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Top 10 Benefits Of Spinach For Weight Loss

benefits of spinach for weight loss
 Spinach For Weight Loss

Blog highlight : Explore the Top 10 Benefits of Spinach For Weight Loss. Learn how this leafy green can boost your weight loss efforts with its nutrient-rich properties.

Among all the green leafy vegetables present, spinach is a superstar. This is because this vegetable is filled with nutrients that are beneficial for our body in various ways.

What's more, spinach is also low in calories and can make for a great weight-loss meal. Thus, incorporating spinach in your recipes can help you burn off extra calories and also provide your body with the nutrients it needs.

In India, spinach is known as “Palak”, and you will find a variety of recipes that have spinach in them. So, the next time you get your hands on this superfood, know that you are giving your body a super dose of nutrients and antioxidants.

But what's the deal with spinach for weight loss? Sounds too good to be true, right? Well, let's find out.

Is Spinach Good For Weight Loss ?

Studies have shown that spinach can suppress your appetite. There are also compounds present in spinach that can boost your metabolism. Spinach also contains a high amount of fibre, which keeps you full for a long time.

This further suppresses your appetite and ensures you don't keep binge eating.

healthy spinach leaves inside a bowl.

100 gms of spinach only contains 23 calories! Moreover, it is filled with protein, vitamins and minerals. So, spinach is a kind of food that can make you feel full without giving you lots of extra calories in your diet.

Spinach also contains thylakoids, which are plant compounds that decrease our sweet cravings. This further aids in our weight loss journey!

However, if you just depend on spinach to lose a substantial amount of weight, the chances are you will be disappointed. You will need to exercise and take care of your diet, too. By complementing a personalized nutrition plan with spinach, you can speed up the process.

Nutritional value of spinach

Spinach is a powerhouse of antioxidants and minerals. Take a look at the image below to understand its high nutritional value.

Nutritional value of spinach

Source: Trusted Source

One cup (30 gms) of spinach contains:

  • 7 calories
  • 0.86 gms of protein
  • 0.81 g of iron
  • 29.7 mg of calcium
  • 24 mg of magnesium
  • 167 mg of potassium
  • 58 mcg of folate
  • 141 micrograms (mcg) of vitamin A

Moreover, spinach also contains a large amount of fibre, phosphorous, vitamin K, and thiamine.

Top 10 benefits of eating spinach every day

Eating spinach every day has numerous health benefits. From cancer prevention to regulating blood sugar, this superfood plays an important role in our health and well-being.

Benefits of eating spinach everyday

Now, let's look at some of the health benefits of eating spinach daily.

1. Prevents cancer

Spinach contains compounds called carotenoids and zeaxanthin. These compounds help cleanse our bodies of free radicals and prevent diseases like cancer. Studies have shown that spinach may help prevent stomach, esophagus, and mouth cancer.

2. Regulates blood sugar

Spinach contains high amounts of potassium. Potassium reduces the amount of sodium in our bodies. Thus, spinach may reduce blood sugar and may be beneficial for people suffering from diabetes.

3. Good for our eyes

Lutein is an antioxidant that is found in spinach. It helps in providing good eyesight and also protects us from cataracts and other age-related eye problems. Also, spinach contains vitamin A, which protects our eye's mucus membrane.

4. Helps us build strong bones

Spinach contains vitamin K, which is good for our bone health. Vitamin K also helps to absorb calcium in our bodies. Also, spinach contains over 250 mg of calcium per serving, which further keeps our bones healthy.

5. Rich in Vitamin C

Spinach is also rich in Vitamin C, which is essential for the growth and repair of our tissues. Vitamin C also helps to form collagen, which keeps our skin healthy.

6. Rich in protein

Spinach is rich in protein, which helps build lean muscle tissues and is also good for weight loss. Thus, spinach can be a viable food option for athletes and bodybuilders alike.

7. Keeps our hair, nails and skin healthy

Spinach contains many vitamins like C and A, which promote skin health. Vitamin C is also responsible for collagen formation, which leads to healthy nails. The iron and magnesium present in it promote hair health also.

8. Helps us maintain healthy body weight

Studies have shown that spinach may suppress sugar cravings and increase metabolism. Also, the fibre present in it keeps us full for a long time, reducing any further craving for food.

9. Improves digestion and gut health

Spinach contains a large amount of fibre, which helps in our digestion. Fibre ensures that the food moves consistently in our gut and also allows for the absorption of essential nutrients.

10. Keeps us relaxed

Spinach has high amounts of zinc and magnesium, which induces a state of relaxation and calmness in us. Eating spinach at night can also help us fall asleep faster and can lead to quality and restful sleep.

Top 9 Spinach Recipes For Weight Loss

Spinach is a versatile food item and is also super affordable. This means you can easily use it for different recipes at home. Below are some great ways to add spinach to your diet:

Spinach Recipes For Weight Loss

1. Spinach salad

You can create a spinach salad by mixing spinach with other veggies like cucumbers, tomatoes, bell peppers, and carrots. You can also add grilled or chickpeas as a protein source.

2. Spinach smoothie

Add frozen or chilled spinach with other fruits like bananas, mangoes, or even berries to a blender. In this way, you can make a great spinach smoothie for yourself.

3. Fried spinach

Heat some oil in a pan and then stir-fry spinach with tomatoes, garlic, and even other vegetables. This helps preserve the nutrients present and also gives it a nice flavour.

4. Spinach with egg

You can give a green twist to your regular scrambled eggs and try adding some spinach to them. The spinach will add both flavour and colour to your eggs.

5. Soups and stews

Add spinach to your regular soups and stews for a boost of nutrients and vitamins. Add spinach at the end to retain its colour and flavour.

6. Wraps and sandwiches

You can also add spinach to rolls, wraps, and sandwiches for a healthy spin. Spinach makes your wraps and sandwiches crunchy and also acts as a base for holding the sauces.

7. Pasta and noodles

You can add boiled spinach to your pasta and even noodles. Chop the spinach into smaller pieces and sprinkle them on the pasta or noodles of your choice.

8. Spinach chips

If you have an air fryer at home, you can make your spinach chips. Sprinkle some salt on the spinach and air fry them to enjoy their crispiness.

9. Spinach breakfast

You can make your own spinach superfood breakfast by adding spinach to your cereal, granola, seeds, nuts, and other fruits. This makes a nutritious and aesthetic breakfast option for many.

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Frequently Asked Questions

1. Can spinach help me lose belly fat?

Spinach can be a great addition to your weight loss diet. A bowl of spinach is low in calories and also contains a substantial amount of fibre that keeps you full for a long time.

Also, some studies have shown that spinach can improve our metabolic rate, which means more calories get burnt off.

2. Can I eat raw spinach to lose weight?

Certainly! You can eat raw spinach, but remember to wash the spinach thoroughly before. Eating spinach raw will retain all the essential nutrients, minerals, vitamins, and fibre.

3. What are the advantages of spinach for weight loss?

Spinach may just be your go-to food when it comes to weight loss. Packed full of essential vitamins and nutrients while being low in calories, as well as having plenty of satiating fibre to keep us feeling full for extended periods, spinach is an ideal food choice for weight loss.

4. How can I use spinach for weight loss?

There are various ways spinach can help with weight loss. As an extremely versatile food item, spinach can be added to salads, smoothies, omelettes, stews, soups, or even consumed raw.

With its mild taste and versatile use in many different dishes, spinach has numerous health benefits that may contribute to weight loss.

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