Can spinach be eaten without blanching

Spinach can generally be eaten without blanching, but it is safer to consume after blanching. Spinach contains a high amount of oxalic acid, and direct consumption may affect calcium absorption. Blanching can remove most of the oxalic acid. People with weak gastrointestinal function or at risk of stones are recommended to blanch before consumption. Spinach has a high content of oxalic acid. When consumed in large quantities, oxalic acid can combine with calcium in the body to form calcium oxalate, which may interfere with mineral absorption or increase the risk of stones. Blanching for 1-2 minutes can dissolve oxalic acid in water, retaining water-soluble nutrients such as vitamin C and folate in spinach. Blanching before cold mixing or stir frying can reduce bitterness, enhance taste, and reduce irritation to the gastrointestinal mucosa. Children, the elderly, and patients with kidney stones should pay special attention to their intake of oxalic acid.

Some fresh and tender spinach leaves have low oxalic acid content. If occasionally consumed raw in small amounts, such as making salads, the impact on healthy individuals is relatively small. However, long-term and excessive intake of uncooked spinach may cause gastrointestinal discomfort, especially when consumed with high calcium foods. Special varieties such as red root spinach have higher oxalic acid content, and it is recommended to blanch them thoroughly before cooking. Individuals with thyroid problems should be aware that oxalic acid may affect iodine absorption, and it is safer to consume it after blanching.

It is recommended to blanch spinach before cooking it for daily consumption. It can be paired with calcium rich foods such as tofu and milk to balance nutrition. Choose spinach with fresh and tender leaves and no yellow spots, and keep the water boiling when blanching to avoid nutrient loss. Individuals with abnormal kidney function or sensitive digestive system should strictly control the frequency of intake of uncooked spinach, and seek medical attention promptly if symptoms such as abdominal distension and pain occur.