Because the temperature drops, our our bodies crave nourishment to battle off the chilly, increase immunity and preserve vitality. Whereas hearty soups and heat teas are winter staples, leafy greens are the unsung superheroes. The shorter rising season in winter ensures these greens are extra nutrient-dense. Which of them deserve a spot in your plate?
Spinach: Wealthy in iron, vitamin Okay, vitamin C and folate, spinach helps fight anaemia and boosts the immune system. Antioxidants like lutein and zeaxanthin assist eye well being whereas magnesium aids in sustaining vitality ranges. Spinach can also be supply of dietary fibre, selling wholesome digestion. Use spinach in soups, curries and even as a base for winter salads. Its delicate flavour pairs effectively with quite a lot of spices and substances.
Kale: Wealthy in nutritional vitamins A, C, and Okay, it has calcium, which helps bone well being and antioxidants that battle irritation and shield towards persistent illnesses. Sauté kale with garlic for a fast facet dish, mix it into smoothies or add it to stews.
Mustard Greens: Fashionable in lots of Asian and Indian cuisines, these greens are wealthy in nutritional vitamins C, Okay and beta-carotene. The sulfur-containing compounds in mustard greens act as pure detoxifiers, serving to the physique remove toxins. Strive the sarson ka saag. Pair them with makki ki roti (corn flatbread) for a nutritious winter meal.
Fenugreek Leaves (Methi): They’re a wealthy supply of iron, fibre and protein, making them ideally suited for sustaining vitality and stopping fatigue. Fenugreek leaves even have anti-inflammatory properties and assist regulate blood sugar ranges. Add methi to parathas, dals, greens or combine them in doughs for flatbreads.
Collard Greens: These are known as Haakh and are utilized in Kashmir largely. Wealthy in vitamin Okay, calcium and soluble fibre, they assist scale back ldl cholesterol and assist coronary heart well being. Additionally they comprise glucosinolates, which have potential cancer-fighting properties. These hardy greens are at their greatest throughout winter and can be utilized in wraps, stews or stir-fries.
Amaranth Leaves: Full of iron, calcium and potassium, they’re important for sustaining muscle and bone well being. Amaranth can also be wealthy in dietary fibre and antioxidants, supporting digestive well being and decreasing oxidative stress. Can be utilized in curries, stir-fries and even as a filling for savoury pies.
All you need to do is search for greens with vibrant colors and crisp leaves, retailer them within the fridge, wrapped in a moist material or paper towel and wash them totally earlier than use to take away grime and pesticides.
(Narang is nutritionist at Indraprastha Apollo Hospitals, New Delhi)
