1. Health & Lifestyle

Best Indian Leafy Vegetables to Include in your Diet; Now Forget Kale & Go For Local

Prity Barman
Prity Barman
Spinach

If you are a health-conscious person and working diligently on a weight loss programme then you might have to go for some more trendy greens, such as broccoli, iceberg lettuce, baby spinach, rocket leaves, etc. You might also believe it is enough to get a little coriander and mint in your salad. It isn't, and the Indian greens are more than the fashionable ones in the West. 

A very important part of a diet is green leafy vegetables, and we've been advised to eat them while they are in season. During the winter months, most vegetables are essential and all of them have tremendous health advantages. 

One of them are Greens which are rich in fibre, vitamins, and minerals such as copper, calcium, potassium, magnesium, etc., like all vegetables. They are high in antioxidants which, from weight gain to constipation to cardiovascular conditions, will help us deal with multiple health problems. 

Make sure you get enough of these traditional and common Indian greens this winter. They're indigenous, they're tasty and they're so good that you won't even feel like going back to Kale. 

To keep a healthy balance, here are 10 Indian greens that you can add to your diet schedule. 

Sajhna or Moringa :  

Moringa leaves are also known as drumstick leaves and have long been considered to be a cure for malnutrition. A 2016 research published in the Food Science and Human Wellness journal showed that the moringa tree is seasonal and can survive extreme drought, so it is available throughout the year. It is packed of phytochemicals, minerals and vitamins. Moringa leaves will help keep anything from widespread diseases to cancer and diabetes in check. 

Arbi Leaves or  Colocasia : 

Maybe you had colocasia root curries, but have you ever tried colocasia leaves? In Gujarat, Karnataka, Maharashtra, Andhra Pradesh and Manipur, they are very popular, with dishes such as patra and eromba now famous in other states as well. The leaves of Colocasia are high in vitamins A and C, iron, dietary fiber and folic acid. In addition to delivering a healthy boost to the immune system, these leaves can increase eyesight, decrease cholesterol and blood pressure, help weight control, and improve the nervous system. 

Paalak – Spinach: 

Yeah, spinach is the most popular one that you can rustle up in no time with a wide variety of Indian recipes. A rich source of vitamins K, C and D, dietary fiber, copper, potassium, calcium, and magnesium is spinach. Eat enough spinach and reduce the risk of contracting anaemia, heart disease, and bacterial and viral infections.  

Sarso-Mustard: 

During the winter months, Sarso ka saag is a North-Indian favorite (especially with some makke ki roti and jaggery on the side) and not just because it's delicious. Mustard greens have a high content of calcium, magnesium, zinc, potassium, manganese and dietary fiber and are rich in vitamins A, C, E and K. Mustard greens are hugely helpful for your health, from enhancing your digestive health to maintaining your cholesterol levels down. 

Methi-Fenugreek:   

Don't only be limited to the seeds when it comes to fenugreek, since the leaves are very flexible, nutritious and delicious too. A rich source of calcium, dietary fibre, phosphorus, manganese and magnesium, fenugreek leaves also have antioxidant properties. They will promote the development of breast milk in new mothers and increase testosterone levels in men. As well as lowering cholesterol, indigestion and inflammation, they also help regulate the appetite and blood sugar levels. 

Bathua-Chenopodium album 

This green leaf may not be too familiar to you, but in Rajasthan, Himachal Pradesh, Bihar and Bengal, it is very common. Bathua is rich in complex vitamins A, C and B, and has elevated amounts of amino acids, iron, potassium, calcium, and phosphorus. This green winter is a must-have, from treating constipation to improving liver health. What's more, cooking is pretty simple and goes with everything from chickpeas (chana) to chicken and paneer. 

Haldi- Turmeric 

The entire world knows the spice turmeric now, but how many know the turmeric leaves? Turmeric leaves are as rich as the roots and tubers in curcumin, but they have tremendous anti-inflammatory, antioxidant, and antiseptic advantages. To this combination, add dietary fiber and minerals and you can find the turmeric leaves need to be quickly added to your diet. 

Water Spinach-Kalmi 

Water spinach is very common in Bengal and the South Indian states, rising around paddy fields and river banks. Water spinach is a powerhouse of nutrients, including dietary fiber, protein, calcium, iron, vitamin A and C. It might look like a longer version of grass, but Cholesterol can be decreased and the risk of cardiovascular disease, anaemia, indigestion, constipation, diabetes and heart disease can be reduced. 

Kulfa - Purslane 

Purslane is filled with vitamins A and C, omega-3 fatty acids and minerals such as magnesium, manganese, potassium, iron and calcium, and in Indian cuisine it does not get the recognition it deserves. It is very readily accessible and, as it can also be consumed fresh, allows for a good salad leaf. With curries, dal, and stir-fried vegetables, it can also be baked and helps improve heart health. 

Haak - Collard 

Puffy and pungent, collard greens in Jammu and Kashmir are very common and are usually eaten boiled, fried or mashed. The boiled version is highly nutritious and is known for preventing respiratory conditions such as bronchitis, asthma and whooping cough. This is because, aside from being excellent sources of dietary fiber, iron and magnesium, collard greens are high in vitamin A, C and B complexes. 

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