorption, eat spinach with some heart-healthy fat.
• You can get a full day's supply of vitamin A and 105 micrograms of folate in 110 to 125 grams (half a cup) of cooked spinach.
• Folate is especially important for women who are pregnant or who may be planning a pregnancy, because it helps prevent congenital ­neurological defects. Folate deficiency can also cause a severe type of anemia.
• This small serving of spinach also contains 419 milligrams of potassium, as well as vitamin C, riboflavin and vitamin B6.

• Phylloquinone is the most common form of vitamin K found in dark greens such as spinach. Vitamin K is needed for proper blood clotting and it may play a role in preserving bone health.
• Some research suggests that it may increase bone density and reduce fracture rates. In fact, several recent studies found that people who consume the most vitamin K have a lower risk of hip fractures than those who consume less.

• On the negative side, the nutritional benefits of spinach are somewhat offset by its high concentration of oxalic acid.
• Spinach does contain iron, calcium and other minerals, but their absorption is hindered by oxalic acid.
• Absorption can be increased by consuming spinach with other foods that are rich in vitamin C.
• Oxalic acid can also pose a problem for people susceptible to kidney and bladder stones that form from oxalates.
• Excess vitamin K can counteract the effects of blood-thinning medication such as heparin and warfarin (Coumadin). If you are on these medications, it is wise to moderate your intake of vitamin K-rich foods, such as spinach.

• Spinach can be served either raw or cooked. To avoid overcooking try steaming or stir-frying it. These cooking methods preserve texture and flavour, and they minimize the loss of many water-soluble vitamins.
• Although some of these nutrients are lost in cooking, heating makes the protein in spinach easier to break down.
• The value of raw spinach can be enhanced by serving it with citrus slices for added vitamin C.
• Before serving spinach, be careful to remove all the sand and dirt. One effective method is to submerge the spinach in a bowl of cold water and let the sand fall to the bottom, then remove and rinse the leaves. Dry them if making a salad.
• If you are cooking the spinach, the water left on the leaves may be just about the right amount with which to steam it.
• Young spinach leaves are delicious raw or lightly cooked. Either way, you should wash them thoroughly and discard damaged leaves and tough stalks.

Spinach might be the perfect addition to your diet. Keep this guide in mind and make sure you understand the benefits and drawbacks of consuming spinach before adding it to your meals.