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The World Health Organization (WHO) recommends consuming at least 400 grams of vegetables daily to obtain its benefits.
4/4/2023
The consumption of vegetables helps prevent various diseases such as heart disease, cancer, diabetes and obesity, so your daily intake, like fruit, should be a priority.
One of the most beneficial vegetables is spinach. It is known in the world for being one of the vegetables that is most used for various recipes, be it in a main dish, an appetizer, a soup or some more specialized preparations. In context, spinach is a superfood that is loaded with nutrients and low in calories.
The United States Department of Agriculture (USDA) notes that a 100-gram serving of spinach contains 28.1 micrograms of vitamin C, 34% of the daily recommendation. Besides, its low caloric content makes it an ideal ingredient to lose weight and reduce abdominal fat. It even has a high proportion of fiber that helps promote intestinal transit, have better digestion and avoid problems of constipation or heaviness, according to the newspaper. Business Insider.
According to healthline, a study conducted by the University of Lund in Sweden showed that a spinach extract containing membranes of green leaves called thylakoids that decrease hunger cravings by up to 95% and increase weight loss by 43%.
To measure the effectiveness of spinach, the research examined several women on a diet for 3 months. Half took five grams of the spinach extract and the other half, the control group, received a placebo. Those women who consumed a spinach extract every day reported 43% higher weight loss. The reason is rich in insoluble fiber, a key element to lose weight. While the control group lost an average of 3.5 kilos, the one that ate spinach lost 5 kilos.
Within a balanced diet, which takes into account the needs of the organism, it is possible to consume smoothies, as a complement. In this case, smoothies with spinach are good alternatives to avoid the consumption of industrial drinks that, far from helping to lose weight, only manage to add extra kilos and spoil any plan to lose weight.
Here are some recommended by the portal Better With Health that will help you lose weight quickly:
Smoothie with spinach, orange and kiwi
- 2 oranges.
- 3 kiwis.
- 1 cup of spinach (30 g).
- ½ glass of water (100 ml).
- First, peel the apple and the kiwi and cut them into pieces.
- Then put them in the blender and add the cup of spinach, previously washed.
- Subsequently, add half a glass of water to facilitate blending and process.
- Finally, serve and consume it.
Smoothie with spinach, pineapple and mango
- ½ avocado.
- 1 ripe mango.
- 3 pineapple slices.
- 2 ripe bananas.
- 2 cups of spinach (60 g).
- ½ cup of coconut water (125 ml).
- First, chop up the ripe mango and pineapple slices.
- Next, wash the spinach well and cut the banana into several parts.
- Then, take everything to the blender and add the pulp of half an avocado and the coconut water.
- Then, process everything for a few moments until you get a homogeneous mixture.
- Finally, have this drink at breakfast.
Smoothie with spinach and apple
- 1 apple.
- The juice of a lemon.
- ½ cup of water (125 ml).
- 1 cup of spinach (30 g).
- Optional: a pinch of cinnamon and ginger.
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