Is spinach and tofu actually a perfect match?
Spinach and tofu can not be eaten together --- After decades of publicity, this phrase has become a well-known and deeply rooted iron law. However, according to the results of recent studies, it can be determined that spinach and tofu are not only a good match, but also a perfect complement to calcium and bone health.
It was thought that spinach could not be eaten with tofu for just one reason: Spinach contains a lot of oxalic acid, which binds calcium into insoluble precipitate.
However, this statement did not see another aspect of the problem - spinach also contains a variety of factors that promote calcium utilization and reduce calcium excretion, including a wealth of potassium and magnesium, as well as vitamin K.
It is known that calcium is closely related to acid-base balance. In the excessive intake of protein foods, the acid-base balance is imbalanced, and the body's calcium excretion will increase. At this point, if you can eat some green leafy vegetables, such as spinach, you can fully intake of potassium and magnesium to help maintain acid-base balance, reduce the amount of calcium excretion, very beneficial to bone health.
100 grams of spinach contains 311 mg of potassium and 58 mg of magnesium, which is among the highest in vegetables. It is 2.7 times the potassium content of Fuji apple and 11.6 times that of magnesium. With the rich potassium and magnesium in spinach, calcium in tofu can be better preserved in the human body.
It is worth mentioning that vitamin K in spinach has a powerful effect in promoting bone calcium formation. Vitamin K is one of the research hotspots in nutrition in recent years. It is an essential component of the formation of "osteocalcin".
Vitamin K is mainly found in green leafy vegetables and vegetable oils, and spinach is one of the highest-content vegetables, second only to kale, with a content of 415 μg/100 g.
The survey data showed that the daily intake of vitamin K in middle-aged and elderly women is more than 109 micrograms, and the risk of fracture can be reduced by 30%. Studies have also shown that supplementing 200 micrograms of vitamin K daily can maintain and increase bone mineral density. In other words, just eat less than 100 grams of spinach every day, you can achieve this effect.
Studies have shown that if vitamin K is added at the same time as calcium supplementation, the effect of calcium supplementation can be greatly improved, and calcium deposition can be promoted into bones. Calcium and protein rich tofu, plus spinach rich in potassium, magnesium and vitamin K, is the perfect complement to calcium and healthy bones.
How to do oxalic acid in spinach
So, what about oxalic acid in spinach? Because oxalic acid is easily soluble in water, you can remove 80% or more of oxalic acid by simply removing the spinach in boiling water for 1 minute.
Fry the bean curd first, spin the spinach again, and have no problem mixing it.
Fortunately, vitamin K is not afraid of heat and is not soluble in water, so it won't cause loss of spinach.
However, like vitamin K and carotene, it needs oil to help absorption, so when making spinach tofu soup, be sure to remember to put some oil.
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