Green leafy vegetables are an essential component of your diet, and you’ve probably been advised to eat them when they’re in season. Greens may be found throughout the winter months, and they’re all good for you.
Greens are similar in nutrition to all other vegetables, with a high content of fiber, vitamins, and minerals such as iron, calcium, potassium, and magnesium. They’re high in antioxidants and can aid in the treatment of a variety of health problems including weight gain and constipation.
But if you’re an Indian health-conscious dieter and are working hard on a weight loss plan, you may be more inclined to try the popular greens such as kale, iceberg lettuce, baby spinach, rocket leaves, etc. You could believe that a little of coriander and mint in your salads is enough. It’s not, and there’s more to greens than you think.
Did you know that there are a plethora of Indian green leafy vegetables that are both nutritious and readily accessible during the seasons, as well as making for a delicious healthy dinner? And no, we’re not only talking about spinach here. Here are 10 Indian greens to include into your diet plan if you want to be healthy.
1. Spinach – Paalak
Spinach is a common plant grown in India (with the exception of paalak patte ki chaat), and it’s used in a wide range of Indian dishes (all of them healthy, save for perhaps paalak patte ki chaat). Spinach is high in vitamin K, C, and D, dietary fiber, iron, potassium, calcium, and magnesium. If you eat enough spinach each day, you’ll reduce your risk of anemia due to blood loss or nutritional deficiencies. Spinach also has anti-inflammatory effects that may help protect against heart disease. Spinach can also boost bone health and sight.
2. Mustard – Sarso
The thought of making Sarsaflash leaves me nauseated. It’s just not my thing. However, it’s one of my all-time favorite dishes because, quite simply, it is so delicious. Mustard greens are high in vitamins A, C, E and K as well as calcium magnesium zinc potassium manganese and dietary fiber. Mustard greens have a lot of health benefits: improved digestion, reduced cholesterol levels.
3. Fenugreek – Methi
Fenugreek seeds are a wonderful addition to many dishes, but don’t neglect the leaves, which are equally nutritious and tasty. Fenugreek leaves are high in iron, dietary fiber, protein, manganese, and magnesium as well as having antioxidant properties. They can assist with breast milk production in new moms while also raising testosterone levels in males. They also aid in the management of your hunger and blood sugar levels as well as cholesterol reduction.
4. Chenopodium album – Bathua
You probably don’t know this green leaf, but it’s quite popular in Rajasthan, Himachal Pradesh, Bihar and Bengal. Bathua is high in vitamins A, C and B complex as well as amino acids, iron, potassium, phosphorus, and calcium. This wintergreen herb is a must-have for curing constipation and enhancing liver health. It also goes with everything from chickpeas (chana) to cottage cheese (paneer) and chicken!
5. Colocasia/Taro – Arbi
You might have eaten curries made with colocasia roots before, but have you ever tried them? They’re quite popular in Gujarat, Karnataka, Maharashtra, Andhra Pradesh and Manipur, where dishes like patra and eromba are now renowned across India. Colocasia leaves are high in vitamin A and C as well as iron, dietary fiber, folic acid, and antioxidants. Apart from providing your immune system a boost, these leaves may also benefit blood circulation by reducing cholesterol and blood pressure while promoting weight reduction.
6. Turmeric – Haldi
Turmeric leaves are little-known yet equally important, and they’re just as tasty as their curry cousins. The spice turmeric is now well known throughout the world, but how many people are aware of turmeric leaves? Turmeric leaves are high in curcumin similar to the roots and tubers, making them a powerful anti-inflammatory, antioxidant, and antiseptic agent. When you add dietary fiber and minerals to this equation, it’s easy to see why turmeric leaves should be included in your diet right away.
7. Moringa – Sahjan
Moringa leaves, also known as drumstick leaves, have been used to treat hunger for a long time. A research published in the Journal of Food Science and Human Wellness in 2016 revealed that the moringa tree is perennial and can endure severe drought – so it’s available all year round. Vitamins, minerals, and phytochemicals abound in it. Moringa leaves may help prevent a wide range of illnesses including pneumonia, cancer, and diabetes by keeping everything away.
8. Purslane – Kulfa
Purslane, which is high in vitamin A and C, omega-3 fatty acids and minerals such as magnesium, manganese, potassium, iron, and calcium, does not get the attention it deserves in Indian cuisine. It is readily available and may be eaten raw, making it a nice salad leaf. It can also be used to make curry mixes, dal dishes, stir-fries with veggies like bok choy or kale.
9. Water spinach – Kalmi
Water spinach, which is also known as tambarendi, is a plant that grows in waterways and around paddies. It might appear similar to grass, but water spinach has high amounts of vitamins A and C, as well as dietary fiber and protein. It may help to lower cholesterol levels while protecting against heart disease.
10. Collard – Haak
Collard greens are a favorite vegetable in Jammu and Kashmir, where they’re often boiled, fried, or mashed. The boiled variety is especially nutritious and has been proven to prevent respiratory illnesses such as bronchitis, asthma, and whooping cough. This is due to the fact that collards are high in vitamins A, C, and B complex as well as dietary fiber, iron, and magnesium.
What are the health benefits green leafy vegetable?
Vitamins C and E, beta-carotene, lutein and zeaxanthin, among many other antioxidants present in leafy green vegetables – all help to slow the development of eye diseases such as age-related macular degeneration, cataracts, and glaucoma. In a study of women with glaucoma, those who ate kale (or collard greens) once a week were 57 percent less likely to have the disease than those who ate them no more than once a month.
Green leafy vegetables were linked in one study of healthy elderly people (average age 81) to better cognitive function than those who did not eat them. This was most likely owing to the folate, beta-carotene, and vitamin K found in green leafy vegetables.
Leafy greens are beneficial to the heart in a variety of ways. They include potassium, which helps to reduce high blood pressure; fibre, which keeps cholesterol levels in check; and folate, which lowers the risk of heart disease and stroke. Their many antioxidants may also help prevent free-radical damage, a process that leads to atherosclerosis.
Higher levels of cruciferous vegetables are linked to a reduced risk of several cancers, including bladder, breast, bowel, stomach, lungs, ovaries, pancreas, prostate and kidney cancer. Glucosinolates formed from these green veggies contain unique chemicals called glucosinolates that can break down into anti-cancer compounds. They’re also high in anti-cancer flavonoids and carotenoids.
Help your whole body
Cruciferous vegetables (such as broccoli or brussels sprouts), kale, and leaves (such as spinach, swiss chard, and lettuce) are teeming with health-protective substances.