FIVE WAYS TO PREPARE...

How to get the most nutrients out of food. This week: Spinach 1. MAKE spinach soup. A typical bowl contains about 100g of the leafy green, which provides 15 per cent of your daily iron requirement and a fifth of your daily calcium. 2. MIX young and old leaves. Baby spinach has higher levels of the B vitamin folate (vital for pregnant women) and magnesium (important for the nervous system) while mature leaves have vitamin E and vitamin A (needed by the immune system), calcium and iron. 3. EAT a side of creamed spinach — fat helps the body absorb vitamin A from the leaves. In a 100g serving of mature spinach there’s 80 per cent of the RDA of this vitamin. 4. SAAG Aloo, the Indian curry of potatoes and spinach simmered in tomatoes is crammed with potassium, which helps to maintain blood pressure. 5. GO FOR the classic spinach and eggs. They’ll top up your levels of lutein and zeaxanthin that could limit your risk of macular degeneration, the eye condition that causes age-related blindness.