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        "rendered": "<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Spinach (Spinacia oleracea)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Spinacia oleracea<small>Foxtail family (Amaranthaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">The leaves<small>Baby spinach raw, leaf spinach cooked<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Mild, slightly metallic<small>The residue on the teeth is oxalate.<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Persia<small>via the Arabs to Spain<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Folate, Vitamin K, Lutein<small>Folic acid was named after spinach.<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">myth<\/div>\n<div class=\"v\">Iron Wonder<small>It contains iron, but it is poorly available.<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Spinach isn&#039;t a superfood for iron, but it&#039;s an excellent leafy green: high in folate, vitamin K, lutein, and nitrate, and very low in calories. Its iron is poorly absorbed \u2013 absorption improves significantly when combined with vitamin C. Those taking anticoagulants like warfarin (Coumadin) shouldn&#039;t avoid spinach, but should eat it regularly.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>A Persian leaf<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/gemuese-spinat.jpg\" alt=\"Frische Spinatbl\u00e4tter in einer Holzschale\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">Folic acid gets its name from the leaf - Latin folium - because it was first isolated from spinach in 1941.<\/p>\n<p class=\"ea-drop\">Spinach originated in Persia, where it has been cultivated for at least two thousand years. It spread to Spain via China and the Arab world, and then to Central Europe in the late Middle Ages. Catherine de&#039; Medici is said to have loved it so much that dishes &quot;\u00e0 la Florentine&quot; still refer to spinach today.<\/p>\n<p>Its reputation as a source of iron persists\u2014and with it, the legend that a misplaced decimal point increased the iron content tenfold. This story, too, is unsubstantiated; the myth surrounding the myth has itself become a lesson in the dangers of unverified quotations. The truth is: spinach contains about as much iron as other leafy greens, and according to the comic strip, Popeye ate it for its vitamin A.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What spinach does for you<\/h2>\n<p class=\"ea-drop\">Spinach is a <strong>Leafy greens with high nutrient density<\/strong>: lots of folate (important for cell division and during pregnancy), very much <strong>Vitamin K<\/strong>, Beta-carotene, lutein and zeaxanthin for the retina, magnesium, potassium and nitrate - at only about 23 kcal per 100 g.<\/p>\n<p>In a large observational study, the cognitive abilities of people who ate a daily portion of leafy green vegetables aged more slowly\u2014the difference was equivalent to about eleven years of life. This is a correlation, not proof, but a consistent result.<\/p>\n<p>For the <strong>iron<\/strong>Spinach contains around 3 mg of iron per 100 g, but this is non-heme iron, which is further bound by oxalate. Only a small percentage is absorbed by the body. Combining spinach with vitamin C \u2013 lemon, bell pepper, orange \u2013 significantly improves absorption. However, it is still not suitable as a primary source of iron for those with iron deficiency.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 480 \u00b5g<\/b><span>Vitamin K per 100 g - many times the daily requirement<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 190 \u00b5g<\/b><span>Folate per 100g raw<\/span><\/div>\n<div class=\"ea-zahl\"><b>1941<\/b><span>Folic acid was isolated from spinach<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 2 %<\/b><span>The iron in spinach is absorbed without vitamin C.<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s in spinach<\/h2>\n<p>Spinach contains <strong>Folate<\/strong>, <strong>Vitamin K1<\/strong>, Beta-carotene, lutein, zeaxanthin, vitamin C, magnesium, potassium, iron and calcium - the latter, however, like iron, largely by <strong>Oxalic acid<\/strong> Bound. Oxalic acid also causes the dull feeling on the teeth.<\/p>\n<p>Furthermore, spinach is a <strong>vegetables high in nitrates<\/strong>. When food is kept warm and cooled slowly, bacteria can convert nitrate to nitrite. That&#039;s why the old rule of not reheating spinach exists \u2013 it&#039;s excessive for healthy adults, but it applies to infants and toddlers: cool leftovers quickly, store them in the refrigerator, and reheat them only once.