Is Spinach a good source of Iron?

(HealthCastle.com) Spinach and Iron has been a highly discussed topic in our free nutrition forum. Many readers know that spinach is a source of iron. However they are confused that spinach is said to contain an iron absorption inhibitor as mentioned in our Iron Rich Foods article.

Spinach - a source of Iron

Spinach is a source of non-heme iron, which is usually found in vegetable sources. Unlike heme iron found in animal products, non-heme iron is not as bioavailable to the body.

According to the USDA National Nutrient Database, one cup of cooked spinach provides ~3.5mg of iron whereas a cup of raw spinach only contains 1 mg of iron.

Spinach - also inhibits iron absorption

Spinach also contains oxalic acid (sometimes referred as oxalate). Oxalic acid binds with iron, hence inhibiting its absorption.

Spinach is not the only food containing high levels of oxalic acid. Whole grains such as buckwheat and amaranth, other vegetables such as chard and rhubarb, as well as beans and nuts all contain significant levels of oxalic acid.

So Should you or Should you not eat Spinach?

You do not need to give it up if you are a spinach lover! Simply eat spinach with any foods containing iron absorption enhancers. Here are some examples:

	Iron Absorption Enhancers Meat, fish, or poultry Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit and other Vitamin-C rich fruits Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers White wine

How Much Iron?

The recommended iron intake for men and post-menopausal women is 8 mg. The recommended intake for pre-menopausal women is 18 mg and the recommendation increases to 27 mg for pregnant women.