When it comes to coloring your plate green, “Indian greens give us a lot of choice and a variety of preparations to make sure monotony doesn’t trouble us. This feeds us with plenty of antioxidants, vitamins and minerals along with fibre. Well, if you are anticipating something familiar like palak, pudina, the results might surprise you! There’s more to explore.
Be sure you clean all the greens thoroughly before use. Do not chop them and then wash. Do it the other way to gain maximum nutritional benefits. Avoid as much exposure to light and air after cutting, and use them immediately.
Turnip (Shalgam ke patte)
Topping the list of the most and the more – surpasses the Indian population’s RDA for Calcium, β-carotene (precursor of Vitamin A), Vitamin K, Vitamin C; almost meets the RDA for Iron, also a good source of folate. However, somehow these greens have lost the popularity vote with new generations.
Go unnoticed for a majority of us! When given attention; cauliflower greens pamper us with more than what we require of calcium, iron (richest of all greens), β-carotene, Vitamin K to name a few! Encompasses almost all vitamins from Vitamin B complex! What more can one want?
Drumstick (Saijan patta)
Again, another commonly used leaf in the non-urban areas of India. Especially important for it’s use as adjuvant in alleviating the nutritional deficiencies. Excellent source of Vitamin K and Vitamin C. (when combined with drumsticks – a perfect Vitamin C + Iron combo essential for better absorption of non-heme iron). Also very good in its calcium, magnesium, Vitamin B2 and β-carotene content along with a good protein content.
Mustard Leaves (Sarso)
“Sarso da saag de makki di roti” and much more to offer; viz. – outstanding source of β-carotene (highest amongst all), Vitamin K. A good source of Vitamin C (¾ of RDA), Iron (½ of RDA) and Calcium (1/3 of RDA).
Amaranth Leaves (Rajgira leaves/ Math)
One of the commonly used greens in India, important from the point of view of food security. Not literally green, available in shades of red, white, green! The leaves with spine are even more nutritious. Power house of calcium (richest of all commonly used greens), Vitamin K, iron, folate; also supplies Vitamin C (75% of RDA) and β-carotene (> 100% of RDA).
Colocasia Leaves (Arbi ke patte)
Different parts of India embibe colocasia leaves in their traditional cooking in unique ways. Not a new green, but needs more demand when in season. Second best source of β-carotene (surpasses the RDA manifold), excellent in vitamin K, being a green. Meets ½ the RDA for calcium, 1/3 of that of iron, ¼ of the vitamin C. Also provides good amount of folate.
Famous, favorite and familiar greens for any Indian! Name it and one can recite a range of recipes which are incomplete without coriander leaves. A very good source of Vitamin C and K, β-carotene (meets more than 100% of the RDA), and calcium (50% of the RDA). Furnishes folate also. Of course, a very low calorie green, available for use by all means.
Fenugreek Leaves (Methi)
Another familiar name and therefore familiar ways to incorporate it in daily diets. Meets the day’s requirements for vitamin K and C, Calcium and β-carotene. A safe leafy green for renal patients on low potassium diet.
Dill Leaves (Soya/ Shepu)
The pungent flavor of this makes it less popular, but if used in a judicious way one will find the flavor issues manageable. It more than just meets the RDA when it comes to Vitamin K and β-carotene. It’s an adjuvant in meeting requirements of calcium and iron (almost 50% of RDA), Vitamin C (25% of RDA), folate.
Use these vegetables and live a healthy life. If you found this post useful then please do like and share this post with your friends and family!!!