For years, many people believed spinach had exceptionally high amounts of iron. The myth was born from a decimal point error made by a German chemist in 1870 when he wrote down the spinach iron content. This mistake turned 3.5 grams of iron into 35 grams, which is way higher than it is.

Iron is a vital mineral required to produce hemoglobin, which helps red blood cells carry oxygen throughout the body. It is also needed for several other functions of the human body, including the growth and maintenance of bones and muscles. Not consuming enough iron can contribute to anemia, which has serious health consequences and can affect several areas of the body, including the heart, lungs, nervous system, and brain. Iron deficiency is common among children, women under 50, and pregnant women. It can occur when the diet lacks sufficient iron-rich foods or when a person has diseases that interfere with absorbing minerals and vitamins from food.

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The iron found in spinach is non-heme iron, which is found in vegetable sources and is not as easily absorbed by the body as heme iron from meat products. The oxalic acid in spinach, which naturally occurs, binds with minerals like calcium and iron, making them harder to absorb. Cooking spinach, such as boiling it, can help to reduce the amount of oxalic acid it contains.

Boiling spinach for around 15 minutes can significantly decrease its levels of oxalic acid. Other ways of cooking spinach, such as steaming and stir-frying, can also be effective. Another method to help with iron absorption is eating it alongside vitamin C-rich foods, such as oranges, tomatoes, and strawberries. Vitamin C promotes iron absorption and increases its bioavailability.

Spinach has a fair amount of iron, but there are better sources. A cup of cooked spinach provides around 2.7 milligrams of iron, about 15% of an average adult’s daily requirement. Other more iron foods include beef liver, oysters, and dark chocolate.

The bottom line is that it’s still a good idea to eat spinach and other green leafy vegetables regularly because they provide valuable nutrients. It’s just not a food that should be relied on as an iron source, especially if you are a pre-menopausal woman or a child. If you’re concerned about your iron intake, talk to a nutrient expert and add other iron-rich foods. Consider taking an iron supplement if prescribed by your doctor.