5 Green Leafy Vegetables You Must Add in Your Diet

A balanced diet should include a diverse range of vegetables and fruits, as variety is just as crucial as quantity. Research indicates that consuming at least five portions of different fruits and vegetables daily offers significant health benefits.

A diet abundant in fruits and vegetables can help lower blood pressure, reduce the risk of heart disease and stroke, prevent certain cancers, lower the risk of eye and digestive issues, and improve blood sugar levels, aiding in weight management. Including non-starchy options like apples, pears, and green leafy vegetables may also support weight loss.

Leafy greens are among the healthiest vegetables and are often already part of the Indian diet. For instance, spinach is a leafy green that is widely used in traditional dishes such as saag paneer and dal palak.

This article will highlight five leafy greens that are essential to include in your diet, especially if you're over 30. Keep reading to find out if they're already part of your meals, and if not, consider adding them.

# Watercress

Known as Jalakumbhee and ashali in India, watercress is a nutrient-packed superfood that boosts immunity and may help prevent cancer. It surpasses spinach in iron content, oranges in vitamin C, and even milk in calcium levels. Fresh watercress is most commonly available from April to September, especially during warmer months. Its crunchy texture and peppery flavor make it a great addition to salads, juices, soups, and more.

# Thyme

Thyme is known for its antibacterial and antifungal properties, making it effective in treating certain infections. It also has antioxidant properties and may help relieve cough. Additionally, thyme is beneficial for digestion, especially for red meat, and can help prevent flatulence. It is a good source of vitamins C and A, contributing to its overall health benefits.

# Mustard Greens

A staple in Indian cuisine, mustard greens have a spicy flavor and are rich in vitamin A, which is good for skin and eye health, along with plenty of antioxidants. The way mustard greens are prepared can influence their nutritional content. Cooked mustard greens have higher levels of vitamin K, vitamin A, and copper, but lower levels of vitamins C and E.

# Basil Leaves

Also called Saint Joseph's wort, basil is a revered Ayurvedic herb with a wide range of health benefits. Known as the queen of herbs, it has medicinal properties that can address over 300 ailments. There are about 35 different species of basil, with holy basil being the most common. This versatile herb can be used in cooking, taken as a supplement, or brewed into tea.

# Broccoli Apollo

A relatively new addition, Broccoli Apollo is a hybrid cross between broccoli and Chinese kale, featuring tender, flavorful stems similar to sprouting broccoli. Since both kale and broccoli belong to the brassica family, this combination is logical; both are rich in anti-inflammatory glucosinolates, vitamin K, and vitamin C.