Spinach: Dark, leafy greens such as spinach are packed with beta carotene and antioxidants such as zeaxanthin and leutin, [2] which help in fighting age-related vision problems such as cataracts and macular degeneration. Here's how you can make a Quick & Easy Spinach-Onion Vegetable Soup.

Spinach is a powerhouse of nutrients. But unlike most of the veggies that are best eaten raw, you’re better off cooking this leafy green. Cooking spinach actually enhances its health value. Here’s how:

  • Heat breaks down its cell walls and releases its antioxidant content and beta-carotene, which guard against heart disease and lung cancer.
  • Sure, spinach is a great source of iron, but when cooked, it has 0.86mg more iron per 100g serving, than the raw version. Iron plays a major role in the formation of red blood cells necessary to transport oxygen in the body.
  • In addition, heated spinach provides more magnesium, calcium and manganese. While calcium and magnesium give you stronger bones, manganese helps in processing cholesterol.
  • With cooked spinach, you can get more of the vitamins A, B6, K and riboflavin. Vitamin A is necessary for growth of body tissues, including skin and hair, vitamin K prevents bone fractures, vitamin B6 helps the body in metabolizing fats and proteins, and riboflavin is significant for the production of energy.

Cooking will also get rid of the bacteria that might persist on raw leaves. Having said that, boiling spinach can leach off all its nutrients into the water. To make the most of the green, steam it or stir-fry it. For dinner tonight, prepare this Spinach Hummus Flatbread Pizza, or Spinach and Tomato Pasta.

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A graduate in English Literature, Shruti comes with a gamut of experience in academic freelance writing and television journalism. A strong believer of holistic living, she has always followed the mantra of “a healthy body and a happy mind”. Naturally then, it wasn’t long before she found herself inclined towards wellness and lifestyle. She now writes on these subjects in a professional capacity at Z Living. Her inherent curiosity about healthy living makes her a connoisseur of all things natural, and motivates her to share the knowledge through her writing.