Spinach is a wholesome vegetable which consists of all the essential vitamins and minerals like vitamin A, C, K1, folic acids, calcium, and iron. You’ll be surprised to know that 91% of it is actually water. So, your body stays hydrated too!
All these nutrients can boost your overall health and bless you with overall wellness. But, eating it once in a blue moon won’t make much of a difference. You need to consume it on a regular basis to fully reap the benefits of this superfood.
Spinach isn’t just your average green. This super-vegetable is a nutritional heavyweight and contains more nutrients than most people can name. Whether it’s eaten raw or cooked, spinach packs a punch—it’s great for weight loss, fitness and general health maintenance.
When it comes to weight loss there are so many diet plans out there which promise quick weight loss. To lose weight you need to burn more calories than you consume. You need to find the right diet and exercise to lose weight. But there are certain foods which can aid the weight loss process. One such food option which you can try to lose weight faster is spinach. Spinach can speed up the weight loss process and make it easier for you to shed those extra kilos. All you need to do is add just one cup of spinach and let the extra body fat leave you alone. Spinach is rich in insoluble fibre which is the key element which helps in weight loss. A study published in the US National Library of Medicine National Institute of Health evaluated the use of spinach for weight loss. The study examined a few women who were on a three-month weight loss plan. The study further elaborated women who consumed 5 grams of spinach every day recorded 43 percent greater weight loss than others.
How can Spinach help you lose weight?
To lose weight you need to consume fewer calories and one cup of spinach contains just 7 calories. Insoluble fibre will keep you full for longer and the calories will not get absorbed in the body. So, spinach will provide you enough fibre and keep the calories in control. Add a cup of spinach to your daily diet and you will see the difference in few days. The high-fibre content will keep you full for longer and will restrict you eating too many calories. Skip those unhealthy snacks and sugary drinks and choose a cup of spinach over it.
“Spinach is very rich in fibre, vitamins, minerals, and antioxidants. Spinach leaves are packed with a very high fibre content (higher than most green vegetables) and is also low in fat. Thus it helps in maintaining an optimal calorie control. This fibre and calorie count also keeps you feeling full for a longer amount of time,” Agarwal tells us.
“It is also a natural source of thylakoids – a chlorophyll-bearing plant ingredient that is known to suppress hunger by impacting the Leptin hormone (the hormone that signals the body to “stop” eating, also known as the satiety hormone). A single serving of thylakoid, especially when consumed for breakfast, can significantly impact your overall appetite for the day,” she adds.
Spinach Health Benefits
Helps In Diabetes ManagementAlpha-lipoic acid, found in spinach, is an antioxidant that can increase insulin sensitivity, decrease glucose levels, prevent oxidative and stress-induced changes in people who suffer from diabetes. Studies have also shown that alpha-lipoic acid may decrease peripheral neuropathy and autonomic neuropathy in patients with diabetes (1). However, it is unclear if oral supplementation of this antioxidant will provide the same benefits as the intravenous preparations used in most studies.
You’ll lose weightSpinach is a low-cal food. It contains a high content of water and the fibre content that it has helps in better digestion and absorption of food. Due to this, your metabolism will stay in check and you will lose weight.
Your skin will look greatHave you ever heard of the term collagen? Well, it’s a kind of protein that structures your skin. Collagen helps in maintaining its texture, radiance, and elasticity. We are telling you this because spinach is known to boost its production in the body and that’s why you’ll see a remarkable change in the quality of your skin when you start eating it on a daily basis.
Prevents hypertensionPotassium plays a key role in managing blood pressure levels. The potassium content of spinach will help you lower your blood pressure levels. It will reduce the effect of sodium which is the main contributor to high blood pressure.
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It will promote bone health
Vitamin K and calcium in spinach will ensure healthy bones. You will experience better bone health after regular consumption of spinach. Your bones will be less prone to fractures.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Reduces The Risk Of AsthmaResearch shows that certain dietary components, including beta-carotene, which is found in spinach, may reduce the risk of asthma in children
It is loaded with nutrientsSpinach is one of the healthiest green leafy vegetables. It is loaded with some essential nutrients. One cup of spinach will provide you protein, calcium, iron, magnesium, potassium and vitamin A. You must add spinach to your daily diet. Add it to a salad or you can also prepare something with it.
Your eyesight becomes better
Staring at the laptop screen and into our smartphones can weaken the eye muscles. But, if you eat spinach, this won’t be a problem for you.
Spinach is a rich source of lutein and zeaxanthin which are basically eye-friendly nutrients. Both these nutrients help in reducing the chances of macular degeneration.
Moreover, if you are always out in the sun, there are chances of you getting your retina damaged. But, if you include spinach in your daily diet, you might be able to cut down on that chance very considerably.
Isn’t it spinach-tacular? Next time you go grocery shopping, don’t forget to fill your bag with some fresh spinach.
You’ll feel less stressed
Spinach has benefits, not just for your body, but for your mind as well. According to the study conducted by the Journal of Clinical Medicines, spinach has anti-stress and antidepressant properties that keep you calm in the toughest of the situations.
The other nutrients present in spinach such as folates, lutein, and vitamin A help in slowing down cognitive decline.
What’s the easiest way to include Spinach in your weight loss diet?
- Stir fry spinach in a little olive oil with some garlic
- Blend it into healthy juice with either beetroot or Amla
- Toss raw baby spinach with some onions, cherry tomatoes, mushrooms in pan for a salad and stir fry them. Sprinkle with roasted nuts for an extra burst of flavour
- Spinach spread: Make a sandwich spread from blanched and pureed spinach and slather it on a slice of multigrain bread
- Spinach smoothie: Blend it into a smoothie, you can also add kale and kiwi to it along with milk or yogurt