The nutritional value of cooked spinach has been long understood for its abundance in vitamins, minerals and fiber. Along with being low in calories and carbohydrates, this dark green vegetable is often touted as one of the healthiest foods available. Though spinach is usually eaten raw or boiled, it can also be cooked to draw out even more beneficial properties from the leaves. The various minerals obtained from cooked spinach are essential components of a balanced diet and are necessary for proper functioning of organs and bodily systems.
Manganese is an important part of many cooked spinach dishes. This mineral helps to digest proteins, synthesize fatty acids and convert carbohydrates into energy. In addition, manganese works with other nutrients as an antioxidant scouring the body of otherwise destructive compounds that cause oxidative damage at a cellular level. It plays a crucial role in keeping bones healthy by aiding in calcium absorption. A single cup of cooked spinach contains roughly 0.51 milligrams of this vital mineral.
Folate is another nutrient found in cooked spinach which functions as a coenzyme helping break down folic acid into smaller molecules so they can be better used throughout the body. Folate is especially valuable during periods of rapid growth, such as adolescence and early pregnancy stages where cell division rates soar unexpectedly. As folate affects levels of amino acid called homocysteine - thus reducing risks associated with cardiovascular diseases – it is classified as “heart-healthy”. One cup of cooked spinach gives you nearly forty– eight percent (48%) of your daily recommended value at 66 micrograms per serving.
Iron is renowned for its ability to help form red blood cells and transport oxygen around the body via hemoglobin within those same cells. Additionally, iron is known to support the immune system and mental development of young children. Although most commonly found in meats and organ meat, a significant amount of dietary iron is derived from vegetables like cooked spinach. An 8 ounce portion provides 6.43 mg of iron representing seventy percentages (70%) of the RDI..
Magnesium is considered a macro-mineral responsible for over 300 functional processes related to muscle movement and relaxation, digestion and metabolic processing as well as inspiration activities. Magnesium performs similar tasks to potassium albeit on slightly different scales. For instance, magnesium serves to stimulate vasodilation in arterial walls easing blood flow but does not directly affect nerve impulses. 78mg of magnesium is found in every cooked spinach cup compared 75-90% RDV based figures set forth by Harvard Health Publishing.
Calcium, although predominant in dairy products, exists naturally within cooked spinach. Defined straightforwardly as a key structural component of bones and teeth, calcium has a tremendous effect in maintaining structural integrity and everyday normality when we experience physical symptoms apart from general biochemical imbalances. Calcium amounts vary depending on the range of soils spinach had grown in; but in average 1 cup portions offer 99 mg of calcium totaling twelve percent (12%) of DV values.
As trace elements, zinc and phosphorus are two additional minerals recognized among supplemental diets and multivitamins mixtures yet never precluded from healthier plate options. Even though their bioavailability starts from 5-85%, their manifold applications reach beyond just promoting strong bones and building blocks such as phospholipids. Zinc oversees hundreds of enzymes maintenance, shortens recovery after illnesses, and speeds up wound healing process. Trace amounts appear in 3 ?g concentrations rendering them virtually impossible to measure precisely through dosing instruments. Similarly, adequate phosphorus amounts have already been integrated in each 100g of cooked spinach with 49mg concentration.
In conclusion, cooked spinach offers far more than just taste enhancement and texture due to the incredibly healthful selection of nutrients it supplies. The array of long-term benefits obtainable from eating cooked spinach assists both adults and growing children alike in replenishing lost salts, staying energetic, and feeling fit. Its rich store of minerals – including vital components such as manganese, folate, iron, magnesium, calcium, zinc, and phosphorus – all contribute towards offering its highest quality of culinary outcome while combating disease.
Calcium | 0.136 grams |
Daily Value 1.3 g
|
Iron | 0.00357 grams |
Daily Value 0.018 g
|
Magnesium | 0.087 grams |
Daily Value 0.4 g
|
Phosphorus | 0.056 grams |
Daily Value 1.25 g
|
Potassium | 0.466 grams |
Daily Value 4.7 g
|
Sodium | 0.07 grams |
Daily Value 2.3 g
|
Zinc | 0.76 mg |
Daily Value 0.011 g
|
Copper | 0.17 mg |
Daily Value 0.9 mg
|
Manganese | 0.94 mg |
Daily Value 0.0023 g
|
Selenium | 0.0015 mg |
Daily Value 0.055 mg
|
Fluoride | 0.0378 mg |
Daily Value 0.004 mg
|