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes spinach stronger<\/h2>\n<p>Spinach needs vitamin C for the iron, fat for the carotenoids, and some milk to counteract the oxalate.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">iron<\/span><\/p>\n<div class=\"mit\">with <i>Lemon &amp; Paprika<\/i><\/div>\n<p>Vitamin C improves iron absorption - lemon juice over spinach, bell peppers in salad.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Carotenoids<\/span><\/p>\n<div class=\"mit\">with <i>Olive oil &amp; egg<\/i><\/div>\n<p>Lutein and beta-carotene are fat-soluble - spinach with oil, butter or egg.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Oxalate<\/span><\/p>\n<div class=\"mit\">with <i>dairy products<\/i><\/div>\n<p>Calcium binds oxalate in the intestine - spinach with feta, ricotta or cream reduces oxalate absorption.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Technology<\/span><\/p>\n<div class=\"mit\">short <i>blanch<\/i><\/div>\n<p>Blanching and discarding the water significantly reduces the oxalate content.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">The taste<\/span><\/p>\n<div class=\"mit\">with <i>Garlic &amp; Nutmeg<\/i><\/div>\n<p>Creamed spinach with nutmeg, leaf spinach with garlic - the classics.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Legumes<\/span><\/p>\n<div class=\"mit\">with <i>Chickpeas &amp; Lentils<\/i><\/div>\n<p>Spinach dal, chickpeas with spinach - protein, iron, folate in one pot.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">iron<\/span><\/p>\n<div class=\"mit\">not to <i>Coffee &amp; Tea<\/i><\/div>\n<p>Tannins further inhibit iron absorption - drink tea and coffee at a distance.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">kidneys<\/span><\/p>\n<div class=\"mit\">not in quantities at <i>Oxalate stones<\/i><\/div>\n<p>Spinach is one of the vegetables with the highest oxalate content - avoid it or blanch it if you are prone to stone formation.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Medications<\/span><\/p>\n<div class=\"mit\">not <i>irregular<\/i> with Marcumar<\/div>\n<p>Vitamin K affects coumarin-based blood thinners. Don&#039;t avoid it; instead, eat a balanced diet and have your INR level checked.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">infants<\/span><\/p>\n<div class=\"mit\">not <i>Keep warm<\/i> for toddlers<\/div>\n<p>Nitrate can turn into nitrite - cool leftovers quickly, only reheat once.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Smoothie<\/span><\/p>\n<div class=\"mit\">not <i>daily raw in quantities<\/i><\/div>\n<p>Raw spinach smoothies provide a lot of oxalate - alternate with other greens.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Technology<\/span><\/p>\n<div class=\"mit\">not <i>overcooked<\/i><\/div>\n<p>Spinach needs seconds to a few minutes - otherwise it turns grey and loses folate.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where he belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Creamed spinach<\/span><span class=\"w\">With onion, cream and nutmeg - served with fried egg and potatoes.<\/span><\/li>\n<li><span class=\"g\">Spinach with garlic<\/span><span class=\"w\">In olive oil, with lemon.<\/span><\/li>\n<li><span class=\"g\">Spinach dal<\/span><span class=\"w\">Red lentils, spinach, turmeric, cumin.<\/span><\/li>\n<li><span class=\"g\">Spanakopita<\/span><span class=\"w\">Greek puff pastry with spinach and feta.<\/span><\/li>\n<li><span class=\"g\">Baby spinach salad<\/span><span class=\"w\">With strawberries or oranges, nuts and goat cheese.<\/span><\/li>\n<li><span class=\"g\">Saag Paneer<\/span><span class=\"w\">Indian spinach with cream cheese.<\/span><\/li>\n<li><span class=\"g\">Spinach gnocchi<\/span><span class=\"w\">With ricotta, butter and sage.<\/span><\/li>\n<li><span class=\"g\">Eggs Florentine<\/span><span class=\"w\">Poached eggs on spinach with hollandaise sauce.<\/span><\/li>\n<li><span class=\"g\">Spinach quiche<\/span><span class=\"w\">With feta and pine nuts.<\/span><\/li>\n<li><span class=\"g\">Green smoothie<\/span><span class=\"w\">Baby spinach, banana, kiwi, water - not every day.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> One kilogram of fresh spinach shrinks to about 250 grams. Frozen spinach is blanched, nutrient-rich, and convenient \u2013 often a better choice than wilted produce from the supermarket.