Cooked or raw? Do's and don'ts of how to reap all the health benefits of spinach, the winter superfood

Health benefits of spinach: This winter superfood contains alpha-lipoic acid, an antioxidant known to lower glucose levels, enhance insulin sensitivity, and combat oxidative stress in diabetic patients (Image: Canva)

More than any other seasons, winter is the time when we crave for some green goodness on our plates. There is a plethora of vegetables - from fenugreek leaves, coriander, mustard leaves, and others - to savour around this time of the year. But even in this impressive list of superfoods, there is one that towers among all: spinach, or palak as it is fondly called. From hearty soups and creamy curries to vibrant salads and nutrient-packed smoothies, spinach finds its way into our healthy diets in many forms. However, understanding the nuances of cooking this powerhouse vegetable is crucial, considering the incredible health benefits it offers.

The nutritional powerhouse:

Consuming fresh vegetables rich in polyphenols has shown a connection to lowering the risk of diseases caused by oxidative stress. Among these vegetables, spinach leads the pack, boasting an impressive nutritional profile. Rich in vitamins A, C, and K, it helps improve the immune system, promotes healthy skin, and make our bones healthy and strong. The presence of iron, essential for producing haemoglobin, ensures optimal oxygen transport throughout the body. Moreover, spinach's high folate content is instrumental in supporting cell division and growth, making it an invaluable addition, especially for pregnant women. Here are a few other health benefits of this superfood.

Helps manage diabetes: Spinach contains alpha-lipoic acid, an antioxidant known to lower glucose levels, enhance insulin sensitivity, and combat oxidative stress in diabetic patients.

Controls blood pressure: The potassium content in spinach makes it beneficial for blood pressure control . It counteracts  sodium effects and serves as a crucial factor in maintaining lower blood pressure levels.

Possesses anti-cancer properties: The presence of chlorophyll in spinach (other green vegetables) suggests potential anticancer properties, correlating with lower cancer rates among those with diets rich in  greens.

Good for bone health: Spinach's vitamin K content plays a role in bone health, enhancing calcium absorption, and preventing bone fractures associated with low vitamin K intake.

Helps improve digestion: High in fibre and water, spinach helps in digestive regularity. It prevents  constipation and encourages a healthy digestive system.

Makes skin and hair healthy: Rich in vitamin A and C, spinach contributes to healthy skin and hair, regulating oil production, promoting collagen synthesis, and preventing hair loss caused by iron deficiency.

Cooking for maximum benefits:

Including raw spinach in salads or lightly wilting it in warm dishes preserves its nutrient content, ensuring you reap its full health rewards. Opt for light cooking methods like steaming or sautéing to retain spinach's vital nutrients. Pairing it with vitamin C-rich foods like bell peppers or tomatoes enhances its iron absorption.

Cautionary measures:

However, despite its nutritional prowess, spinach contains oxalic acid, which can interfere with calcium absorption and contribute to kidney stone formation when consumed in excess. Therefore, it's advisable to moderate spinach intake, especially for individuals prone to kidney issues or with a history of kidney stones. Additionally, overcooking spinach may lead to nutrient loss, so refrain from prolonged cooking or boiling to preserve its goodness.