Park JN, Lee JS, Noh MY, Sung MK. Try using boiled spinach in our velvet spinach recipe. Three cups of raw spinach, for example, have 90 milligrams of calcium, whereas one cup of cooked has nearly triple the amount (259 milligrams). Spinach is most nutrient-dense when you eat it raw, but it retains more vitamins with some cooking methods than with others. Sautéing Spinach Heat 2 tablespoons (30 milliliters) of olive oil in a large skillet. Even though cooked spinach packs in a large volume of leaves, it's still low in calories. In a general sense, yes spinach loses some nutrients when you cook it. Using Your Blanched Spinach Use your spinach immediately if desired. National Institutes of Health. A March 2007 study looked at the effects of boiling, steaming, microwaving and pressure cooking on the nutrients in broccoli. Cooked Spinach Benefits: When you eat spinach that has been heated, you will absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Most of … Beta-carotene and lutein are carotenoids, antioxidants that protect the body from free radicals, which are molecules that, over time, can damage the cells and lead to illness. Although cooking degrades some nutrients, absorption of the remaining nutrients is increased. Colorado spinach. Cover the pan and steam the spinach for no more than three to five minutes. Creamed spinach, which involves mixing spinach with butter, heavy cream, onions and garlic, adds hundreds of calories and several grams of fat to each serving, diminishing the nutritional value of the spinach. You can also serve it blanched, briefly dipping it into boiling water and quickly removing it, with a dash of olive oil and Parmesan cheese. The ingredients you add to cooked spinach contribute to its overall nutritional value. Using fresh baby spinach, they used steaming, frying, or boiling it up to 90 minutes. Cover the bowl loosely with waxed paper or plastic wrap, and then cook the spinach until the leaves are tender, which takes about four or five minutes. Because all methods of cooking destroy some nutritional value, the best way to maximize nutrient intake is to eat fresh spinach raw. Copyright © 2020 Leaf Group Ltd., all rights reserved. Updated 2020. However, boiling is not a healthy way to cook spinach because the nutrients leach into the water. However, boiling is not a healthy way to cook spinach because the nutrients leach into the water. Another 2009 study found peas, cauliflower and zucchini to be particularly susceptible to a loss of nutrients through boiling, losing more than 50% of their antioxidants. These nutrients include folate, vitamin C, niacin, riboflavin, and potassium. 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. The same portion of boiled carrots has at least 7 percent of an adult's daily vitamin K, 5 percent of vitamin B-6, 4 percent of potassium and 3 percent of vitamin C. Vitamin A fact sheet for health professionals. Steaming maintains the quality of spinach because the leaves cook in steam and not water. Updated 2019. National Institutes of Health. According to Jane Higdon, PhD, of the Linus Pauling Institute at Oregon State University, adults need 90 to 120 micrograms of vitamin K daily. Clin Nutr Res. Chlorophyll-mediated changes in the redox status of pancreatic cancer cells are associated with its anticancer effects. But boiled or canned spinach … To cook fresh spinach in boiling water, place 1 pound washed spinach, covered, in a small amount of boiling salted water. Spinach is to be boiled only for a minute, for instance. Not only is that the slimiest and most boring way to … The leafy green is packed with nutrients, but you’ll absorb more calcium and iron if you eat … Kale, forexample, requires fives minutes of steaming to draw its nutritional potential tothe maximum. 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. When using frozen spinach, you can reduce vitamin C losses by cooking it directly from the freezer without thawing it first. Finding alternative ways of preparing this leafy green will help you get the maximum nutritional benefit from eating it. Updated 2013. Cook for 3 to 5 minutes or until tender. Place spinach in a steamer or heatproof colander, then put the steamer in a saucepan over about an inch of boiling water. Spinach is packed with beneficial nutrients, some of which of are enhanced by cooking while others are better retained in raw spinach. Updated 2020. Instead, preserve nutrients in spinach by steaming, sauteing or cooking it in the microwave oven. Because all methods of cooking destroy some nutritional value, the best way to maximize nutrient intake is to eat fresh spinach raw. To saute spinach, cook it quickly in a frying pan with a small amount of heart-healthy olive oil or canola oil. Nutrients. Her articles have been published in a wide variety of print magazines and online publications, including the Gale Encyclopedia of Nursing and Allied Health, New Moon Network and Bodybuilding.com. 2015;4(4):235-41. doi:10.7762/cnr.2015.4.4.235. Saute the spinach, stirring constantly, until the leaves are crisp-tender, which takes about two to three minutes. J Korean Med Sci. Factors that affect nutrient loss in cooking include cook time, temperature and amount of liquid used. Updated 2020. According to Massachusetts Institute of Technology, the high vitamin C and folate content of spinach begins to degrade when the spinach is exposed to heat and light, or when it is stored for long periods. As a result, cooking ve… Storage tip: Even though this will make shelf life shorter, … After you remove the excess … Besides vitamins and nutrients, spinach is filled with nitrates and glycolipids, which may reduce inflammation. FoodData Central. A 47% drop in folate occurred in eight days at … National Institutes of Health. 