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>The iron-friendly spinach plate<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Spinach with lentils and lemon<\/h3>\n<ol>\n<li>Briefly blanch 200g of spinach leaves, drain, and squeeze out the excess liquid (this reduces the oxalate).<\/li>\n<li>Mix with 150g of cooked lentils, a diced red bell pepper and a little olive oil.<\/li>\n<li>Season with the juice of half a lemon, salt and pepper.<\/li>\n<li>Wait two hours before drinking coffee or black tea.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>For people who eat a plant-based diet and want to improve their iron intake: lentils and spinach provide iron, bell peppers and lemon provide vitamin C, which significantly increases absorption, and blanching reduces oxalate.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>As a meal several times a week. A confirmed iron deficiency requires medical treatment \u2013 diet alone is usually insufficient. Consult a doctor beforehand if you have oxalate stones or are taking warfarin (Marcumar).<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>Spinach (<strong>Palakya<\/strong>In Ayurveda, it is considered cooling, light, and somewhat drying. It can increase Vata and is therefore cooked and eaten with ghee and warming spices \u2013 as in the... <em>Palak Paneer<\/em>.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM) spinach (<strong>Bo Cai<\/strong>) sweet and cool. It is said to nourish the blood, moisten dryness and clear the intestines - traditionally used for constipation, dry skin and dizziness due to lack of blood.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Blood thinners:<\/strong> Maintain a consistent intake of vitamin K while taking coumarins (Marcumar).<\/li>\n<li><strong>Kidney stones:<\/strong> Very high in oxalates - avoid or blanch if you have calcium oxalate stones.<\/li>\n<li><strong>Infants:<\/strong> Spinach only from weaning age onwards, cool leftovers quickly, reheat only once.<\/li>\n<li><strong>Iron deficiency:<\/strong> Spinach is not a sufficient therapy.<\/li>\n<li><strong>Gout:<\/strong> Moderate purine content - usually unproblematic in normal quantities.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/gruenkohl-brassica-oleracea-sabellica\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Kale<\/span><span class=\"d\">The other Kraftblatt.<\/span><\/a><a href=\"\/en\/wiki-archiv\/zitrone-citrus-limon\/\"><span class=\"art\">Archive<\/span><span class=\"n\">lemon<\/span><span class=\"d\">For iron absorption.<\/span><\/a><a href=\"\/en\/wiki-archiv\/muskatnuss-myristica-fragrans\/\"><span class=\"art\">Archive<\/span><span class=\"n\">nutmeg<\/span><span class=\"d\">For the creamed spinach.<\/span><\/a><a href=\"\/en\/product\/eisen-natuerliches-vitamin-c\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Iron with natural vitamin C<\/span><span class=\"d\">When more iron is needed.<\/span><\/a><a href=\"\/en\/product\/magnesiumcitrat\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Magnesium citrate<\/span><span class=\"d\">Magnesium without oxalate.<\/span><\/a><a href=\"\/en\/product\/vitamin-d3-k2\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Vitamin D3 + K2<\/span><span class=\"d\">The second form of vitamin K.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Morris MC et al. <em>Nutrients and bioactives in green leafy vegetables and cognitive decline: prospective study.<\/em> Neurology 2018; 90(3): e214\u2013e222.<\/li>\n<li>Mitchell HK, Snell EE, Williams RJ. <em>The concentration of \u201efolic acid\u201c.<\/em> Journal of the American Chemical Society 1941; 63(8): 2284.<\/li>\n<li>Sutton M. <em>Spinach, iron and Popeye: ironic lessons from biochemistry and history on the importance of healthy eating, healthy skepticism and sloppy citation.<\/em> Internet Journal of Criminology 2010.<\/li>\n<li>Federal Institute for Risk Assessment: <em>Nitrate in food - questions and answers.<\/em><\/li>\n<li>USDA FoodData Central: <em>Spinach, raw<\/em>.<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>",
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        "rendered": "<p>Spinat (Spinacia oleracea) Botanischer Name Spinacia oleraceaFuchsschwanzgew\u00e4chse (Amaranthaceae) Verwendet wird Die Bl\u00e4tterBabyspinat roh, Blattspinat gegart Geschmack Mild, leicht metallischdas Stumpfe auf den Z\u00e4hnen ist Oxalat Herkunft Persien\u00fcber die Araber nach Spanien Bekannt f\u00fcr Folat, Vitamin K, LuteinFols\u00e4ure wurde aus Spinat benannt Mythos Eisenwunderhat Eisen, aber schlecht verf\u00fcgbar Auf dieser Seite HerkunftNutzenInhaltsstoffeVerst\u00e4rkte Kombis &amp; was sich<\/p>",
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