Quiz alert: You might love or hate spinach but how well do you know this winter superfood?

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Question 3:

Which vitamin in spinach is essential for bone health?

a) Vitamin C
b) Vitamin K
c) Vitamin D
d) Vitamin B12

Question 4:

True or False: Cooking spinach destroys all its nutrients.

Question 5:

Spinach has many culinary uses. Which of these is NOT a common way to enjoy spinach?

a) In smoothies
b) As a salad topping
c) As a main ingredient in desserts
d) Cooked in savoury dishes

Answer key, courtesy of Kanikka Malhotra, consultant dietician and diabetes educator

1. False
   The iron myth originated from a decimal error in a 19th-century study, which mistakenly reported spinach as containing ten times more iron than it does. In reality, spinach contains approximately 2.6 to 3.8 mg of iron per 100 grams, but only about 1.7% of this iron is absorbed by the body due to the presence of oxalic acid and polyphenols that inhibit absorption.
2. b) Oxalic acid reacts with calcium in saliva
   This reaction forms calcium oxalate, giving a chalky sensation known as “spinach teeth.”
3. b) Vitamin K
   Spinach is packed with vitamin K, vital for bone health and calcium absorption.
4. False
   Cooking spinach doesn’t destroy all nutrients. While some water-soluble vitamins are lost, cooking can enhance the availability of carotenoids.
5. c) As a main ingredient in desserts
   Spinach is versatile but isn’t typically used in desserts (though adventurous chefs might experiment!).

Spinach may not make you as strong as Popeye claims, but it’s still a nutritional powerhouse with loads of vitamins, antioxidants, and health benefits!