The Benefits of Spinach – Cooked or Raw

There are benefits to eating spinach as part of your diet.  Spinach, whether it is cooked, sauteed, raw, or frozen, is certainly good for you.


Spinach is a super food and is one of the easiest ways to add super foods in your garden.  Spinach nutrition  exceeds lettuce as it is high in antioxidants, folate, calcium, and iron.  It is a great source of vitamin A (good for the eyes), K (good for bones and your heart), and manganese (good for digestion).  It is also a low calorie food. In fact, the nutrition you get in spinach per calorie is very hard to beat from other food sources.

From a health perspective, spinach is good for your heart.  It has been found to lower the risk of some cancers and it is good for your eyes.  In fact, studies have shown that spinach reduces the risk of cataracts and macular degeneration.

Ways To Eat Spinach

Spinach is very easy to add to you diet.  Spinach can be added to all kinds of dishes from your eggs in the morning to your casserole at night.  A spinach salad is delicious, and some steamed spinach makes a simple side.  There are many recipes for spinach dips and sauces and spinach pasta is quite easy to find in the store.  Spinach also makes a great pizza topping or lasagna ingredient.

Spinach Raw vs. Spinach Cooked

Spinach is good for you whether it is raw, steamed, boiled, or cooked.  You don’t have to be overly concerned about your preparation method.  However, it is true that the nutritional benefits of spinach change as it is prepared in different ways.

So should you eat spinach raw or should you cook your spinach?  Both.  The fact is that cooking spinach enhances some of its benefits and decreases others.  That means fresh spinach is better for some things and cooked spinach is better for others.  If you do cook spinach, a quick boil of a minute or so is the best method to use.  If you want to be covered, eat both fresh and cooked spinach and you can’t go wrong.

Lessons Learned:

  • Spinach is one of the most nutritious foods you can eat for the calories
  • Spinach can be added to all kinds of dishes or eaten alone as a salad or side
  • Spinach is nutritious raw or cooked

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