However, both are highly nutritious vegetables, and both can form part of a healthful diet. The nutrients in bok choy may offer protection from a number of conditions. The high levels of oxalic acid in spinach has long been thought to inhibit the absorption of important nutrients such as iron and calcium, although some studies suggest that the effects of oxalic acid are minimal. Collagen, the skin’s support system, relies on vitamin C. Vitamin C is an essential nutrient that has antioxidant properties that may help prevent damage caused by the sun, pollution, and smoke. A 100g serving of spinach has more than this and so is best avoided. Alternatively, you can use cabbage leaves in place of lettuce. The iron, phosphorous, calcium, magnesium, zinc, and vitamin K in bok choy all contribute to building and maintaining bone structure and strength. Lightly cooking or wilting spinach is thought to reduce the oxalic acid content. Subscription offer: save 44% and receive a brand-new cookbook. Learn more here, and find tips on…, Collard greens are a cruciferous vegetable that may have multiple health benefits. It is thought that this name dates back to the 16th century and the Italian wife of France’s Henry II; Catherine de Medici. Individuals with a history of oxalate containing kidney stones should avoid over consumption. People can consume all parts of bok choy. Cooking deactivates it. Raw spinach has a milder taste that some describe as metallic once cooked. Potassium, calcium, and magnesium are all present in bok choy. Bok choy contains other vitamins and minerals, including phosphorus, zinc, sodium, copper, manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K. Bok choy ranks sixth on the Aggregate Nutrient Density Index (ANDI) for fruits and vegetables. Wash the spinach and lettuce leaves properly. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Iron and zinc play crucial roles in the production and growth of collagen. People can prepare it in a variety of ways. Bok choy and spinach are both nutritious vegetables, but they have a different flavor and texture. A diet that contains too much phosphorus and not enough calcium can result in bone loss. Selenium also prevents inflammation and decreases tumor growth rates. Fiber keeps the stool moving. However, a meta-analysis published in 2018 concluded that the evidence for such a link was “not convincing.”, The American Diabetes Association describe non-starchy vegetables, including cruciferous vegetables, as “one food group where you can satisfy your appetite.”. It’s healthy and nutritious, best eaten fresh. Slice a lemon and put it in the juicer along with the leaves. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Unlike most other fruits and vegetables, bok choy contains the mineral selenium. According to the USDA, 70 g of raw spinach leaves contain: In equivalent raw weight, bok choy contains more vitamin C, vitamin A, and some other nutrients than spinach and around the same amount of calcium. …The popeye effect Its high water content means it reduces in size by about a quarter when cooked. However, eating too much spinach can interfere with our bodys ability to absorb some vital nutrients like calcium, magnesium, zinc etc. Magazine subscription – save 44% and get a cookbook of your choice. Non haem iron is found in plant foods (such as spinach) and is a little harder for the body to absorb in comparison. Here is a water spinach recipe that healthy and delicious! …Don’t be shy with your portions when cooking spinach. Spinach is available all year round but is in season during the spring (March – June). It is better to consume a variety of foods than to concentrate on individual items as the key to good health. This keeps the bowel healthy and reduces the risk of developing colorectal cancer. Spinach contains a high amount of oxalate. The selenium found in bok choy has been found to improve immune response to infection by stimulating the production of T-cells that identify and kill invading bacteria and viruses. Follow her on Twitter @nutri_jo. Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.It belongs to the amaranth family and is related to beets and quinoa. Vitamin K helps maintain the balance of calcium in the bones, which means it might help reduce the risk of bone fractures. Vitamin C also promotes collagen’s ability to smooth wrinkles and improve overall skin texture. Spinach is an excellent source of vitamin K which plays a very important role in blood clotting. Aubergines filled with spinach & mushrooms, Gnocchi with roasted squash & goat’s cheese. Bok choy also contains vitamin C, vitamin E, and beta-carotene. Some evidence shows that consuming 4,700 mg of potassium daily decreases blood pressure caused by high sodium intake. Others include kale, broccoli and green cabbage. Excess homocysteine in the body can damage blood vessels and lead to heart problems. Other cruciferous vegetables include kale, broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, rutabaga, and turnips. Myrosinase can hinder thyroid function by preventing the body from absorbing iodine. It is a very low-calorie food, so filling up on a raw spinach salad before meals may help keep you from going over your calorie budget for the day. It should be stored loosely packed in a sealed plastic bag in the fridge where it will keep for about four days. Can they also help you see in the dark? Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine. Do not wash spinach before storing, as the moisture will cause it to spoil, although do ensure it is washed properly before consumption as the leaves and stems may collect soil and chemicals. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. The same article notes that many people consume too much sodium, which increases the risk of developing high blood pressure. On this index, foods with the most nutrients per calorie have the highest rankings. However, proper bone growth needs a careful balance of both these nutrients. If cooking, opt for steaming, sautéeing or microwaving spinach rather than boiling to preserve the nutrients. Some studies have suggested that cruciferous vegetables can help people with diabetes to maintain their blood sugar levels. Spinach is a superfood. Tip… Spinach has good levels of iron, but not quite as much as originally believed as rumour has it researchers placed the decimal point in the wrong place! people should consume no more than 1500 milligrams (mg) of sodium per day. It is loaded with tons of nutrients in a low-calorie package. A 1-cup serving of raw spinach contains only 29 calories, 0.9 gram of protein, 0.1 grams of fat and 1 gram of carbohydrate, including 0.7 grams of fiber. Choline helps with sleep, muscle movement, learning, and memory. When faced with the sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of spinach. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.