Nutrition

Miracles Of Indian Greens 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. Miracles 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. 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 your daily diet In dal Stir fry these with other veggies Ferment them or use for pickling 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 your plant gets good 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 your 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 keep the plant always moist Health benefits Healthy eyes Healthy heart Robust digestive system Weight loss Add Colocasia to your daily diet Include these leaves in cutlets or as stuffing Make a raita with these greens Make it into a soup or chips Fenugreek Leaves (Methi) Fenugreek Leaves (Methi) can help to 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 ensure you keep the soil slightly moist and don’t water it too much. Health benefits Decrease in cholesterol levels Control and prevention of diabetes Add Fenugreek to your daily diet Include as a dressing for recipes Make tea from fenugreek seeds Eat sprouted fenugreek salad Prepare as a sabji along with potatoes 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 down. 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 to build bones Add Mustard to your 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 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 your 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 your 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 your body Lowers blood pressure Treats insomnia Add Sorrel to your daily diet To prepare sauces and soups Pureed sauce served with fish Mix in salads 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 but remember that it needs sun and water all the time and 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 your daily diet As a stir-fry with garlic, green chillies and green gram Make a delicious sweet, sour and spicy chutney with urad dal

Dr. Lakshmi K 5 min read