Spinach health benefits

Spinach health benefits

Spinach health benefits

Consuming spinach can contribute to weight loss when consumed within a balanced diet, as it is a rich source of insoluble fiber, which may enhance the health of the body, as it increases the feeling of fullness and satiety, and it is worth It is noteworthy that most of the carbohydrates in spinach are from dietary fiber, as approximately 2/3 of the total carbohydrates in raw spinach are dietary fiber, in addition, spinach is a low- calorie food, and this makes it suitable for special diets. For weight loss, one cup of raw spinach provides only 6.9 calories, according to the National Food Database.

 In general, eating vegetables regularly, including spinach and other types of them, reduces weight gain, as a systematic review published in the journal Nutrients in 2018, indicated that consuming 4 servings of vegetables instead of 2 may reduce the risk of weight gain by up to 82 %, It should be noted that there is no single cause for overweight or obesity, and there is also no single solution to lose weight, but a set of solutions and methods must be followed to lose weight in a healthy way that fits the lifestyle, and among the things that Adding vegetables to your diet and using them in preparing meals may help you lose weight. 

A healthy diet with limited calories, in addition to increasing physical activity, is the basis for successful weight loss, in addition to making permanent changes in lifestyle and eating habits. This will ensure the success of the weight loss process even in the long run.

Spinach side effects

Spinach Safety

Spinach is often considered safe for most people, including women during pregnancy and lactation, when consumed in moderate amounts, as available in foods, while there is no evidence of its safety when consumed in medicinal amounts. As found in extracts, or nutritional supplements, as for its consumption by infants under the age of four months, it is often unsafe; This is because it contains nitrates that may cause blood disorders, such as; Methemoglobinemia.

Disadvantages of using spinach

Spinach consumption is associated with some caveats for a range of conditions, including: 

Allergy sufferers: Consuming spinach may cause allergic reactions in those allergic to mold or latex.

Kidney patients: eating spinach may cause hard crystals to form in the kidneys that are difficult to get rid of. Which leads to worsening of their kidney disease.

Diabetes: Spinach might reduce blood sugar levels; There are some concerns that blood sugar may drop dramatically when taken in conjunction with diabetes medications.

General tips for slimming

The following points illustrate some general tips for slimming:

• Reduce carbohydrate consumption including; sugars and starches; This helps reduce hunger and consume fewer calories during the day.

• eating more protein; This is due to its role in promoting satiety and reducing the desire to eat more food by 60%.

• Increase the consumption of vegetables that are low in carbohydrates and rich in nutrients.

• Eating a greater amount of fiber, which is a type of vegetable source that is not digestible, unlike sugar and starches, and therefore adding it to the diet helps to increase the feeling of fullness and satiety, and lose weight, as mentioned previously.

• consume healthy fats in small quantities; Which helps to increase the feeling of satiety.

• Reducing the size of the food portions eaten.

• reading food labels; To know the number of calories per serving in the product. Drink more water to reduce the feeling of hunger.

An overview of spinach

  Spinach is a common vegetable that has been consumed for thousands of years. It has spread from the Middle East to Asia and India. It can be eaten fresh or cooked. It is also available canned or frozen. It is used to prepare many types of dishes; Such as salads, soups, and baked goods mixed with cheese or milk, and it can also be added to pasta dishes, smoothies, omelets or egg shakes, and casserole dishes.