100g of fresh water spinach contains about 2.1mg of iron and 100mg of calcium. Iron is an essential element for making up an important component of red blood cells, helping to transport oxygen throughout the body. Calcium plays an indispensable role in the formation of bones, teeth and regulating muscle activity. However, the human body does not fully absorb the amount of iron and calcium in food without the support of biological catalysts.
To increase the ability to absorb iron from water spinach, you should eat it with foods rich in vitamin C such as lemon, orange, bell peppers or tomatoes. Vitamin C has the ability to convert heme-free iron (found in plants) to a more easily absorbed form. For example, a bowl of spinach with dipping sauce mixed with lemon and garlic will help the body absorb iron more effectively. At the same time, avoid eating water spinach with tea or coffee right after meals, because tannin in these drinks will hinder the absorption of iron.
For calcium, avoid cooking water spinach too carefully because prolonged high temperatures can partially lose the mineral. Do not eat water spinach with foods that contain a lot of oxalate (such as spinach) because oxalate will confuse with calcium, making it difficult to absorb. Combining water spinach with a little cooking oil in stir-fried dishes, boiling rich onions... also helps increase the absorption of vitamin K and soluble nutrients in oil, indirectly supporting calcium absorption.
Water spinach is a natural food source that provides valuable iron and calcium. However, to make the most of this benefit for family members, housewives need to pay attention to how to prepare and combine food scientifically and reasonably.
