Spinach is a dark leafy vegetable, in recent times it was popularised as spinach artichoke dip. It is mostly added to weight loss recipes due to its low calorific value and high fiber content.

Spinach Nutrition

Spinach is a very good source of Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Iron, Calcium, Potassium, Manganese and beta carotenoids.

Spinach Benefits

Adding spinach to your diet may improve your eye health, boosts immunity, prevents and cures anemia, helps in weight loss, gives healthy skin, protects from heart diseases, and controls hair fall.


Most of the green leafy vegetables contain oxalic acid including spinach.

Oxalic acid also called oxalate inhibits the absorption of iron and calcium and causes nutrient deficiency.

When raw spinach is added to the diet calcium and oxalic acid is converted to calcium oxalate.

80% of kidney stones are composed of calcium oxalate.

For most people, these compounds are excreted out in the form of urine or stool.

6 Reasons To Add Palak/Spinach To Your Diet

But for some people, it may lead to the formation of kidney stones and nutrition deficiency.

How To Reduce The Loss Of Vitamins?

Steaming or boiling spinach can reduce oxalic acid by 60%.

When you eat spinach that has been heated, your body will absorb, your body will absorb high amounts of Vitamin A, Vitamin B1, Vitamin E, Calcium, Iron, Protein & Fiber.

The bioavailability of betacarotene and lutein tends to be higher after cooking.

But heating spinach may destroy water-soluble vitamins like vitamin B and C.

To retard the loss of vitamins try quick-cooking methods like stir-frying or blanching.

Blanching is the best cooking method that kills the microbes brightens the color and prevents the loss of nutrients.

The bioavailability of nutrients depends on how you cook your vegetables.

To conclude cooked spinach is actually healthier than raw spinach as the nutrients are more readily absorbed into the body