What can be a better way to celebrate St Patick’s Day than by eating our POWER HOUSE GREENS of the vegetable world.
Spinach: Popeye’s Spinach, commonly know as “saag” in northern India as we all know is the winner, it is rich in vitamins, minerals and concentrated source of phytonutrients such as carotenoids and flavonoids that provide powerful antioxidant protection. Calorie for calorie, it is the most nutrient dense vegetable in the world.
Kale: Kale; tastes similar to Murungai keerai /Drumstick leaves, also called wild cabbage; is our second runners-up,is a nutritional standout in three basic areas: (1) antioxidant and anti-inflammatory nutrients, antioxidants like vitamin C, beta-carotene, and manganese(2) much-needed macronutrients fiber and omega-3s, and (3) cancer-preventive nutrients.
Broccoli: Broccoli is third on our list, an excellent source of immune-supportive vitamin C, anti-inflammatory vitamin K, free-radical-scavenging vitamin A heart-healthy folate and fiber. It is a good source of manganese, potassium, magnesium and phosphorus; and anti-inflammatory omega-3 fatty acids, of energy-producing vitamin B1, vitamin B2, vitmainB6, vitamin B3, vitamin B5, and iron; bone-healthy calcium; and immune-supportive zinc and vitamin E.
Mustard Greens: Mustard greens or Sarson (Sarson ka saag), are an excellent source of many vitamins including vitamin K, vitamin A ,vitamin C, folate, and vitamin E and minerals manganese and calcium as well as dietary fiber. They are a good source of vitamin B1and vitamin B3(niacin), potassium, vitamin B6, protein, copper, phosphorus, iron, vitamin B2, and magnesium.
Swiss chard: Swiss chard, not natively grown in India, but kind of similar to amranth known as “Chauli Saag” in North and in Andhra “Thotakura”; is an excellent source of vitamin K, manganese, and magnesium; antioxidant vitamin A, vitamin C, and vitamin E; heart-healthy potassium and dietary fiber; and energy-producing iron. It is a good source of copper and calcium; energy-producing vitamin B2and vitamin B6, phosphorus, vitamin B1, vitamin B5, biotin, and niacin; immune supportive zinc; and heart-healthy folate and muscle-building protein.
Collard Green: Collard greens, not commonly found in India, usually found In Kashmiri and are called “Kaanul haak” are an excellent source of vitamin K, vitamin A, vitamin C, manganese, folate, calcium, and dietary fiber. In addition, collard greens are a good source of potassium, vitamin B2 vitamin B6, vitamin E, magnesium, protein, omega-3 fatty acids, vitamin B1, vitamin B5, niacin, zinc, phosphorus, and iron, vitamin E, magnesium.
Romaine Lettuce: Romaine lettuce or as we call in India,“salad leaves” are low in calories, an excellent source of vitamin A, folate, vitamin C, manganese and chromium. In addition, romaine lettuce is a good source of dietary fiber, vitamin B1, vitamin B2 and the minerals potassium, molybdenum, iron, and phosphorus
Green Tea: No super green–food list is complete without our antioxidant-rich green tea 🙂
* when we say “excellent” source it means > 75% of DV, “good” source means >2 5-50% in around 1 cup boiled vegetable