Below are the list of 5 best green leafy vegetables good for health and which can be bought in affordable price. Mostly these vegetables can found easily in India at any places.
1. Spinach (Palak)
About:
Spinach is a leafy green vegetable that originated in Persia. It belongs to the amaranth family and is related to beets and quinoa.
Nutritional contains in Spinach:
- Calcium: It help keep your bones healthy including your teeth.
- Magnesium: It help increase your metabolism, regulate your heart rhythm and maintain blood pressure.
- Iron: it help in providing body energy effectively.
Health Benefits of Spinach:
- Prevents Cancer
- Reduces Blood Sugar
- Aids in Good Bone Health
- Aids in Weight Loss
- Good For Your Eyes
- Reduces Hypertension
- Has Anti-inflammatory Properties
- Keeps Your Body Relaxed
- Boosts Your Immunity
- Prevents Heart Attacks and Atherosclerosis
- Glowing Skin
- Natural Anti-Ageing Properties
Recipes Ideas:
- Spinach Soup
- Spinach with Pulses (dal)
- Spinach paratha (bread)
- Spinach juice
- Paneer (cottage cheese) Spinach
2. Fenugreek leaves (Methi leaves)
About:
Fenugreek is an annual plant in the family Fabaceae, with leaves consisting of three small obovate to oblong leaflets. Methi leaves are small in size growing along slender, green stems that reach 25-50 centimeters in height. The oblong to rounded leaflets grow in clusters of three and are thin and delicate.
Nutritional contains in Spinach:
- Iron : body energy effectively
- Copper : It helps maintain healthy bones, blood vessels, nerves, and immune function
- Vitamin C : necessary for the growth, development and repair of all body tissues
- Potassium : It helps regulate fluid balance, muscle contractions and nerve signals
- fiber : It increases the weight and size of your stool and softens it.
- manganese :helps the body form connective tissue, bones, blood clotting factors, and sex hormones.
Health Benefits of Fenugreek :
- It can help in weight loss
- Helps in improving cholesterol
- Improves blood sugar levels
- Improves skin health
- Improves digestion
- Get Long and Healthy Hair
- Reduce Blemishes On The Skin
Recipes Ideas:
- Lentil Soup with Methi
- Methi Pulao (Fenugreek Leaves Pilaf)
- Methi Dal (Fenugreek Leaves Dal)
- Daal Curry
- Methi Baingan (Eggplant with Fenugreek)
- Methi Bhaji (Methi Sabzi)
- Methi Paratha
- Methi poori
3. Mustard Leaves (Sarson ka Saag)
About:
Belonging to the Brassica family, Mustard Leaves, also known as Sarson is a common vegetable in Indian households and is normally found during the winter season. It is believed to be originated in the Himalayan region and has been consumed for centuries, especially in making the famous Punjabi delicacy, Sarson ka Saag.
Nutritional contains in Mustard Leaves :
- Protein
- Carbs: 3
- Fiber: 2
- Sugar: 1
- Vitamin A
- Vitamin B6
- Vitamin C
- Vitamin E
- Vitamin K
- Copper
Health Benefits of Mustard Leaves :
- Rich in disease-fighting antioxidants
- Could boost immunity
- benefit heart health
- good for eye health
- anticancer effects
Recipes Ideas:
- Salad
- Stir-fry
- Soup
- Sarson Ka Saag
4. Sahjan ka Saag | moringa (Drumstick leaves)
About:
Drumstick leaves are rich in vitamins, proteins, and all essential amino acids. This seasonal green is helpful in treating anemia, arthritis, diabetes, heart disease, liver disease, and respiratory, skin, and digestive disorder
Nutritional contains in Drumstick leaves :
- calcium
- protein
- iron
- amino acids :it help your body heal and build muscle.
Health Benefits of Mustard Leaves :
Helpful for below listed diseases
- Rheumatoid arthritis
- Diabetes
- Cancer
- Memory
- Cholesterol
- Arthritis
- High blood pressure
- Liver damage caused by medicines
- Stomach ulcers
- Asthma
- Wound healing
- Ulcerative colitis
- Diarrhea
- Anemia
- Weight Loss
Recipes Ideas:
- Moringa Makhana
- Moringa Leaves Dal
- Drumstick Leaves Stir Fry
5. Arbi Saag (Colocasia Leaves)
About:
Commonly known as Arbi Ka Patta, this green is used to make steamed or deep-fried snack which is seasoned with turmeric and other powdered spices. It is rich in vitamin A that prevents macular degeneration associated with age and also delays the onset of cataract. It is also rich in vitamin C which helps build WBC (white blood cells) and fights against bacteria and virus.
Nutritional contains in Arbi Saag :
- Carbs
- Protein
- Fiber
- Vitamin C
- Vitamin A
- Potassium
- Folate
- Calcium
- Iron
- Magnesium
- Phosphorus
Health Benefits of Arbi Saag :
- Maintains Heart Health
- Help In Controlling Hypertension
- Improves Vision
- Keeps Blood Sugar In Control
- Assists Weight Loss
Recipes Ideas:
- Arbi Pakora
- Arbi ke sabzi
- Arbi leaves roll