If you are also looking for healthy dishes this winter, then you can prepare many different types of healthy and tasty dishes from spinach, from lunch to breakfast.
The temperature has started falling and winter has started. This season is known for various seasonal fruits and vegetables. One of these seasonal superfoods is “Spinach”. This green leafy vegetable contains many important nutrients. At the same time, its consumption in winter can prove beneficial for health in many ways (benefits of spinach). If you are also looking for healthy dishes this winter, then you can prepare many different types of healthy and tasty dishes from spinach, from lunch to breakfast. So let us know, ways to include spinach in the diet in winter (how to add palak into diet).
Know the benefits of eating spinach in winter
1. Rich in antioxidants
Antioxidants like Vitamin C, Vitamin E and beta-carotene are found in spinach, which helps in protecting the body from free radicals. Its regular consumption keeps the heart healthy and reduces the risk of chronic diseases like cancer. At the same time, it is also beneficial for skin health.
2. Boost immunity
Vitamin C and other important vitamins and minerals present in Palak help in boosting the immune system. In this way, your body remains fully prepared to fight infections and diseases caused by falling temperatures.
3. Promote heart health
The risk of heart-related problems often increases during the cold season, because there is a risk of blood pressure increasing during this time. Spinach contains abundant amounts of nitrates, which help in reducing blood pressure. Due to which the risk of heart disease is reduced. Moreover, the high fiber content present in it keeps cholesterol levels under control. Both these factors are very important for heart health.
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4. Effective for digestive health
Spinach contains plenty of fiber, which helps in digestion. Digestive problems become common during cold weather, especially constipation. In this situation, consumption of fiber rich spinach helps in keeping your digestion regular, so that digestive problems like constipation, gas and bloating etc. do not bother you.
5. Aids in weight loss
As you know, weight gain starts in winter. At the same time, it is more difficult to lose weight in this season compared to summer. In such a situation, consumption of spinach can help you. Spinach contains low amounts of calories, but is high in nutrients and fiber. Which makes it a great food for weight loss. Fiber keeps you satisfied for a longer period of time, allowing you to eat in limited quantities.
6. Boost energy
Spinach contains iron, which is known to promote the production of red blood cells and the delivery of oxygen throughout the body. It may help increase energy levels and reduce fatigue. In this way, its consumption helps the body to remain active in winter.
Learn healthy ways to include spinach in your diet (how to add palak into diet)
1. Add spinach to eggs
Eating eggs in winter is very beneficial. At the same time, when you add the quality of spinach rich in fiber and iron to it, it can be more beneficial for your health.
For a protein-packed breakfast, heat some olive oil in a frying pan and then add a serving of fresh spinach. Then let it cook for 2 to 3 minutes and break 2 eggs into it. You can add other favorite vegetables and some cheese to it. Add salt and spices and enjoy.
Add spinach to all your favorite egg dishes, like omelettes, egg curry, egg bhurji etc. If you want, you can also make Palak Egg instead of Palak Paneer.
2. Add to smoothies and shakes
Prepare your morning smoothie or protein shake with spinach for a vitamin-rich meal. Spinach blends exceptionally well into shakes, and its mild flavor pairs well with a variety of fruits and other vegetables. You can add it to your regular breakfast smoothie. If you do not like its raw taste, then boil it and add it to your diet.
3. Add to salad
Instead of kale and lettuce, dress your salad with fresh spinach leaves. Delicious spinach leaves can make salads more nutritious. Choose lean proteins, vegetables, a handful of chopped nuts and a little crumbled cheese. Add equal amounts of olive oil, freshly squeezed lemon and red vinegar for a delicious dressing. Add salt and pepper as per taste and mix well with fresh spinach leaves.
4. Add to soups and stews
Spinach adds tons of nutrients to any soup, stew or stir-fry. Add chopped fresh spinach leaves to vegetable soups, warm soups, chicken stir-fries. Apart from enhancing the taste, it also provides healthy nutritional quality to your body, which helps you in staying active.
5. Make Sandwiches
Spinach contains more fiber and minerals than any four types of lettuce. So put fresh, delicious spinach leaves between your sandwich bread instead. If you don't like its raw taste in sandwiches, you can boil it and add it. It's not just limited to sandwiches; Spinach can also prove to be a nutritious alternative to all wraps and burgers.
Read this also- Spinach prevents anemia by removing blood deficiency, enjoy it with this healthy recipe of soup.