2013;28(6):934-8. doi: 10.3346/jkms.2013.28.6.934. 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. Place fresh spinach leaves … Spinach. 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. Cooking … Enzymes in foods are broken down in your body like other proteins and serve no separate use in health. Updated 2018. Vitamin C has a number of beneficial functions in the human body. In the latter cases, after heat treatment, of course, there will be several less vitamins and minerals. Folate, a type of vitamin B, helps maintain healthy skin and supports various functions, including the immune system and production of red blood cells. Because microwaving generally includes a short cooking time and uses less heat, it retains more nutrients than conventional methods. Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable. Harvard Medical School. With 3 grams of protein, 2 grams of fiber, no fat or cholesterol and only 7 calories per cup, spinach is a highly nutritious food. She writes about a variety of topics, with a focus on sustainable, pesticide- and herbicide-free gardening. This vitamin, named for the German word "koagulation," is essential for blood clotting, reducing your risk of nosebleeds, heavy menstrual periods, excessive bleeding and bruising. Microwaving spinach in very little moisture retains nearly all of the nutrients in spinach 1. The benefits of steaming compared to boiling … Because it is a fat-soluble vitamin, little of it is lost when cooking spinach. According to the University of Maryland Medical Center, evidence indicates that adding carotenoids to the diet may bolster the immune system and help protect the body from illness such as cancer and heart disease 1. Instead, preserve nutrients in spinach by steaming, sauteing or cooking it in the microwave oven. Because they're water-soluble, they leach out of vegetables into the cooking water. The SF Gate puts it like this, “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. 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. Microwave it with just a little water, and you’ll retain nearly all its folic acid. Beta-carotene and lutein are carotenoids, antioxidants that protect the body from free radicals, which are molecules that, over time, can damage the cells and lead to illness. Office of Dietary Supplements. Raw Nutrients of Spinach in a Blended Smoothie, How to Prepare Healthy & Easy Canned Spinach, Pennsylvania State University: Retention of Folate, Carotenoids, and Other Quality Characteristics in Commercially Packaged Fresh Spinach, Linus Pauling Institute at Oregon State University: Vitamin K. Do You Lose Nutrients in Spinach When You Saute It? Iron fact sheet for health professionals. Iron plays a certain role in patterned hair loss. American Academy of Allergy, Asthma & Immunology. Raw-food advocates claim that cooking destroys important enzymes, or proteins that perform biological reactions. To stay slim, you can eat this tasty and healthy plant both fresh and frozen, boiled and even canned. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The relationship between vegetable intake and weight outcomes: A systematic review of cohort studies. How to Keep Iron Nutrients in Spinach When Cooking. Once the steam starts to foam, begin your timer. Boil it on the stove, and it can lose up to 70 percent of its folic acid . Boiling spinach for more than 25 minutes, which was recommended in some 19th century cookbooks, isn’t the answer, as water can leech nutrients from the leaves. They then proceeded to measure the lutein content at different times of food preparation. Cooking spinach can decrease its nutritional value, but some cooking methods are better than others. Food allergy overview. Heat the oil first. Vegetable blanching directions and times for home freezer storage. Colorado Farm to Table. M.H. University of Illinois Extension. To keep it healthy, stir-fry it with other vegetables. U.S. Department of Agriculture. Like other dark green, leafy vegetables, spinach is a nutritional powerhouse. Consider spinach. Watch Your Garden Grow. As each of these factors increases, nutrient loss increases. She is an Oregon State University Master Gardener and Master Naturalist and holds a Master of Fine Arts in creative nonfiction writing. Steaming and sautéing are low-fat