Eating spinach to supplement iron is actually a misinformation. In 1870, a German chemist published a paper saying that spinach has a high iron content, which is comparable to that of red meat such as pigs, cattle and sheep, so the saying that "eating spinach can supplement iron" spread to the world. In the late 1930s, a scientist reviewed the iron content of spinach, only to discover that the chemist had misplaced the decimal point in the paper, causing the iron content of spinach to "surge" tenfold.

The iron content of spinach is not high. In 100 grams, the iron content of spinach is only 2.9 milligrams, the iron content of celery stems is 8.5 milligrams, the iron content of rapeseed is 5.9 milligrams, and the iron content of Chinese cabbage is 4.4 milligrams. . Among vegetables, the iron content of spinach is not outstanding. Foods with higher iron content are animal liver and animal blood. The iron content of pig liver is 25 mg per 100 grams, the iron content of sheep liver is 7.5 mg, and the iron content of chicken liver is 8.2 mg. The iron content of pig blood is as high as 45 mg per 100 grams, the iron content of bovine blood is 36.3 mg per 100 grams, and the iron content of chicken blood is 25 mg per 100 grams.

In addition, tahini contains 58 mg of iron per 100 grams. However, considering that it is difficult to consume a large amount of sesame paste at one time in the daily diet, it is recommended to supplement the blood with an appropriate amount of liver and animal blood.

Low iron absorption rate in spinach The nutritional evaluation of dietary iron should not only consider the iron content in the food, but also comprehensively consider the type of iron and other factors that affect iron absorption. Iron in food is divided into two types: heme iron and non-heme iron, and the absorption and utilization of different irons are different. Heme iron mainly exists in animal blood, animal liver, and red meat, and is easily absorbed directly by intestinal mucosa and epithelial cells. It is not disturbed by factors such as phytic acid, and the absorption rate is as high as 25%. Most non-heme iron is found in plant foods, with an absorption rate of only about 2%. The absorption and utilization rate of iron in spinach is not high, and the absorption and utilization of iron by the human body is extremely limited. Studies have shown that only 1% of the iron in spinach is absorbed in the intestine, and more than 90% of the iron is combined with oxalic acid to form a precipitate, which is not only difficult to be absorbed by the small intestine, but also affects the body's utilization of iron. Blanching spinach before cooking can effectively reduce oxalic acid.

Eating spinach regularly is good for your health. While spinach isn't the best choice for iron supplementation, as a dark leafy green vegetable, its nutritional value is high, and eating it regularly can bring a variety of health benefits. Spinach is rich in vitamins and minerals, including potassium, magnesium, beta carotene, folic acid, vitamin C, and more. Spinach is also rich in functional plant compounds such as carotenoids and saponins. These compounds have been shown to have health-promoting effects or potential. Spinach is also rich in dietary fiber, which can promote intestinal peristalsis, prevent and improve constipation; nourish the beneficial intestinal flora deep in the intestinal tract and help maintain the homeostasis, structural and functional integrity of the intestinal environment: It can reduce the digestion and absorption rate of starch and fat, and contribute to maintaining a healthy weight, maintaining blood sugar stability and protecting cardiovascular and cerebrovascular health. In addition, spinach contains a lot of antioxidants, such as vitamin E and selenium. These nutrients have anti-aging and anti-aging effects, promote cell proliferation, help slow down brain aging, and prevent Alzheimer's and other diseases.

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