Importance of Green Vegetables
Green—the word evokes life, health, prosperity, and goodness! You’ve probably felt this before: whenever you see sprouting greens, a fresh green vegetable, or anything natural and green, you feel relaxed and calm.
When it comes to vegetables, green ones rank highest in nutrition. If you visit a physician or dietitian, they’ll surely recommend including these healthy greens in your diet. Today, we’ll discuss seven nutritious greens that should be a part of your meals.
But we’re not doing this in a boring, conventional way! Instead, we’ll share some creative and fun ideas to help even picky eaters (like kids!) enjoy these nutritious greens. Let’s dive in!
We will be talking about below 7 green vegetables:
- Spinach
- Fenugreek greens
- Mint
- Cilantro or Coriander
- Mustard greens
- Lettuce
- Broccoli
Our Mother Earth has gifted us countless treasures in the form of vibrant vegetables and fruits. Yet, why are there so many health issues and diseases? Dear readers, it’s often due to our own carelessness and tendency to take these natural gifts for granted.
Instead of enjoying a fresh green vegetable or fruit salad, we often reach for deep-fried French fries, sugary sodas, pizzas, and other junk foods. Are we being wise? Or, if we are aware, do we truly understand how harmful these choices can be for our future?
The crispness and refreshing aroma of greens are simply wonderful! They’re packed with nutrients and promote health in so many ways.
Spinach
We are introducing the king of greens—spinach! Also known as palak, spinach is a highly nutritious and popular leafy vegetable. Rich in potassium, iron, calcium, magnesium, selenium, copper, and vitamins A, C, E, and K, as well as beta-carotene, spinach truly deserves a spot among the superfoods! It supports immune function, helps regulate blood pressure, prevents macular degeneration, and builds collagen, nourishing skin and hair. Spinach even has anti-cancer properties. However, spinach is also high in dietary oxalate, meaning consuming large amounts can increase the risk of kidney stones.
Those with kidney issues should avoid spinach or consume it under the guidance of a nephrologist. Rather than cooking spinach the traditional way as saag, we can prepare it in creative forms that might even appeal to picky eaters! Try palak paneer, hara bhara kababs (with extra spinach), green garden soup, creamed spinach, spinach pancakes, and many other delicious options.
Mustard greens
Mustard greens, or sarson ka saag, are a popular winter crop known for their vibrant, leafy green colour, peppery taste, and crisp texture. The mustard plant’s seeds are also widely used as an oilseed and culinary spice in India and other cuisines. Mustard greens are primarily grown in North Indian regions like Punjab and Haryana, where the classic dish ‘sarson da saag’ originated. This dish is beloved among Punjabis and is traditionally enjoyed with corn or maize flatbreads, known as makki di roti.
Glossy and nutrient-rich, mustard greens are packed with dietary fibre, calcium, magnesium, vitamins A, K, B2, B6, B12, C, D, as well as sodium, potassium, zinc, selenium, and copper. Including them in your diet may help reduce the risk of arthritis, osteoporosis, anaemia, cardiovascular diseases, and certain types of cancer.
Broccoli
Broccoli is a nutrient-rich cruciferous vegetable loaded with iron, magnesium, calcium, folate, and vitamins C, D, and K. Interestingly, raw broccoli is almost 90% water, making it one of the most hydrating foods. Including broccoli in your diet offers numerous health benefits, such as stabilising blood sugar levels, reducing inflammation, and balancing cholesterol, which can help lower the risk of cardiovascular diseases. Broccoli also contains compounds like lutein and zeaxanthin, which enhance eyesight and may prevent conditions like night blindness and age-related macular degeneration.
There are multiple ways to enjoy broccoli—it can be cooked, eaten raw in salads, juiced, and more. With its vibrant appearance, broccoli is often used as a garnish or topping in dishes like pizzas and pasta.
Mint
Mint or Pudina is a well-known herb for its cooling properties. The green, crispy leaves of mint are rich in dietary fibre, sodium, iron, potassium and manganese. Mint contains menthol, which helps break phlegm and mucus and treat cough and cold flu. Mint is best for those suffering from IBS and other gastrointestinal problems. It soothes the stomach and indigestion. Mint promotes neural health and improves blood parameters.
It supports overall health, improves the immune system, and more. Due to its cooling and soothing properties, it is also used in beauty bars, face packs, washes, pain balms, and more. It is used in lots of preparations and taste enhancers like dips, chutneys, mojitos, lemonade, rice preparations, and more. Kids love to enjoy mint candies, jellies, mint-sprinkled wafers, and many more.
Coriander or Cilantro
Popularly known as dhania, coriander is a spice and herb commonly found in every Indian household. Coriander is available as both dried seeds and fresh green, serrated leaves. It’s beneficial for heart health, helps relieve coughs and urinary infections, and is antipyretic, supporting overall physical health. Coriander is packed with iron, potassium, choline, folate, magnesium, sodium, sulphur, copper, and vitamins A, C, D, E, and K. It’s especially effective for digestive issues like gas, flatulence, indigestion, and diarrhoea. Coriander is used in many ways: as a garnish for curries, salads, and starters; in ground form combined with other herbs and spices; in chutneys and dips; or as a spice ingredient in various Indian dishes.
Lettuce
Lettuce, also known as salad patta in Hindi, is one of the healthiest greens available. It comes in various types, such as iceberg, butterhead, and romaine lettuce. Belonging to the sunflower family, lettuce contains about 95% water, making it one of the most hydrating vegetables. It’s especially rich in vitamin A and provides smaller amounts of vitamins C, E, and K, as well as iron, calcium, choline, selenium, copper, and dietary fibre.
Low in sugar, calories, and fat, lettuce is an excellent choice for maintaining a healthy diet. Lettuce is also known to slow ageing, helping you look naturally youthful and healthy. It’s widely used in salads, burgers, sandwiches, and other dishes. Its crispiness and unique flavour make it a kid’s favourite, especially in baked treats. However, lettuce should be consumed in moderation; excessive intake can lead to side effects such as hallucinations, sweating, and dizziness.
Fenugreek greens or Methi patta
If you’re from India, you’re surely familiar with methi! Both the seeds and fresh green leaves of methi (fenugreek) are incredibly beneficial for health. Known as a powerful herb and spice, methi is renowned for its anti-diabetic properties; regular consumption of methi seeds and leaves can help stabilise and even lower blood sugar levels. Fenugreek is rich in dietary fibre, protein, zinc, iron, sodium, potassium, manganese, and copper. It’s used both for medicinal purposes and in cooking, and it’s also popular in beauty products, including hair masks, shampoos, conditioners, and more.
Fenugreek benefits breastfeeding mothers, helps ease menstrual cramps, and supports hair health. Methi has a variety of culinary uses. The fresh leaves are often added to parathas and other dishes, while the seeds are used as a seasoning or in teas. When the leaves are dried and crushed, they become kasuri methi, which adds a distinct aroma and flavour to dishes like kormas and gravies.”
Summary
And there you have it—our seven healthy greens! Of course, there are many more nutrient-packed greens, but we focused on these seven for now. I’m sure you’re now inspired to visit the vegetable market and stock up on these nutritious treasures. Remember, these greens are powerhouses of nutrition, but as with everything, they’re best enjoyed in moderation. We hope you enjoyed this article! Feel free to ask any questions in the comments—we’d love to help clarify any doubts.
For long-lasting health, always choose natural options like these green vegetables. Nature has gifted us with vibrant, nutritious fruits and vegetables—let’s make the most of them. Eat healthy and stay well!
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