Eating spinach the right way: 5 healthy ways to increase iron and vitamin intake – Times of India

Spinach is a vegetable that is rich in nutrients, especially iron. This nutrient-dense vegetable contains vitamins A, C, and K and the minerals magnesium and potassium. One cup of raw spinach contains about 2.7 milligrams of iron, which is 15 percent of the total daily value for adults. However, it should be noted that the iron in spinach is non-heme iron, which is not as easily absorbed by the body as heme iron from animal products. As a result, most people don’t know the right ways to maximize the health benefits of this green leafy vegetable. Here are five healthy ways to eat spinach and make sure you get the best possible absorption of iron and other vitamins from this wonderful, versatile veggie.
Pair spinach with foods rich in vitamin C.An effective way to increase iron absorption from spinach is to combine it with foods high in vitamin C. Citrus fruits like oranges and lemons, as well as bell peppers and strawberries, can significantly increase the amount of iron your body absorbs from spinach. For example, adding a squeeze of lemon juice to a spinach salad not only enhances the flavor, but also helps your body use iron more efficiently. This combination can turn a simple dish into a nutritional powerhouse.

Cook spinach to increase nutrient absorption.Cooking spinach can actually increase the availability of certain nutrients, including iron. While raw spinach is high in antioxidants like lutein, cooking it breaks down oxalates, compounds that can block iron absorption and make it easier for your body to access the iron in the leaves. Whether you roast, steam or blanch spinach, cooking it can help you get the most out of this leafy green.

Healthy fats should accompany spinach.

Add healthy fats to your spinach. Spinach is rich in carotenoids, and it works best when these nutrients are bound to fat in the system. Add some olive oil or avocado to your salads or stir-fry dishes. It can increase your absorption of fat-soluble vitamins A and K, with delicious goodness in every meal.

Combine spinach with iron-rich foods.

To maximize your iron intake, consider combining spinach with other foods. Foods rich in iron. Legumes like lentils and chickpeas, nuts like almonds and lean meats like chicken or fish complement spinach beautifully and provide additional sources of iron. For example, a chickpea and spinach curry can be satisfying and nutritious, ensuring you get a good dose of iron from multiple sources.

Make smoothies with spinach

Smoothies are a great way to incorporate spinach into your diet without compromising on taste. Mixing spinach with fruits like bananas or berries not only hides its earthy taste, but also provides a refreshing drink full of vitamins and minerals. Adding yogurt or milk can further increase the calcium content while keeping the smoothie creamy and delicious. This method is especially great for those who cannot enjoy eating leafy greens directly.

Also read: How many almonds a day is healthy to eat?
Including spinach in your diet can provide numerous health benefits if done correctly. By pairing it with vitamin C-rich foods, cooking it properly, using healthy fats, mixing it with other iron-rich ingredients, and making delicious smoothies, you can increase your iron and essential vitamin intake. can be significantly increased. These simple methods will help you enjoy all that spinach has to offer while ensuring that your body absorbs the nutrients efficiently.