Khaberni - Although spinach is considered one of the most famous plant sources of iron, the body absorbs only about 10% of this element, making the way it is consumed a crucial factor in benefiting from it.
According to Verywell Health, adding certain ingredients to spinach can significantly improve iron absorption, especially non-heme iron found in plants, which is harder to absorb compared to animal sources.
Data indicate that vitamin C plays the most crucial role as it converts iron into a form that is easier to absorb. Therefore, adding lemon juice or tomatoes or bell peppers to spinach dishes can significantly enhance the nutritional benefit.
Spices such as "masala" also emerge as an aiding factor, with research showing that fortified spices may contribute to increased iron absorption. Soy sauce, especially fermented or fortified, can also support this process thanks to the effects of fermentation.
A nutritious mix makes the difference
In addition, foods rich in vitamin A, like carrots and sweet potatoes, may improve iron absorption by supporting the biological processes associated with it in the body.
Also, combining spinach with animal iron sources, such as meats or poultry or fish, enhances absorption since this type of iron is more easily absorbed, and may also help the body to benefit from plant-based iron.
Data suggests that the preparation method plays an important role, as cooked spinach provides a higher amount of iron compared to raw, and cooking in iron cookware may increase its content.
Conversely, there are factors that may hinder absorption, such as dairy products rich in calcium or tea and coffee, which contain compounds that reduce the body's utilization of iron when consumed with a meal.
Despite these findings, improving absorption does not directly treat iron deficiency but contributes to enhancing the benefit within a balanced diet.
These recommendations highlight the importance of "meal composition" and not just choosing ingredients, as simple modifications can make a significant difference in daily nutritional value.
