Expert advice Nutrition

Miracles Of Indian Greens

Dr. Lakshmi K

PhD in Food Science & Nutrition

5 min read

India’s diverse geography and climate conditions can be reflected by its vegetation range, which includes an assortment of edible greens. Leafy Indian greens are a quick source of fibre and chlorophyll that can transform UR health.

Interestingly, chlorophyll’s molecular structure is similar to haemoglobin in the blood. Leafy greens are a great addition to UR diet and offer countless health benefits.

Secret Benefits of Indian greens
  • Improves vision and nervous control
  • Controls blood pressure and blood glucose levels
  • Great for dental and bone health
  • Purifies UR blood and increases haemoglobin levels
  • Boosts UR immunity
  • Prevents macular degeneration and delays ageing
  • Ideal for weight management
8 Fab Indian Greens

India’s diverse geography and climate conditions can be reflected by its vegetation range, which includes an assortment of edible greens.

Healthy recipes with local ingredients

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Amaranth Leaves (Rajgira Leaves)

Amaranth Leaves (Rajgira Leaves) are an incredible source of vitamin A, K, C, B6, folate, calcium, iron, magnesium and potassium. Almost every organ in UR body can benefit from this superfood. This crop grows in the warm season and needs adequate sunlight and moist soil. When growing it at home, ensure the seeds are spaced well and covered lightly with soil.

Health Benefits
  • Reduces anaemia
  • Protects against osteoporosis
  • Controls high cholesterol
Add Amaranth To UR Daily Diet
  • In dal
  • Stir fry these with other veggies
  • Ferment them or use for pickling
Moringa Greens (Saijan Patta)

Moringa Greens (Saijan Patta)

Moringa Greens (Saijan Patta) are highly nutritious. Every inch of this tree can be consumed — the pods and leaves as food, and the seeds, bark, flowers and roots as medicine. Moringa is an excellent source of vitamin K, C, B2, iron, calcium, zinc, magnesium, β-carotene, protein etc. Moringa is grown throughout the year in any moderate or equatorial climate and is easy to grow. But, ensure UR plant gets a good amount of sunlight. Plant the seeds two inches apart and cover them lightly with soil.

Health Benefits
  • Anti-cancer effects
  • Lowers blood sugar
  • Protects against arthritis
  • Controls asthma
  • Prevention of stomach disorders
Add Moringa To UR Daily Diet
  • Add the powder to water and drink on an empty stomach
  • Mix into UR soup, smoothies or baked goodies
  • Sprinkle over salad
Colocasia Leaves (Arbi ke Patte)

Colocasia Leaves (Arbi ke Patte) are a powerhouse of β-carotene and vitamin A and K. These greens are grown throughout the year in subtropical and tropical regions. When growing these greens at home ensure you plant the colocasia tubers at least 2-4 inches deep and always keep the plant moist.

Health Benefits
  • Improves vision
  • Heart-healthy
  • Aids indigestion
  • Weight loss
Add Colocasia To UR Daily Diet
  • Include these leaves in cutlets or as stuffing
  • Make a raita with these greens
  • Make a soup or chips
Fenugreek Leaves (Methi)

Fenugreek Leaves (Methi)

Fenugreek Leaves (Methi) can help meet UR daily requirements of vitamin K, C and calcium. Fenugreek leaves grow well in warm and hot climate. You can also grow it at home in a container, but keep the soil slightly moist and don’t water it too much.

Health Benefits
  • Decreases cholesterol levels
  • Control and prevents diabetes
Add Fenugreek To UR Daily Diet
  • Whip up a dressing for any recipe
  • Make tea from fenugreek seeds
  • Eat sprouted fenugreek salad
  • Prepare as a sabji along with potatoes

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Mustard leaves (Sarso da saag)

Mustard leaves (Sarso da saag) is an excellent source of β-carotene, vitamin K, A, iron and calcium. Mustard greens are seasonal and grow well when the temperature is cool. If you are planning to grow these greens at home, choose a spot that gets adequate sun and ensure the soil is fertilised well. Also, remember to water the plant during dry periods.

Health Benefits
  • Supports liver function
  • Promotes heart health
  • Lowers cancer and heart disease risk
  • Lowers cholesterol levels
  • Boosts the immune system
  • Helps in building bones
Add Mustard To UR Daily Diet
  • Add tender mustard greens to salads
  • Sauté mustard greens with walnuts
  • Add chopped mustard greens to a pasta salad
Coriander leaves

Coriander leaves

Coriander leaves are a rich source of vitamin C and K, β-carotene. They also contain small amounts of calcium, phosphorous, potassium, thiamin and niacin. This herb grows best in well-drained, moist soil. Coriander is an all-season plant which you can grow by making successive sowings every 2 to 3 weeks starting in late spring.

Health Benefits
  • Lowers bad cholesterol
  • Promotes liver function
  • Lowers blood sugar levels
  • Protects from lung and chest cavity cancers
  • Boosts immunity
Add Coriander To UR Daily Diet
  • As a flavouring agent
  • For garnishing
  • Make a vegetable dip
Sorrel (Gongura leaves)

Sorrel (Gongura leaves) provide an array of nutrients ranging from vitamins, minerals, organic nutrients, oxalic acid, proteins and fibre. If you want to grow this plant in UR garden, do it during spring or fall. It can develop in all types of soil and grow 3-4 feet tall.

Health Benefits
  • Improves eyesight
  • Helps in weight loss
  • Detoxifies UR body
  • Lowers blood pressure
  • Treats insomnia
Add Sorrel To UR Daily Diet
  • To prepare sauces and soups
  • Pureed sauce served with fish
  • Mix in salads
Anne Soppu (Water Spinach)

Anne Soppu (Water Spinach)

Anne Soppu (Water Spinach) is found in tropical and subtropical regions. They are an abundant source of protein and have copious quantities of water, iron, Vitamin C, A, and other nutrients. You can grow water spinach in moist soil in a wide container. Remember that it needs sun and water all the time. Summer is the best time to grow these greens.

Health Benefits
  • Reduces cholesterol
  • Treats anemia
  • Aids in digestion
  • Protects from heart disease
Add Anne Soppu To UR Daily Diet
  • As a stir-fry with garlic, green chillies and green gram
  • Make a delicious sweet, sour and spicy chutney with urad dal