There are various forms of greens that are high in vitamins A and C, calcium, iron, fiber, and folic acid, in addition to the usual suspects like kale and spinach. These veggies, which range from delicately scented salad greens to hardier greens, are strong in nutritional content and have flavors that range from bitter to spicy.
Despite their differences in texture and flavor, greens are frequently interchangeable. To lessen the bitterness and soften the leaves and stems to make them edible and more palatable, most recipes ask for some cooking. Greens, whether wilted, blanched, sautéed, braised, or puréed, provide a lot of depth and balance to any dish, and they go especially well with garlic and lemon.
1. Beet Greens :
Beet greens are the beetroot plant’s young, leafy tops. Indeed, beet tops contain more minerals, vitamins, and health-benefiting pigment antioxidants than the taproot, and they are one of the low-calorie leafy greens. Although its top greens can be harvested at any stage of plant development, they are at their peak when the plant is young and the stems are soft and tender.
Botanically, beet is a tuberous taproot that belongs to the Amaranthaceae family, subfamily Betoideae. Beta vulgaris is its scientific name. Other members of the Betoideae subfamily include sugar beet, Mangelwurzel, and Swiss chard.
2. Watercress :
Watercress is high in antioxidants, which are plant compounds that protect against cell damage caused by free radicals, which are harmful molecules that cause oxidative stress. Oxidative stress has been linked to several chronic diseases, including diabetes, cancer, and cardiovascular disease.
Fortunately, diets rich in antioxidant-rich foods like watercress can help protect against oxidative stress, potentially lowering your risk of developing these diseases. Watercress contained over 40 unique flavonoids, a type of plant chemical, according to one study on the antioxidant compounds in 12 different cruciferous vegetables.
3. Turnip Greens :
Turnip greens are the turnip’s dark leafy green tops. Though often discarded, the greens of this plant are edible and used in a variety of cuisines, and can be prepared in the same way as other lettuces and hearty leaves.
Choose turnips that have bright green leaves sprouting from the top and use the entire plant. Remove the turnip root for later use, then rinse the greens thoroughly, dry, chop, and cook like kale or collards, seasoning with salt, bacon, butter, lemon, cider vinegar, or anything else that will help break down the greens’ thick cellular walls. Because of their peppery zing, these leaves work well in Southern-style dishes and can add a pleasing bite to stir fry, quiche, and stews.
4. Amaranth leaves (Thotakura) :
The humble Amaranth leaves are experiencing a resurgence in popularity as a result of research revealing that they are high in essential vitamins and nutrients. This plant’s seeds, as well as its leaves, are an important source of gluten-free protein.
The leaves are green, gold, purple, or red depending on where it grows and are sold in the country as chaulai.
It is the less popular cousin of spinach and is mostly used in winter saag dishes. However, Amaranth leaves outperform most greens in terms of nutrient density. Let’s take a look at some of the health advantages of eating Amaranth leaves.
5. Gongura leaves:
The perennial plant’s Gongura leaves are also known as sorrel leaves. Gongura is used for a variety of medicinal and culinary purposes. Hibiscus sabdariffa is the botanical or scientific name for the gongura (Roselle).
Gongura leaves are well-known in the Indian states of Tamil Nadu and Andhra Pradesh. It contains a lot of protein, carbohydrates, and fiber. Vitamins and minerals found in the leaves include vitamin C, vitamin A, vitamin B1, vitamin B2, vitamin B9, iron, magnesium, calcium, phosphorus, and potassium.
6. Romaine Lettuce :
Salad lettuce is a type of romaine lettuce. It is related to other types of lettuce and comes from the same plant family. The name “romaine” implies that the lettuce originated in Rome. It grows well in the Mediterranean climate as well. Romaine lettuce leaves are long and taper toward the lettuce’s root. The upper leaves are darker green and more flimsy than the lower leaves.
The leaves become sturdier near the bottom of the lettuce and have thick, white ribs that contain a slightly bitter fluid. This is what gives romaine lettuce its distinct flavor. As you move down the stalk, the amount of this bitter fluid increases.
7. Spinach :
Spinach (Spinacia oleracea) is a green leafy vegetable native to Persia. It is a member of the amaranth family, which includes beets and quinoa. Furthermore, because it is high in nutrients and antioxidants, it is thought to be very healthy.
Eating spinach may improve eye health, reduce oxidative stress, aid in cancer prevention, and lower blood pressure. Spinach can be prepared in a variety of ways. You can eat it cooked or raw, and you can buy it canned or fresh. It tastes great on its own or in other dishes.
8. Collard Greens :
Collard greens are a type of loose leaf green. They, like kale, are members of the cruciferous family. Unlike kale, which has curly, narrow leaves, collard greens have large, smooth, and flat leaves.
This adaptable vegetable is high in vitamins, minerals, and antioxidants, and eating it on a regular basis may lower your risk of developing certain diseases.
9. Microgreens :
These aromatic greens, also known as micro herbs or vegetable confetti, are full of flavor and add a colorful pop to a variety of dishes.
Despite their small size, they pack a nutritional punch, often containing more nutrients than mature vegetable greens. As a result, they are an excellent addition to any diet.
10. Kale :
Kale is a nutrient-dense green, leafy cruciferous vegetable. It may have a variety of health benefits for the entire body. It belongs to the mustard, or Brassicaceae, family, along with cabbage and Brussels sprouts.
Benefits could include lowering blood pressure, improving digestive health, and protecting against cancer and type 2 diabetes. Kale is high in fiber, antioxidants, calcium, vitamins C and K, iron, and a variety of other nutrients that can help prevent a variety of health issues.
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