Source: https://indianexpress.com/article/health-wellness
All you have to do is look for greens with vibrant
colours and crisp leaves, store them in the refrigerator, wrapped in a damp
cloth or paper towel and wash them thoroughly before use to remove dirt and
pesticides.
As the temperature drops, our bodies crave
nourishment to fight off the cold, boost immunity and maintain energy. While
hearty soups and warm teas are winter staples, leafy greens are the unsung
superheroes. The shorter growing season in winter ensures these greens are more
nutrient-dense. Which ones deserve a place on your plate?
Spinach: Rich in iron, vitamin K, vitamin C and
folate, spinach helps combat anaemia and boosts the immune system.
Antioxidants like lutein and zeaxanthin support eye health while magnesium aids
in maintaining energy levels. Spinach is also a good source of dietary fibre,
promoting healthy digestion. Use spinach in soups, curries or even as a base
for winter salads. Its mild flavour pairs well with a variety of spices and
ingredients.
Kale: Rich in vitamins A, C, and K, it has calcium,
which supports bone health and antioxidants that fight inflammation and protect
against chronic diseases. Sauté kale with garlic for a quick side dish, blend
it into smoothies or add it to stews.
Mustard Greens: Popular in many Asian and Indian cuisines,
these greens are rich in vitamins C, K and beta-carotene. The sulfur-containing
compounds in mustard greens act as natural detoxifiers, helping the body
eliminate toxins. Try the sarson ka saag. Pair them with makki ki roti (corn
flatbread) for a nutritious winter meal.
Fenugreek Leaves (Methi): They are a rich source of
iron, fibre and protein, making them ideal for maintaining energy and
preventing fatigue. Fenugreek leaves also have anti-inflammatory properties and
help regulate blood sugar levels. Add methi to parathas, dals, vegetables or
mix them in doughs for flatbreads.
Collard Greens: These are called Haakh and are used in
Kashmir mostly. Rich in vitamin K, calcium and soluble fibre, they help reduce
cholesterol and support heart health. They also contain glucosinolates, which
have potential cancer-fighting properties. These hardy
greens are at their best during winter and can be used in wraps, stews or
stir-fries.
Amaranth Leaves: Packed with iron, calcium and potassium, they
are essential for maintaining muscle and bone health. Amaranth is also rich in
dietary fibre and antioxidants, supporting digestive health and reducing
oxidative stress. Can be used in curries, stir-fries or even as a filling for
savoury pies.
All you have to do is look for greens with vibrant
colours and crisp leaves, store them in the refrigerator, wrapped in a damp
cloth or paper towel and wash them thoroughly before use to remove dirt and
pesticides.
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