Spinach, the superhero of the green leaf industry, has not only won the love of adults and children, but also become an out-and-out nutrition star in the pen of nutritionists. It is rich in iron, which can help improve the symptoms of anemia, and its high content of vitamins C and A makes it an excellent antioxidant and eye protection, not to mention its rich antioxidant content, which provides extra protection for our body. And with a dazzling array of minerals and antioxidants, spinach is a green ingredient with its own aura.
But just as we're ready to feast, we'll let you tell you a little secret: not all ingredients make a "perfect encounter" with spinach. Yes, you heard it right, the combination of certain foods and spinach is like a pair of enemies who are incompatible, and may unknowingly disrupt the rhythm of your body and bring hidden dangers to your health. There is both scientific truth and wisdom in this, which makes us have to re-examine these daily food combinations.
Therefore, this article will demystify the fact that spinach should not be eaten with certain foods, and explore the science behind it, so that we can also intelligently avoid those small dietary pitfalls while enjoying the nutritious feast brought by spinach. After all, eating healthy is not only about eating the right food, but also about eating wisely.
1. Tofu
Tofu is a frequent fixture on many people's tables, and it is rich in calcium, which is great for bone health. However, when it comes across spinach, the situation is a little more complicated. Spinach contains a high amount of oxalic acid, which meets with the calcium in tofu to form calcium oxalate precipitation, which is not only difficult to be absorbed by the body, but also may lead to the loss of calcium and affect bone health.
2. Yogurt
As a healthy dairy product, yogurt is also rich in calcium. However, when yogurt is eaten with spinach, the oxalic acid in spinach undergoes the same chemical reaction as the calcium in yogurt, forming calcium oxalate that is difficult to absorb by the body, thus reducing the absorption rate of nutrients in yogurt.
3. Lean meat
Lean meat is a good source of iron, which is important for preventing anemia. However, when the oxalic acid in spinach is combined with the iron in lean meat, iron oxalate is formed, which is not easily absorbed by the body, thus reducing the nutritional value of eating lean meat.
4. Kakiko
Persimmons are rich in tannic acid, a substance that forms precipitates with proteins and certain metal ions such as iron and calcium. When persimmons are eaten with spinach, the tannic acid in the persimmon can interact with the oxalic acid in spinach, increasing the risk of digestive diseases such as bezoars.
To maximize the nutritional value of spinach and avoid potential health problems associated with foods it should not be eaten with, here are some tips to help you pair your spinach correctly:
1. Pair with vitamin C-rich foods
Vitamin C promotes the absorption of non-heme iron (plant-based iron), which is especially important for iron obtained from plant foods such as spinach. Try eating spinach with vitamin C-rich foods such as oranges, strawberries, kiwis, or bell peppers to increase iron absorption.
2. Add a small amount of healthy fat while cooking
The absorption of β-carotene and other fat-soluble vitamins (such as vitamins A and E) that is abundant in spinach can be enhanced by adding small amounts of healthy oils and fats, such as olive oil. Adding a little oil to cooking will not only enhance the flavor of the dish, but also increase the nutritional value.
3. Serve with whole grains
Whole grains are rich in dietary fiber, which can help slow the effects of oxalic acid on mineral absorption. Eating spinach with whole grains, such as brown rice, whole wheat bread or oats, can provide a more balanced dose of nutrients and increase satiety to help maintain a healthy weight.
When enjoying the green feast brought by spinach, it is especially important to know which foods are the "friends" and which are its "enemies". As mentioned in this article, while eating certain foods with spinach may affect the absorption of nutrients or cause other health problems, with scientific pairing and proper cooking methods, we can completely avoid these problems and make spinach work best in our diet.