Core Points - Spinach is a nutrient-rich vegetable that can be prepared in various ways and provides dietary fiber, vitamins, and minerals [1][18] - Common myths about spinach include its incompatibility with tofu, its high purine content, and its effectiveness in iron supplementation [1][10] Group 1: Spinach and Tofu Compatibility - The myth that spinach cannot be eaten with tofu due to the risk of kidney stones is debunked; they can be consumed together if spinach is blanched [2][4] - Spinach contains oxalic acid, which can bind with calcium in tofu, but proper cooking methods can reduce oxalic acid levels significantly [2][4] - Blanching spinach for at least 1 minute can remove up to 43% of oxalic acid, and cooking with tofu for over 3 minutes can increase this removal rate to 60% [4] Group 2: Spinach and Gout - The claim that spinach is unsuitable for gout patients due to high purine content is incorrect; spinach has a low purine level of 8-23 mg/100g [6][7] - Gout patients can consume spinach in moderation after blanching to reduce oxalic acid, which may affect uric acid excretion [8][9] Group 3: Iron Content in Spinach - The belief that spinach is a good source of iron is misleading; while it contains 2.9 mg/100g of iron, its absorption rate is low (2%-20%) [10][11] - Compared to animal sources, spinach is not an effective iron supplement, and pairing it with vitamin C-rich foods can enhance iron absorption [13] Group 4: Recommended Consumption Practices - To maximize spinach's nutritional benefits, it should be stored properly and consumed fresh; it is recommended to eat around 200 grams of spinach daily [15][16][18] - Cooking methods should include blanching to reduce oxalic acid, and spinach should not be cut before blanching to preserve water-soluble vitamins [15]