Few vegetables have the same healthy reputation as spinach.
It’s rich in vitamins A, C, and K, plus minerals like magnesium, folate, and iron, all while being low in calories and high in fiber.
These nutrients help protect your eyes, support immunity, and fight inflammation.But even the healthiest greens have their fine print.
Some of the same compounds that make spinach nutritious can also interfere with how your body absorbs certain minerals.
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From healthy to risky
One of spinach’s less-known traits is its high oxalic acid content.
This natural compound can bind to calcium and iron, making them harder for the body to absorb. For most people, that’s not a big issue.
But if you’re prone to kidney stones or eat spinach daily in large portions, the build-up of oxalates may raise your risk.
Another concern comes from nitrates, which are naturally present in leafy greens.
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While harmless in moderation, they can convert into nitrites or nitrosamines if spinach is stored too long or reheated improperly.
These substances are potentially harmful, so fresh preparation is always the safer choice.
How to get the best from spinach
Cooking methods matter more than you might think. Briefly boiling or steaming spinach can reduce oxalic acid levels, making minerals easier to absorb.
On the other hand, eating it raw preserves heat-sensitive vitamins such as vitamin C.
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The healthiest approach is to mix it up. Enjoy some fresh in salads and some lightly cooked in warm dishes.
And remember that variety is key. No single vegetable, not even spinach, can meet all your body’s needs.
Sources: Kiskegyed.hu.
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