From ancient times the leafy vegetables have been an important part of our daily diet. The energy intake of various vitamins and minerals makes them an addition to the whole healthy diet. The fat and sugar content of raw vegetables is small, making them ideal for weight loss diets.
They also protect your body by strengthening the immune system, reducing the symptoms of aging, and preventing heart disease, high blood pressure, and cancer.
Want to add green leaves to your diet, but all that comes to your mind is spinach? Yes, there are a variety of green vegetables such as kale, mustard greens, cabbage, coriander leaves, fenugreek leaves, moringa leaves, amaranth leaves, etc. They are available for use in a variety of ways. So you can enjoy the unique taste of these leaves and microgreens by placing them in different containers according to your taste and preferences.
The nutritious content of green vegetables
Packed with vitamins – Every leafy vegetable has a great store of natural vitamins. However, kale, spinach, moringa, and cabbage are known for their high vitamin content. You get a good amount of vitamin A, vitamin K, vitamin E, vitamin C, beta-carotene, folate, vitamin B1, B2, B3, B5, and B6 from these vegetables.
High mineral content – Minerals such as iron, magnesium, potassium, zinc, calcium, phosphorus, and sodium can be added naturally to your diet by eating green leafy vegetables. They help maintain daily needs and overcome food deficiency by providing a sufficient amount of minerals throughout the bite.
Rich in dietary fiber – Green leaves have a good fiber content that makes you feel satisfied after eating. Fiber also offers various other health benefits.
Low-fat content- These leafy vegetables save you from consuming fat and lipids as they have low-fat content.
Health Benefits of Green Vegetable Vegetables
These vegetables should be a mandatory part of your regular diet. They play an important role in helping you to recover from certain health conditions and illnesses as mentioned below-
Mineral deficiencies such as iron deficiency anemia
Eyes that cannot see well
Signs of aging
Deficiency of folate
The bones are weak
Heart disease and high cholesterol
Apart from this, green leafy vegetables are very effective and beneficial for healthy skin and hair.
Uncooked vegetables or Cooked vegetables
There has been much discussion and research on changes in the composition of leafy vegetables after cooking. Studies show that there is a significant loss in the number of vitamins and minerals after cooking. If you want to use a high amount of nutrients in these vegetables you should eat them raw.
Most people like to eat these vegetables with salads, green smoothies, and juices because they not only provide you with nutritious food but also save you the fat and other spices added to your vegetables while you cook. This makes a good anti-inflammatory diet.
5 Raw Vegetables and their Benefits
There are many varieties of raw vegetables found in the Indian market. We have written a few, to help you know its top benefits. Add it to your food and make your plate colorful!
Spinach leafy vegetables that are easily available on the market provide the number of nutrients needed by your body. They are a rich source of dietary fiber, zinc, choline, and Vitamin B1. It also contains antioxidants, carotenoids, flavonoids, and phytonutrients. Regular use helps
Reduce oxidative stress
Control blood pressure due to the presence of nitrates
It is beneficial for eye health
It prevents cancer – as high levels of antioxidants in spinach help to suppress cancer cells.
It’s good for bone health
Reduce the risk of getting Asthma
The most widely used raw vegetables in India. It is available in a variety of colors such as red and green. It is a storehouse of nutrients such as fiber, proteins, antioxidants, micronutrients, iron, phosphorus, magnesium, and manganese. Amaranth seeds are also very nutritious and offer tangible health benefits.
It strengthens the bones
Promotes electrolyte balance
Resources for weight management
Prevents hair loss
Supports eye health
It protects against cardiovascular disease
It prevents atherosclerosis
If you avoid taking leafy vegetables, the ingredients should be considered. You can buy it from any of the online medical websites.
3)Drumstick leaves / Moringa leaves:
Drumstick leaves are widely used in urban India. It is one of the best green foods as it is rich in nutrients such as Vitamin c, iron, calcium, and beta carotene. It offers the following health benefits:
Increase breast milk production
It strengthens the immune system
Lower blood cholesterol levels
It protects the liver
Lower your blood sugar levels
Hail, spring onions
Scallions also called spring onions have proven health benefits. It provides many nutrients, vitamins, minerals, folate, potassium, magnesium, iron, A&K vitamins.
It has the benefits of preventing Chemo, reducing the risk of cancer.
strengthen bones and teeth
It protects against oral cavity and lung cancer
Helps to limit neuronal damage
It offers many health benefits and is a good source of potassium, magnesium, calcium, zinc, iron, Vitamin C, fiber, Vitamin A, niacin, B vitamins, Vitamin K, and phosphorus. It helps
Protect the Eyes from Rebellion
It regulates blood pressure
Controls the length of time
Keep cholesterol levels low
Increases brain function
handles respiratory conditions
Be green with leafy vegetables and try to capture the beauty of the best natural supplement for healthy eating at the same time. It offers miraculous health benefits. Therefore, pull your body naturally. Try to include a lot of your favorites in your basket on your next meal visit to welcome a healthy body.
We have been discussing the benefits of eating healthy raw vegetables. Now, let’s take a look at a new style of cooking vegetables.
Indians love to eat curry with rice and chapatti and if curry is delicious then let’s not forget to say, yummy! None other than the North Indian royal recipe – Palak Paneer made with cubes of cottage cheese (Paneer) and spinach leaves (Palak).
This cuisine is a Punjab treasure and is now well-known throughout India. Vitamins, proteins, fats, and minerals are good for your health.
You need to combine rich spices, butter, pasta with spinach, and a cube of cheese to make the recipe. Let’s enjoy a combination of taste and health with this green leafy cuisine.
Sarson Ka Saag
We use mustard oil for food and exercise. But did you know that most people eat mustard leaves? Saag’s Sarso or Mustard Leaves Food is one of the traditional winter recipes in North India.
You can add mashed potatoes, corn, or cottage cheese to cook Saag’s Sarso with fresh butter, mustard paste, and other spices such as Methane seeds (Fenugreek), Fennel leaves, salt, and sugar.
Serve this hot and delicious cuisine with a variety of chapattis like Makki ki Roti, Gehu ki Roti and Bajra.
Meth or Fenugreek leaves contain nutrients such as minerals, vitamins, and carbohydrates. Methi leaves help with boosting the immune system, circulating blood pressure, and controlling high blood pressure, and reducing menstrual cramps.
Fenugreek seeds and leaves use a variety of curries. The Methi Chaman is a special Indian delicacy made of cottage cheese cubes and grinding spinach, Methi leaves and Bothua leaves.
This fine dough is prepared by adding mustard oil, salt, spices, and lemon juice. Eating this healthy raw recipe is not only good for health but also fun.
Cabbage or Gobi Kofta is also one of the delicious Indian cuisine made from ground cabbage, peppers, chickpea flour, chopped onion, garam masala (spice), coconut powder, and coriander powder.
The combination of these ingredients helps to make round balls in Kofta and after frying them, add these balls to the gravy.
The Pui Saag (Perennial Plant) recipe is one of the most nutritious dishes in East India, especially in Kolkata and Kannada. This rising leafy plant has low calories.
It improves the immune system, lowers cholesterol, and helps digestion. It is also good for people who are overweight and in control of blood pressure.
Cooking Pui Saag or an evergreen plant is easy. You just need to boil the leaves and small streams and add salt, turmeric, and sugar as you like. This recipe is one of the best meals you can eat with spicy rice.
Be green with the green leafy vegetables mentioned above. These Indian leafy vegetable recipes are not only delicious but also serve as excellent health stimulants.
Live a disease-free life and live longer by growing greens and eating the fruits and leaves of these green plants. If you can make a good eating style, then your health will be the best key to your life.