Spinach is one of the modern power house foods. If you ever watched Popeye you could be forgiven for checking out your biceps after eating it. However those Popeye cartoon resulted from a decimal place in thw wrong place leading researches to find that spinach was a muscle builder. But you know if you believe it ... well who knows!
Back to spinach. I live in Bury, home of the worlds famous Bury market, (or is that more hype). and I was delighted to find some spinach in little clumps with roots which is how it alwaus used to be when I was young and it was quite touch so always needed cooking.
But nowadays most spinach comes in small tender leaves ideal for eating raw or for cooking.
So what about the nutritional benefits? Well spinach is one of the veg that has different benefits depending on whether it is raw or cooked. So in fact its good to eat it both ways.
Raw spinach inhibits to absorption of calcium and iron that unfortunately are what spinach is rich in. So cooked would give you more benefit for those nutrients. Raw spinach is rich in Vitamins and minerals such as folate, niacin, riboflavin, and potassium some of which are easier to absorb from raw food.
When cooked spinach releases and makes easier the absorption of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Also cartenoids like Beta carotene, lutein, and zeaxanthin are more absorbable.
So it really is a good idea to mix and match cook and raw.
Cooking spinach is very easy and especially the young leaves very quickly almost melt to next to nothing so you do need a lot more when using in a recipe. But why not throw a few leaves into the last cooking inutes of a soup, stew or in fact any dish.