We’ve all grown up hearing that spinach is a powerhouse of nutrition — loaded with iron, calcium, folate, magnesium and vitamin K. Yet the same palak that’s praised for its benefits also gets blamed for kidney stones, reduced mineral absorption and even “fake” iron. So what’s really going on? The reality is that spinach is nutrient-rich, but how you prepare and consume it determines whether your body truly benefits. Let’s explore what happens when you eat spinach.

The Hidden Factor: Oxalates

Spinach naturally contains oxalic acid (oxalates) — compounds that plants produce as a form of protection. Inside the human body, oxalates bind with essential minerals like calcium, iron and magnesium, forming insoluble crystals that the body cannot absorb. This means that even though spinach appears to be a great source of iron or calcium, your body doesn’t necessarily capture those nutrients because the minerals may be “trapped” by oxalates. That is the reason why people say spinach doesn’t give you usable iron despite its high content.

The issue becomes more serious when spinach is eaten raw or in large quantities, such as in daily green smoothies or frequent palak dishes. Oxalates in their raw form are more active and more likely to interfere with mineral absorption. In the gut, they may bind calcium, form crystals and pass into the urine. If hydration is poor, or if your gut microbiome lacks the right bacteria to handle oxalates, those crystals may accumulate and increase your risk of calcium-oxalate kidney stones (especially if you’re already susceptible).

How It Impacts the Body

Oxalates themselves aren’t inherently dangerous for most people — your body can manage moderate amounts. The problem occurs when you consistently eat too much spinach (especially raw), don’t drink enough water, or your gut lacks the bacteria that break down oxalates. Over time, excessive intake may reduce your body’s absorption of important minerals such as calcium, zinc and iron, which may lead to subtle deficiencies. You might feel fatigue, have weaker bones or recurring kidney discomfort without realizing that your “healthy” routine may be overdoing one green.

Here is the key: the problem isn’t spinach itself — it’s how we eat it. If consumed wisely — cooked, paired appropriately and in moderation — palak can remain one of the most valuable greens you include in your diet.

Smarter Ways to Eat Spinach

You don’t have to eliminate palak — you just need to prepare and combine it smartly. Begin by blanching or boiling it briefly: a quick one- to two-minute boil can reduce the oxalate content substantially. Then discard the cooking water — that’s where much of the oxalate ends up. Next, pair spinach with calcium-rich foods — dishes like palak paneer are not just tasty but sensible because the calcium in paneer helps bind oxalates in the gut and ensures safer elimination. You can also add sesame seeds or curd when cooking spinach for the same effect.

Avoid relying on raw spinach in juices or salads every day. While raw may seem “healthier,” it carries a much higher oxalate load that your kidneys may struggle with. Instead, cook, sauté or steam the spinach to reduce the load. Rotate your greens: don’t eat spinach every day. Alternate with methi, bathua, amaranth, mustard leaves or drumstick leaves — they tend to be lower in oxalates and offer a richer variety of nutrients. Hydration is important too — if you’ve had kidney stones or issues with calcium absorption, aim for at least 2.5-3 litres of water per day so your urinary oxalate concentration stays low. Supporting your gut health helps as well: fermented foods like curd, kanji or pickled vegetables help restore oxalate-degrading bacteria, improving your ability to manage oxalate intake.

The Real Numbers

To give you perspective: raw spinach may contain approximately 750–900 mg of oxalates per 100 g, whereas cooked spinach drops to about 400 mg. By comparison, kale or broccoli may contain under 20 mg per 100 g — a huge difference. Cooking is not just about flavor — it is chemistry. It changes the form of compounds like oxalates, making them less aggressive and making nutrients more available.

Spinach itself isn’t the enemy. What’s harmful is imbalance. The real issue is when you eat the same food every day and expect it alone to provide everything. Traditional wisdom in Ayurveda, for instance, doesn’t promote a single “superfood” for daily consumption; it encourages rotating greens, eating seasonally and maintaining balance. So don’t fear palak — use it wisely. Cook it, pair it with calcium, rotate it with other greens and stay hydrated.

Food isn’t meant to be perfect — it’s meant to be intelligent, just like your body.

🌸 With Love,

Shweta Arya(HOLISTIC HEALTH COACH)
Helping you reconnect with your emotional and spiritual strength.

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