The greenest of Greens
We have all heard these words “Eat your greens” especially when it comes to green leafy vegetables that are rated as some of the best foods. Similarly green vegetables have also been called ‘superfoods’ as the green colour itself contributes in many ways to keeping us healthy.
These vegetables are green as they all contain chlorophyll and there are several benefits associated with the consumption of chlorophyll rich foods. Chlorophyll kills harmful bacteria in the gastrointestinal tract, increases the number of red blood cells and, therefore, increases oxygen utilization by the body. Further, it reduces the binding of carcinogens to DNA in the liver and other organs. While being a powerful antioxidant Chlorophyll can also affect our state of mind and feelings of well-being.The darker the green , the more the health benefits.
Bandakka (Okra/ladies fingers)
Bandakka, Abelmoschus esculentus in the family Malvaceae, contains a high amount of pectin which helps decrease blood cholesterol levels by interfering with bile absorption in the intestines and thus forcing the liver to use circulating cholesterol to make more bile. Okra also contains soluble fibre that helps prevent constipation by adding bulk to stools. The high fibre content induces a feeling of fullness and thus aids in weight loss. It is low in calories and a source of antioxidant vitamins A and C and folate as well as potassium that is needed for proper muscle function and metabolism.
Broccoli
Broccoli, Brassica oleracea var italica, in the cabbage family Cruciferae is one of the most nutritious and studied vegetables. It is a powerhouse of nutrients reputed to benefit digestion, the cardiovascular system and the immune system being rich in fibre, potassium and vitamins C, B6 and A. Broccoli contains sulforaphane which is a very potent antioxidant that helps to stop the spread of some types of cancers. This chemical is also reported to aid in fighting off infections that cause inflammation in the lungs and arteries. The vitamin K in broccoli plays a vital role in preventing calcification of arteries and helps boost bone health.
Dambala (Winged bean)
Dambala, Psophocarpus tetragonolobus in the legume family Fabaceae is a very low calorie vegetable and one of the finest sources of folates. Folates along with vitamin B-12 are essential components of DNA synthesis and cell division. Dambala contains a good amount of vitamins C and A both being good antioxidants. It is rich in calcium and phosphorus that help in building strong bones and also helps generate energy in those who are sick and debilitated. Dambala also contains other essential minerals such as iron, copper, manganese and magnesium as well as B complex vitamins.
Green chillies
Green chillies are fruits of plants from the genus Capsicum that are members of the Solanaceae family. They come with almost zero calories and in fact speed up metabolism for up to three hours after eating and thus aid weight loss. Capsaicin in green chillies while having a stimulating effect on the mucus membranes of the nose and sinuses also aids the release of endorphins, the ‘feel good hormone’. Loaded with vitamin C and beta-carotene, green chillies are great for healthy eyes, skin and the immune system. Further they are rich in calcium and vitamin K that help decrease risk of osteoporosis.
Green peppers
Green pepper, Capsicum annum also called bell pepper in the family Solanaceae contains plenty of vitamin A, B6, B9 and C which are powerful antioxidants and able to counterbalance the destructive effects of free radicals in the body and maintain overall health. The vitamin C present in bell peppers helps protect against infection and also contribute to healthy bones, teeth, hair and skin. Additionally, green bell peppers also supply lutein and zeaxanthin that keep your eyes healthy and may reduce the risk of age related eye disorders.
Karawila (Bitter gourd)
Karawila, Momordica charantia in the family Cucurbitaceae is well known for managing diabetes by encouraging the release of insulin. The antibacterial and antifungal features of karawila makes it perfect for fighting off numerous fungal infections. Bitter Gourd stimulates appetite, cleanses the liver, purifies the blood and helps lower bad cholesterol. It is loaded with vitamin C and also contains good amounts of potassium. Apart from helping digestion and avoiding constipation, the dietary fibre in karawila is a key factor for maintaining body weight. It also plays a role in chronic skin disorders due to zinc deficiency.
Leeks
Leeks Allium porrum, closely related to onions are members of the lily familyAmaryllidaceae. Like onions leeks contain sulfur compounds that may help to lower cholesterol and high blood pressure. Leeks contain allicin a compound that has antibacterial properties and keeps germs and other foreign invaders out of your skin. They are also rich in vitamin A and a good source of zeaxanthin and lutein all of which play a necessary role in the proper functioning of the eyes and overall eye health. Moreover, they contain vitamin C as well as kaempferol that is an anti-cancer substance which may help to block cancer causing compounds.
Thibbatu (Turkey berry)
Thibbatu, Solanum torvum in the family Solanaceae is a full source of iron which is extremely beneficial for treating anaemia. It is said to have properties that help in maintaining and regulating the blood sugar level. Therefore, regular consumption can help to lower the risk of diabetes. Thibbatu can neutralize stomach acid making them significant for healing gastric ulcers. These berries also help to flush out uric acid thus helping to reduce pain, redness, and symptoms of gout.
Thumba karawila
(Baby bitter gourd)
Thumba karawila, Momordica dioica in the family, Cucurbitaceae is rich in protein and iron and high in fibre and thus good for easy digestion. The high phenolic content makes it a good antioxidant and promotes cleansing of the body. Like all other plants of the bitter gourd family thumba karawila is very effective in controlling diabetes. It also exhibits anti-allergen and analgesic properties that provide relief from cough and cold and also helps prevent it.