cost of windows 7 oem and olp cheap ms office 2010 buy purchase encarta kids buy cs3 mac uk cheap ms excel 2003 microsoft excel best buy buy ms office 2007 enterprise buy adobe lightroom online cheap corel draw 11 mac where to buy microsoft office 2013 discount reason 5 cheap autocad 2004 software cheap adobe cs5 design premium buy photoshop cs6 australia cheapest corel painter
price of parallels desktop microsoft office 2010 standard price buy quicken premier 2008 cheap rosetta stone mac buy photoshop filters price of windows server 2008 upgrade cost of powerpoint 2010 purchase corel wordperfect 9 buy e learning suite best buy pinnacle studio ultimate collection cost of autocad architecture best price corel draw software cheap final cut pro 6 buy dragon naturallyspeaking 11 premium price of ms office 2013 professional

Who Said It?: Reveal

QuestionMark-300x2991Spinach is full of pleasant surprises [and a top-ten "power food"].  It’s a natural source of iron… and a rich non-dairy source of calcium.

Those sentences appear in The Sonoma Diet, penned by Registered Dietitian Connie Guttersen.

I find it incomprehensible that a Registered Dietitian can make such an elementary mistake.

Although spinach offers plenty of vitamins, antioxidants, and phytonutrients, it is not a rich source of iron or calcium.

Unlike other leafy greens (i.e.: bok choy, broccoli, mustard greens, and kale) which are very good sources of both those minerals, spinach is loaded with compouds known as oxalates.

Oxalates bind to iron and calcium, significantly decreasing absorption of those minerals in our digestive systems.

Consider the following:

  • A half cup of cooked Chinese cabbage delivers as much calcium as a cup of milk
  • One and a quarter cups of cooked bok choy deliver as much calcium as a cup of milk
  • Eight cups of cooked spinach deliver as much calcium as a cup of milk

What makes this tricky is that the figures presented for spinach in terms of iron and calcium content do not take into account decreased absorption.  Therefore, you will see that a half cup of cooked spinach “provides” 115 milligrams of calcium (11% of the Daily Value).  Sadly, we only absorb 10 to 15% of that amount.

Please share this tidbit with as many people as you can.  I am continually amazed by the amount of health professionals (dietitians, doctors, and educators) who keep this myth alive.

Share

2 Comments

  1. Andy Bellatti said on April 2nd, 2010

    Alicia,

    So glad to hear you are debunking this myth one person at a time! Have a good weekend.

  2. Sarah @ Semi-Sweet said on April 22nd, 2010

    Yes! Even my endocrinologist suggested spinach to me – and when I told her that I’d have to eat a bucket-full to get the same benes as eating bok choy, she was stunned. So much partial/mis-information out there.

Leave a Reply

Trackbacks