Fresh from your green home, straight to your feed, leafy vegetables are called leafy greens or simply greens. Nothing is more nutritious than leafy vegetables. They are eaten raw as salads or cooked.
1.Spinach
Spinach in Hindi is called palak. It contains fiber, magnesium, potassium, iron, calcium, phosphorus, and vitamins A, K, and B9. It is also a good source of oxalates. Magnesium present in the spinach, helps maintain healthy muscles and a healthy immune system. The high potassium content helps maintain blood pressure.
2.Fenugreek
Fenugreek is an herb that belongs to the family Fabaceae. Fenugreek leaves are similar to clover leaves, and seed taste is similar to maple syrup. Fenugreek green leaves contain carbohydrates, fats, proteins, iron, zinc, calcium, beta-carotene, ascorbate, and dietary fibers. Fenugreek seeds are rich in vitamins A, B1, B2, C; Nicotinic acid, and niacin. Fenugreek leaves are rich in antioxidants that prevent cell damage. It helps stimulate insulin secretion, which is beneficial for diabetic patients. Phenols present in the leaves avoid blood clotting.
3.Parsley
Parsley is a flowering plant. It belongs to the family Apiaceae. It is a cooking-flavored herb. It is rich in antioxidants, carotenoids, vitamins C, A, K, and folate. Vitamins A and C present in parsley leaves have high antioxidant properties. The presence of vitamin K helps with blood clotting and bone health. It is also rich in carotenoids that improve the eyes.
4.Mint
Mint in Hindi is called pudina. It is a perennial herb that propagates through cuttings. Mint leaves are rich sources of vitamin A and salicylic acid. It also contains phosphorus, calcium, and vitamins such as C, D, and E. Mint leaves have an aromatic compound, menthol, that helps relieve from mucus. Mint leaves, used to treat acne.
5.Cabbage
Cabbage is a cole crop. The fruit of cabbage is known as a head. It contains fiber, potassium, magnesium, calcium, manganese, and vitamins C, K, B6 and B9. Cabbage has anti-cancer properties due to the presence of Indole-3-carbinol.
6.Mustard Green
Mustard green is a winter vegetable. Mustard greens are rich sources of vitamins A, C, and K. It contains calcium and vitamin K that enhance bone strength. The presence of polyphenols helps lower cholesterol.
7.Lettuce
Lettuce, a leafy vegetable, is mainly consumed as a salad. It is an excellent source of antioxidants and various nutrients. Proteins present in lettuce control inflammation. Being used as a salad, it can help lose body weight. Rich vitamin contents help boost heart health and immunity.
8.Curry Leaves
Curry leaves are rich in minerals such as copper, magnesium, phosphorus, calcium, iron, and vitamins A, C, and B complex. Curry leaves are rich in antioxidants that lower body cholesterol and reduce the risk of heart disease. Curry leaves have laxative properties that help in the proper digestion of food. It also has a curative property that helps heal the wound.
9.Red Amaranth
Red amaranth is called chaulai in Hindi. Amaranth leaves are rich sources of fiber and potassium. It helps improve heart health. It is an excellent source of vitamin C, which helps in the quick healing of wounds. Amaranth leaves contain essential amino acids required for energy production.
10.Asparagus
Asparagus is locally known as Satawar, Satavari, or Satamuli in India. It is rich in fiber, essential nutrients, and vitamins C, K, and folate. It also contains the trace mineral chromium. Asparagus helps lower blood pressure, improve brain power, and fight cancer.
11.Basil
Basil contains sodium, potassium, magnesium, phosphorus, manganese, iron, calcium, and vitamin A and B complexes. Basil leaves have many health benefits. It has anti-bacterial and anti-viral properties.
12.Kale
Kale is also called leaf cabbage. In India, it is called as karamsaag. Kale is rich in fiber, manganese, potassium, iron, calcium, and vitamins. Steamed leaves are most effective in improving the overall health of the body.
13.Scallions
Scallions are also called spring onions. Spring onions are a rich source of sulfur. It helps reduces blood sugar levels and the risk of cancer. Spring onions are rich in phosphorus, potassium, magnesium, copper, and vitamins A, C, and B2.
14.Collards
In India, collard greens are called haaksaag. It is rich in calcium, phosphorus, potassium, magnesium, and vitamins. It is a good source of antioxidants. The presence of glucosinolates helps prevent cancer. It also helps strengthen the bones and improves eye and heart health.
15.Betel Leaf
Betel leaves are heart-shaped. Locally, it is called paan. It is an excellent source of calcium, carotene, and vitamins such as vitamin C, niacin, thiamine, and riboflavin. Betel leaves have anti-fungal, anti-microbial, anti-cancer, anti-diabetic, and anti-allergic properties.
16.Beet Greens
The high content of nitrates in beet greens reduces blood pressure and improves blood health. It is rich in vitamins A and C, which help boost body immunity. It also helps to strengthen the bones and improve mental health.
17.Celery
Celery is a fibrous, crunchy, and watery leafy vegetable that looks similar to parsley. It has antibacterial, antiviral, and anti-inflammatory properties. This green vegetable is a source of potassium and vitamin C.
18.Watercress
Watercress is a perennial plant also called yellow cress. It is low in calories and contains essential nutrients. It contains fiber, manganese, calcium, and vitamins A, C, and K. The presence of high antioxidants lowers the chances of disease.
19.Fennel
Fennel is an excellent source of fiber, magnesium, manganese, iron, calcium, and vitamin C. It has anti-inflammatory, antiviral, antimicrobial, and anticancer properties. It reduces body cholesterol and reduces the risk of heart disease.
20.Coriander
Coriander, a feathery annual, is also called Chinese parsley. Coriander is called dhaniya in Hindi. Antioxidants present in coriander boost the immune system. It has anti-inflammatory and anticancer properties. It also helps in the proper digestion of food.