ways to cook vegetables. Anythingabove that mark will cause the loss of precious nutritional values. Researchers at Pennsylvania State University discovered that after only eight days of cold storage, a bag of commercially packaged spinach loses about half of its folate and carotenoid content, even when stored at near-freezing temperatures. Your body must break down carbohydrates into sugars, proteins into amino acids and fats into fatty acids to absorb and use them. While beta-carotene and lutein are abundant in spinach and other colorful vegetables, cooking spinach heats the cell walls of the spinach, releasing beta-carotene and lutein and making them more available to the body. If you're wondering how long to boil spinach, it should only take a few minutes. Health Benefits of Spinach . To get the most out of consuming them, it's important to understand the effect of cooking on nutrients. Just because your mom boiled spinach when you were a kid ~shudder~ that doesn't mean that's how you should eat it. Maia Appleby is a NASM-certified personal trainer with more than 15 years of experience in the fitness industry. Folate, a type of vitamin B, helps maintain healthy skin and supports various functions, including the immune system and production of red blood cells. Updated 2017. Pendick D. 5 steps for preventing kidney stones. 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. Otherwise, the spinach will be greasy and soggy. To maximize the amount of nutrients you get, buy fresh, locally grown spinach. © Copyright 2020 Hearst Communications, Inc. Vitamin C and many of the B vitamins are the most unstable nutrients when it comes to cooking. 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. If you boil … Colorado State University Extension. CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. 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. A cup of spinach gives you 145 micrograms of vitamin K, exceeding your daily requirement. To saute spinach, cook it quickly in a frying pan with a small amount of heart-healthy olive oil or canola oil. While beta-carotene and lutein are abundant in spinach and other colorful vegetables, cooking spinach heats the cell walls of the spinach, releasing beta-carotene and lutein and making them more available to the body. The best way to reap the many benefits of this healthy vegetable is to enjoy it both raw and cooked. Harvard Health Publishing. University of California studies show that vegetables can lose 15 to 55 percent of vitamin C, for instance, within a week. Office of Dietary Supplements. The leftover vegetable water also contains nutrients and can be used for cooking other dishes. Minerals are elements that are unchanged by heating. After four to eight days, spinach lost nearly half of its folate, depending on the temperature at which it was stored. Getting three to five servings of vegetables every day is recommended to manage weight, protect against heart disease, diabetes and some forms of cancer. The University of Minnesota Extension. Dyer began her writing career as a staff writer at a community newspaper and is now a full-time commercial writer. To cook spinach in the microwave oven, place damp spinach in a microwave-safe bowl. 2018;2018:4069167. doi:10.1155/2018/4069167, Park SY, Na SY, Kim JH, Cho S, Lee JH. Tomatoes: Cooked may be better than raw. 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. Association between usual vitamin K intake and anticoagulation in patients under warfarin therapy. According to the United States Department of Agriculture's Nutrient Database, each cup provides you with supplemental amounts of calcium, iron, magnesium, phosphorus, potassium and zinc, as well as a wide array of antioxidant vitamins. Vitamin C has a number of beneficial functions in the human body. Office of Dietary Supplements. doi:10.3390/nu10111626, Vaňková K, Marková I, Jašprová J, et al. To take advantage of vitamin C and folate, eat the spinach fresh, and as soon as possible. The skillet should … It helps maintain healthy bones, tendons, muscles and blood vessels, and like beta-carotene and lutein, acts as an antioxidant that protects the body from free radicals. Updated 2020. Oxid Med Cell Longev. Updated December 6, 2019. While eating frozen and canned vegetables can help to meet the daily requirement, the best bet is to eat fresh as much as possible. But raw spinach contains oxalic acid which binds to some nutrients and can interfere with their absorption in the body. Vitamin K fact sheet for health professionals. Vegetables are an essential part of any healthy diet. Broccoli, spinach, and lettuce may lose up to 50% or more of their vitamin C when boiled (4, 5). Vitamin C: To reduce the loss of water-soluble, oxygen-sensitive vitamin C, cook fruits and vegetables in the least possible amount of water. // Leaf Group Lifestyle, Benefits of Eating All Raw Vegetables & Fruits, University of the District of Columbia Center for Nutrition, Diet and Health: Spinach. How to eat spinach for weight loss? 2018;10(11).