Spinach is a nutritional powerhouse, but how can you enjoy it in a way that’s both healthy and tasty? Functional medicine specialist Dr. Bo-Ren Liu says spinach, rich in vitamins A, C, K, folate, and minerals, supports vision, immunity, and bone health. However, spinach also contains high levels of oxalates, which can increase the risk of calcium-oxalate kidney stones, particularly for those with a history of kidney stones or gout.
Packed with Vitamins and Minerals
Spinach offers a variety of nutrients: vitamin A (beta-carotene) supports eyesight and skin health, vitamin C boosts immunity and helps absorb iron, and vitamin K aids bone strength and blood clotting. Folate in spinach is ideal for pregnant women, supporting red blood cell formation and fetal neural development. Spinach also provides iron for vegetarians, though it is non-heme iron with lower absorption; pairing it with vitamin C-rich foods like lemon or tomatoes enhances absorption. Magnesium and potassium in spinach help with muscle function and maintaining blood pressure.
High in Oxalates
While nutritious, spinach contains high oxalate levels. Dr. Liu explains that oxalates bind to calcium in the gut, and excessive intake or poor kidney function can raise the risk of kidney stones. People with kidney stone or gout issues should avoid eating large amounts at once. A simple tip is to blanch spinach and discard the water, which removes most oxalates and reduces stone risk.
Recommended Ways to Cook Spinach
Spinach is versatile in Taiwanese cuisine. Dr. Liu suggests:
- Blanched spinach with garlic, soy sauce, and sesame oil for a refreshing salad.
- Stir-fried with eggs, combining protein and iron for a classic dish.
- Added to miso soup with soft tofu for a warm, nutritious meal.
- Tossed with sesame dressing for a flavorful Japanese-style side.
- Mixed with pork or vegetables as dumpling filling for a savory, nutrient-rich option.
Balanced Diet and Hydration Are Key
Dr. Liu emphasizes that spinach is a highly healthy vegetable, but for those prone to kidney stones or gout, moderation and blanching are important. Combined with a balanced diet and adequate water intake, spinach can be a delicious way to boost your nutrition and support overall health.
