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These nutrients include folate, vitamin C, niacin, riboflavin, and potassium. If you're wondering how long to boil spinach, it should only take a few minutes. Storage tip: Even though this will make shelf life shorter, … Folate, a type of vitamin B, helps maintain healthy skin and supports various functions, including the immune system and production of red blood cells. The best way to reap the many benefits of this healthy vegetable is to enjoy it both raw and cooked. 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. Sautéing Spinach Heat 2 tablespoons (30 milliliters) of olive oil in a large skillet. Vitamin K fact sheet for health professionals. The ingredients you add to cooked spinach contribute to its overall nutritional value. Office of Dietary Supplements. After you remove the excess … Spinach. 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. In a general sense, yes spinach loses some nutrients when you cook it. The University of Minnesota Extension. The benefits of steaming compared to boiling … 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. If you boil … Updated 2019. 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. © Copyright 2020 Hearst Communications, Inc. Maia Appleby is a NASM-certified personal trainer with more than 15 years of experience in the fitness industry. 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. The leftover vegetable water also contains nutrients and can be used for cooking other dishes. Just because your mom boiled spinach when you were a kid ~shudder~ that doesn't mean that's how you should eat it. 2015;4(4):235-41. doi:10.7762/cnr.2015.4.4.235. Not only is that the slimiest and most boring way to … According to Jane Higdon, PhD, of the Linus Pauling Institute at Oregon State University, adults need 90 to 120 micrograms of vitamin K daily. Updated 2013. 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. 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. Chlorophyll-mediated changes in the redox status of pancreatic cancer cells are associated with its anticancer effects. Vegetable blanching directions and times for home freezer storage. Raw-food advocates claim that cooking destroys important enzymes, or proteins that perform biological reactions. Vitamin C and many of the B vitamins are the most unstable nutrients when it comes to cooking. Consider spinach. Microwave it with just a little water, and you’ll retain nearly all its folic acid. U.S. Department of Agriculture. However, boiling is not a healthy way to cook spinach because the nutrients leach into the water. As a result, cooking ve… To maximize the amount of nutrients you get, buy fresh, locally grown spinach. Like other dark green, leafy vegetables, spinach is a nutritional powerhouse. Otherwise, the spinach will be greasy and soggy. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The relationship between vegetable intake and weight outcomes: A systematic review of cohort studies. To saute spinach, cook it quickly in a frying pan with a small amount of heart-healthy olive oil or canola oil. 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. A 47% drop in folate occurred in eight days at … Nutrients. Updated 2018. University of California studies show that vegetables can lose 15 to 55 percent of vitamin C, for instance, within a week. National Institutes of Health. Folate, a type of vitamin B, helps maintain healthy skin and supports various functions, including the immune system and production of red blood cells. Dyer began her writing career as a staff writer at a community newspaper and is now a full-time commercial writer. Food allergy overview. Vitamin A fact sheet for health professionals. To saute spinach, cook it quickly in a frying pan with a small amount of heart-healthy olive oil or canola oil. Because it is a fat-soluble vitamin, little of it is lost when cooking spinach. Park JN, Lee JS, Noh MY, Sung MK. Tomatoes: Cooked may be better than raw. Office of Dietary Supplements. Updated 2020. Vitamin C has a number of beneficial functions in the human body. Updated 2020. As each of these factors increases, nutrient loss increases. They then proceeded to measure the lutein content at different times of food preparation. Colorado State University Extension. 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. Once the steam starts to foam, begin your timer. 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. When using frozen spinach, you can reduce vitamin C losses by cooking it directly from the freezer without thawing it first. Vitamin C has a number of beneficial functions in the human body. To cook spinach in the microwave oven, place damp spinach in a microwave-safe bowl. 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. National Institutes of Health. Spinach is packed with beneficial nutrients, some of which of are enhanced by cooking while others are better retained in raw spinach. American Academy of Allergy, Asthma & Immunology. 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. M.H. Enzymes in foods are broken down in your body like other proteins and serve no separate use in health. Getting three to five servings of vegetables every day is recommended to manage weight, protect against heart disease, diabetes and some forms of cancer. Besides vitamins and nutrients, spinach is filled with nitrates and glycolipids, which may reduce inflammation. FoodData Central. Boil it on the stove, and it can lose up to 70 percent of its folic acid . Steaming and sautéing are low-fat ways to cook vegetables. 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. Factors that affect nutrient loss in cooking include cook time, temperature and amount of liquid used. Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable. Cooking spinach can decrease its nutritional value, but some cooking methods are better than others. 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. Your body must break down carbohydrates into sugars, proteins into amino acids and fats into fatty acids to absorb and use them. Oxid Med Cell Longev. Try using boiled spinach in our velvet spinach recipe. Using fresh baby spinach, they used steaming, frying, or boiling it up to 90 minutes. Spinach. Anythingabove that mark will cause the loss of precious nutritional values. 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. Colorado spinach. Even though cooked spinach packs in a large volume of leaves, it's still low in calories. Harvard Medical School. To stay slim, you can eat this tasty and healthy plant both fresh and frozen, boiled and even canned. Office of Dietary Supplements. To keep it healthy, stir-fry it with other vegetables. How to Keep Iron Nutrients in Spinach When Cooking. Iron plays a certain role in patterned hair loss. J Korean Med Sci. Spinach is to be boiled only for a minute, for instance. But boiled or canned spinach … Copyright © 2020 Leaf Group Ltd., all rights reserved. The leafy green is packed with nutrients, but you’ll absorb more calcium and iron if you eat … 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. Watch Your Garden Grow. Cook for 3 to 5 minutes or until tender. Instead, preserve nutrients in spinach by steaming, sauteing or cooking it in the microwave oven. Instead, preserve nutrients in spinach by steaming, sauteing or cooking it in the microwave oven. Vitamin C: To reduce the loss of water-soluble, oxygen-sensitive vitamin C, cook fruits and vegetables in the least possible amount of water. 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. Updated December 6, 2019. University of Illinois Extension. Place fresh spinach leaves … Microwaving spinach in very little moisture retains nearly all of the nutrients in spinach 1. 2013;28(6):934-8. doi: 10.3346/jkms.2013.28.6.934. Iron fact sheet for health professionals. Because all methods of cooking destroy some nutritional value, the best way to maximize nutrient intake is to eat fresh spinach raw. After four to eight days, spinach lost nearly half of its folate, depending on the temperature at which it was stored. 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