When it comes to colouring your plate green, Indian greens give us a lot of choice and a variety of preparations to make sure monotony doesn’t trouble us. They feed us with plenty of antioxidants, vitamins and minerals along with fibre; all vital in all phases of life.
Leafy greens are packed with health benefits. Here are some examples of how these vegetables can improve your well-being:
- Weight management: Most green vegetables are low in calories. You can eat as much as you like without putting on extra weight.
- Mortality rate: Frequent consumption can substantially lower your mortality risk. Leafy greens contain vitamin K, Magnesium, the B vitamins, Calcium, amongst many other essential nutrients. These nutrients are critical for every cell function and hence, prevent the aging process and help us look youthful.
- Prevent Cardiovascular diseases: Greens are low in fat, high in dietary fiber, and rich in folic acid, potassium, magnesium, vitamin C, and phytochemicals. One extra serving per day can lower the risk of cardiovascular disease by 11%.
- Lower incidence of Type 2 diabetes: The high level of magnesium and low glycemic index that can be found in greens is ideal for preventing and treating diabetes. Studies showed that if you increase your intake of greens by just one serving per day, your risk of diabetes is lowered by 9%.
- Improve Bone health: The high levels of vitamin K, Magnesium, and calcium in leafy greens produces osteocalcin, the bone builders. Middle-aged women who eat over one serving of greens per day will lower their risk of a hip fracture by 45%.
- Builds Immune function: The rich beta-carotene and Vitamin A improve the immune system.
- Protects eyes: Children who consume inadequate amounts of Vitamin A have a higher risk of going blind. Carotenoids (lutein and zeaxanthin) found in leafy greens are concentrated in the macular region of the retina and the lenses of the eye. A diet dominant in leafy greens protects the eyes from needing eye glasses in kids to macular degeneration and cataracts in adults.
- Helps prevent Cancer: Carotenoids, antioxidants, and flavonoids found in leafy greens protect from most cancer.
Asparagus
So, hit up this list to get your fill of nutritious greens and their many benefits! Asparagus strengthens the immune system, aids weight loss and helps with a hangover.
Basil
Basil fights cancer, lifts mood, combats stress and is beneficial in the flu.
Celery
Celery improves cardiovascular health, reduces blood pressure, decreases cholesterol, and boosts digestion and weight loss.
Cilantro/coriander
The humble coriander has more benefits than just enhancing the taste of food. It improves menstrual health, reduces cholesterol, reduces digestive problems, keeps the urinary tract healthy, prevents inflammation, and lowers blood sugar levels.
Curry leaves
Curry leaves are useful to treat stomach ailments, diabetes, to balance cholesterol and are anti-carcinogenic.
Fenugreek
Fenugreek is good for the hair, digestion, anaemia, respiratory disorders and diabetes and for lactating mothers. In Indian food, it is used extensively in rotis and curries.
Lettuce
Lettuce is rich in essential vitamins, nutrients and minerals that lower cholesterol, fights cancer, regulates sleep and blood pressure and protects neural health.