Spinach is one of the healthiest, most versatile greens on our plates. From palak sabzi to smoothies, soups, khichdi, and parathas — this vibrant leaf is a nutrition goldmine. But despite its benefits, most people unknowingly consume spinach the wrong way, reducing its nutrients or aggravating digestive issues like bloating, kidney stone risk, or iron deficiency.
In this article, we’ll explore the 3 most common mistakes people make with spinach, why they matter, and the right way to include spinach in your daily diet for maximum absorption, energy, and gut comfort.
Why Spinach Needs Your Attention
Spinach is rich in:
- Iron
- Calcium
- Folate
- Vitamin K
- Vitamin A
- Fibre
- Antioxidants like lutein and beta-carotene
But one thing most people don’t realise: spinach contains oxalates, compounds that can block mineral absorption and irritate the gut if eaten incorrectly.
Hence, how you prepare and pair spinach directly affects how much goodness your body actually absorbs.
❌ Mistake 1: Eating Raw Spinach Every Day (Especially in Smoothies)
Raw spinach in smoothies looks healthy, but here’s the truth: Raw spinach = high oxalates
Oxalates bind with calcium and iron, reducing their absorption.
This is why many people eating daily spinach smoothies still remain low in iron, feel fatigued, or experience bloating.
❗Why it’s a problem:
- Can reduce iron absorption
- Can worsen acidity or gas
- Increases kidney stone risk (especially in those predisposed)
- Can interfere with thyroid hormone conversion
✔ The Right Way:
- Lightly steam or blanch spinach for 1–2 minutes before using it in smoothies, soups, or khichdi.
- Blanching removes 30–60% oxalates while retaining
❌ Mistake 2: Mixing Spinach With High-Calcium Foods (Paneer, Milk, Curd)
Palak paneer is iconic… but not ideal.
Spinach is high in oxalates; paneer is rich in calcium.
When eaten together, oxalates bind with calcium, forming calcium oxalate, which your body cannot absorb.
❗This means:
- Less calcium absorbed
- Less iron absorbed
- Higher chance of stone formation in sensitive individuals
✔ The Right Way:
Eat spinach with vitamin C–rich foods like:
- Lemon
- Tomato
- Capsicum
- Oranges
Vitamin C boosts iron absorption and reduces the effect of oxalates.
🍲 Better combinations:
- Palak with dal
- Palak with chole or rajma
- Palak soup with lemon squeezed on top
- Palak with tomato-onion tadka
❌ Mistake 3: Overcooking Spinach Until It Turns Brownish
Many households overcook spinach until it loses its vibrant green colour. But overheating destroys:
- Vitamin C
- Folate
- Antioxidants
- Flavor & texture
Spinach also releases more oxalates when cooked for long.
✔ The Right Way:
- Cook for 5–7 minutes max
- Keep the colour bright green
- Use minimal water (or use the leftover water as stock)
🌱 The Best Way to Consume Spinach (Scientifically & Ayurvedically Aligned)
To get maximum iron, better digestion, and zero bloating, follow this routine:
✅ 1. Wash → Blanch → Cook
- This removes dirt, pesticides, and excess oxalates.
✅ 2. Pair With Vitamin C
- Always add lemon or tomatoes.
- This boosts iron absorption 3–4 times.
✅ 3. Don’t Combine With Dairy
- Avoid milk-based spinach smoothies or palak paneer as a daily habit.
✅ 4. Keep Portions Moderate
- ½–1 cup cooked spinach is enough.
✅ 5. Best time to eat spinach:
- Lunch
- Digestive fire is strongest; iron absorption is better.
🥗 Healthy, Indian-Friendly Ways to Add Spinach Daily
Here are simple recipes that follow all the “right way” rules:
✔ Blanched Palak Dal
- Spinach + dal + tomato tadka = perfect iron + protein combo.
✔ Palak Chilla with Lemon Chutney
- Use blanched spinach purée for the batter.
✔ Spinach Khichdi with Veggies
- Add in the last 5 minutes to retain colour and nutrients.
✔ Palak Soup with Ginger & Lemon
- Great for immunity, digestion & winters.
✔ Spinach Stir-Fry With Garlic
- Quick 5 minutes, super tasty, nutrient-rich.
🌟 Final Word: Spinach Is a Superfood Only When Consumed the Right Way
Spinach is incredibly healthy — but only when you avoid the 3 big mistakes:
❌ Eating it raw daily
❌ Combining it with high-calcium foods
❌ Overcooking it
When you fix these, spinach becomes a powerhouse for better energy, clean skin, digestion, iron levels, and winter immunity.
✔ Blanch it
✔ Pair with vitamin C
✔ Cook lightly
Follow these tips and make spinach your body’s best friend, not a hidden nutritional blocker!
Hi, I’m Dietitian Dipanwita Saha, A Clinical Dietitian & Nutripreneur and The Founder & Director of Nutri World. I believe healthy eating should be enjoyable, balanced, and free from guilt—not about strict rules or cutting out your favorite foods. My passion lies in helping people heal their relationship with food, especially those dealing with disordered eating. If you’re looking for a supportive, judgment-free space to nourish your body and mind, I’m here to help—let’s make food feel good again.
