Spinach Nutrition Facts - So healthy is the vegetables

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Spinach is absolutely delicious and healthy. Not because it makes you as strong as Popeye, but because spinach contains a lot of iron. But what else is in the vegetables? We tell you.

Spinach healthy nutritional values

Spinach is a welcome vegetable in the kitchen. Whether as a salad, main course or side dish - it can be prepared on the menu in a variety of ways.

In earlier years, the spinach was shown to be particularly rich in iron. Meanwhile, it is clear that this is a calculation error with scientific numbers. How the error has now come about exactly, can not be proven today. Spinach does not contain too much iron, but more than other vegetables.

Nevertheless, spinach is not the best iron supplier. In fact, only divalent iron is contained in vegetables, where only a few percent (about 4 to 8 percent) can really be absorbed by the body. In animal foods that are endowed with trivalent iron, the body can absorb and recycle 20 to 25 percent.

In addition, spinach contains substances that further inhibit iron absorption. The culprit here is called oxalic acid. It is therefore important to eat spinach in conjunction with foods that reduce oxalic acid. These include, for example:

  • broccoli
  • tomatoes
  • potatoes
  • peppers
  • Grapefruit

Also, cooking spinach can help reduce the level of oxalic acid. But spinach does not only contain iron, but also vitamin C, beta carotene, potassium and magnesium ensure a balanced nutrient level.

Nutritional informationPer 100 grams
calories16 kcal
fatcontains traces
carbohydrates1 g
sodium70 g
potassium550 g
calcium120 g
magnesium60 g
phosphate45 g
iron3.4 g
zinc0.6 g
Beta-carotene4800 ㎍
Vitamin E1.4 mg
Vitamin B10.09 mg
Vitamin B20.20 mg
Vitamin B60.22 mg
Fohlsäure145 ㎍
vitamin C50 mg

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