Cooking with spinach

Recent studies continue to underscore the amazing versatility of spinach. Because this leafy vegetable is rich in water-soluble vitamins, fat-soluble vitamins, minerals, and a wide variety of phytonutrients, there are many different ways to incorporate spinach into your meal plan and enjoy a variety of nutritional benefits. For example, we've seen a recent study in which the sautéing of spinach was best able to retain its total carotenoid content (in comparison with steaming or boiling or frying).

Alternatively, we've seen an equally recent study showing far less loss of vitamin C from spinach when this vegetable was steamed for 5 minutes (instead of being microwaved or boiled for that same amount of time. Yet numerous studies also point to the nutrient benefits of raw spinach.

For example, about 25% of the folate in spinach can be lost from cooking, and spinach can be thought of as a special nutritional contributor in terms of folate.

Therefore, as you can see, there are important nutritional benefits to be had from many different ways of incorporating spinach into your meal plan.

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