If you are following healthy food habits, you may be eating plenty of fruits and vegetables. Some vegetables, such as pumpkins, spinach, carrots, and so on, are very popular. Today, let us find about 6 green leafy vegetables that are not so popular, but surprisingly, very, very good for health.
Among 6 green leafy vegetables, one, Moringa leaves or Sajan ki Pattiyan
These commonly available leaves are rich source of Vitamin C and Potassium. They contain Calcium, Protein, Iron, and Amino Acids, which helps your body to rejuvenate faster and to build muscles. Moringa leaves are also packed with antioxidants, substances that protect cells from damage and may boost your immune system. These leaves do not have a very strong flavor and can be eaten raw directly from the tree or can be added with soups or garnishing your salads.
Cauliflower leaves or Phool Gobi ki Pattiyan
These broad leaves are excellent source of Iron. About 40 mg of Iron in about 100 g of leaves. Cauliflower is naturally low in calories and helps in suppressing appetite. Hence, it’s a good choice for a perfect diet food. These leaves have fiber and Potassium, which promotes the movement of food in the intestine and limits water retention. To consume these leaves, you may simply chop them finely and make a leafy vegetable by itself or add them with some other things in your dals.
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Radish leaves or Mooli ke Pattayan
These leaves contain essential Vitamins and Minerals and it also acts as a detoxifying agent. The high Iron and Phosphorous content of Radish leaves increases immunity and reduces fatigue. They also contain sufficient fibers that helps in digestion process. These sharp tasting leaves can be lightly stir-fried with or without Onion, can be an interesting side dish for lunch or dinner.
Rocket leaf or Arugula. In Hindi, it is known as Tara Mira
These leaves reduce the risk of cancer, improves eyesight and provides you with healthy bones. Other things by consuming Arugula includes strengthening the brain, improving metabolic function, helping absorption of minerals in the body and boosting the immune system. The beautiful Rocket leaves are very popular as salads. They can be combined with other salads, vegetables or cottage cheese.
Mustard leaves or Sarson ke Pattayan
These leaves have abundance of Vitamin C, Vitamin K and plant chemicals with antioxidants and anti-cancer properties. Including Mustard leaves in diet can help your heart, eyes and immune system. The peppery Mustard leaf is very popular in North India and people eat it during winter season. They prepare a popular dish called as Sarson ka Saag.
Tamarind leaves or Imli ke PattayanThese tiny leaves are considered to be very effective in easing joint pains and swelling because of their anti-inflammatory properties. They are rich in Ascorbic acid, Vitamin C and Tartaric acid that help in building your immunity naturally. A Tamarind leaf extract is used as an antiseptic for healing wounds and skin infections. Tamarind leaf tea can really help in solving cold, cough and bad throat.
Whenever they are available, include these six leafy vegetables in your diet. And all this is for good health and add varieties to your meals. So do it and enjoy.
Read Benefits of Green Vegetables on https://www.medicalnewstoday.com/articles/green-leafy-vegetables
Cooked v/s Uncooked Greens
There has been a lot of discussion and research on the change in the nutritional makeup of leafy vegetables after cooking. Studies suggest that there is a considerable loss in the number of vitamins and minerals after cooking. If you want to utilize the maximum amount of nutrients from these veggies you should eat them uncooked. Many people love to consume these greens in the form of salads, green smoothies, and juices, as they not only provide you with abundant nutrition but also save you from the additional oil and spices added to your greens while cooking. This makes a good anti-inflammatory diet.
Ask your doctor
- If you suffer from kidney or any other oxalate stone, you should avoid too much spinach as it contains a high amount of oxalate.
- If you are on anticoagulants or blood thinners, consult your doctor regarding the consumption of leafy greens as they contain a high amount of Vitamin K which aids in blood clotting.
Green leafy veggies make an important component of a balanced diet. Eat them as you like -Chop them in your salads, add them to your smoothies, stuff them in your wraps and sandwiches or cook them with your favourite flavours, but don’t forget to consume them in some or the other way daily to keep your body healthy and glowing.