Spinach is a popular dark green leafy vegetable that can be served either raw or cooked.

Contrary to popular belief, spinach is not an especially good source of iron. The myth about its high iron content arose from an analysis in which a decimal point was erroneously displaced. But the vegetable’s dark green leaves do contain many other valuable nutrients. For example, a mere half cup of cooked spinach provides a full day’s supply of vitamin A, and 419 mg of potassium, as well as vitamin C, riboflavin, and vitamin B6.

To avoid losing its vitamin content, don’t overcook spinach. Instead, steam or stir-fry it. These cooking methods also preserve texture and flavor. Although some of these nutrients are lost in cooking, a 1/2 cup (179 g) serving of the cooked vegetable actually provides more nutrition than 1 cup (28 g) served raw because it takes a full 2 cups of leaves to cook down into a 1/2 cup serving. In addition, heating makes the protein in spinach easier to break down. The value of raw spinach can be enhanced by serving it with citrus slices for added Vitamin C.