I heard that spinach is good during a diet, but what is it?
Have you heard that spinach is good for your diet and expect that it will have a direct effect on your diet? First of all, spinach itself has no dieting effect!
However, it can be an encouraging ally for those who are already on a diet. This time, I will introduce the nutritional effects of spinach and some recipes that can be easily incorporated.
- Spinach is a diet-friendly ingredient!
When asked about the relationship between spinach and diet, it doesn’t come to light suddenly. Spinach Is A Strong Ally On A Diet.
Here’s a brief explanation of why spinach is good on a diet.
Why is spinach good for dieting?
When you are on a diet, you may be distracted by calories and your nutrition may be biased.
As a result, your skin may feel sick, and you may not see any results.
By incorporating spinach into your menu, you can supplement the nutritional deficiencies and help your metabolism.
Low in calories
Spinach is a low-calorie food with about 20 kcal per 100 g.
The total number of calories varies depending on the cooking method, but even if you eat a reasonable amount, you will not have to worry about excessive calories.
Low lipid and low sugar
Since the fat content per 100g is as low as 0.4g and the sugar content is as low as 0.3g, it is suitable for dieting.
It is also recommended that it is easy to calculate when considering the combination with other foods.
You can get various nutrients
Low calories, fats and sugars are also attractive during a diet. However, the appeal of spinach is that it allows you to take in various nutrients at the same time.
Vitamin B1 and B2 are rich in vitamin C, β-carotene and folic acid, and also contain magnesium, iron and potassium.
- Nutrient-rich spinach is good for beauty and health!
The nutrients contained in spinach can be expected to have different effects.
The following is an explanation of the typical nutrients of spinach.
“Vitamin B1 and B2” that keep cells healthy
Both help energy metabolism, relieve fatigue and keep cells such as the skin healthy.
It is expected to be effective for dieting and preventing rough skin, but since the B vitamins are water-soluble nutrients, even if they are taken in large amounts at one time, they cannot be retained in the body. It is important to be aware of diligent intake with each meal.
“Vitamin C” that helps collagen production
It can also be expected to help absorb iron and increase resistance to illness.
It is also essential for producing collagen, which accounts for about 30% of the protein in the human body.
It can also be expected to have the effect of suppressing the production of melanin pigments to prevent sunburn and prevent spots and freckles.
Even if you take more than you need, the rest cannot be kept in your body, so you need to take it daily.
“β-carotene” for skin health and age spot prevention
It has strong antioxidant power and changes to vitamin A as much as needed in the body.
Vitamin A is a nutrient that keeps the eyes and skin healthy and is involved in functions such as immunity. Fildena Super Active and Vilitra 40 Treatment for Erectile Dysfunction.
“Folic acid” involved in DNA synthesis
Folic acid is a member of the B vitamins and helps the formation of red blood cells.
It is an important nutrient essential for the synthesis of DNA necessary for cells to proliferate.
“Magnesium” that helps metabolism
It prevents blood clots and is a material for teeth and bones along with phosphorus and calcium.
It is a kind of mineral that is indispensable to the human body, such as activating various enzymes.
Insufficiency can cause blood flow disturbances and muscle spasms.
“Iron” for improvement/prevention of anemia
The combination of iron and protein produces hemoglobin contained in red blood cells.
Insufficient iron to cover red blood cells can lead to iron deficiency anemia, which is dangerous.
The non-heme iron of spinach itself has a low absorption rate, but it can be expected to increase the absorption rate by taking it in combination with vitamin C and protein. Spinach Is A Strong Ally On A Diet.
“Potassium” as a measure against excessive salt intake
Potassium has the effect of lowering blood pressure by promoting the excretion of excess salt.
When the sodium concentration in the body becomes high, water accumulates in the body, which may cause swelling. A lack of potassium can make you tired and less motivated.
Even if you take a large amount, it will be regulated in your body to some extent, so it is an ingredient that you want to take positively.
“Oxalic acid” that needs attention is lye!
Spinach contains oxalic acid, which is the true identity of lye and is a risk factor for urinary stones.
However, since oxalic acid is water-soluble, it can be reduced to nearly half by boiling for about 3 minutes.
It is possible to reduce it further by squeezing it firmly like a rice cake and then eating it.
Furthermore, by taking it with calcium, the absorption rate into the body can be reduced.
- Recommended even during a diet! How to eat spinach?
However, just because it contains various nutrients does not mean that you should eat only spinach.
Consider the whole thing, including main dishes and side dishes, and try to have a well-balanced diet.
- Summary
Spinach itself cannot be expected to have a weight loss effect, but it is definitely a strong ally for dieting. The basis of beauty and health is a well-balanced diet and exercise.