8 common greens and their health benefits

by Sanjeev Kapoor

Spinach or palak:

Palak is probably Indian favourite green vegetable. Spinach is rich in essential amino acids, iron, vitamin A and folic acid. It is considered to be one of the cheapest vegetables that can supply a fair amount of protein. Spinach helps to alleviate conditions of constipation, anaemia, acidity. Used in soups and with other vegetables it is a popular ingredient in many recipes. Young tender leaves can be had raw in salads.

Fenugreek or methi

The bitter taste of fenugreek may not make it the ultimate favourite, but this leafy veg is loaded with health benefits. It is great for diabetics, lowers blood cholesterol, cures heartburn, and eases menstrual pain and pain during childbirth. Methi is also loaded with vitamin C which makes great for glowing skin and shiny hair.

Coriander or dhania

A basic essential in any Indian kitchen, dhaniya is used as widely in its fresh as it is in its dried form. The distinctive taste and fragrance makes chutneys the delight that they are and gives many an Indian dish much of its deliciousness. Besides being the best garnish for food coriander also help to cure conjunctivitis, anemia, skin problems and indigestion.

Mint or pudina:

This simple, delicate and dark green leaves make excellent chutney on their own or with green coriander. The flavour is such a favourite it is used in everything from in toothpastes, chewing gum and confectionary to pharmaceutical preparations.  It relieves gastric discomfort and improves appetite. Fresh mint leaves, chewed daily, is an effective antiseptic mouth cleanser and breath freshener.

Amaranth or chauli ka saag

Amaranth leaves contain a high amount of beta carotene, causing the leaves to be in beautiful hues of red, green and purple. You can use them in salads and side dishes or as natural food colour to pep up your plate and your palate. Regular eating prevents the deficiency of vitamins A B B2 and C, calcium, iron and potassium.

Dill or suva

The fresh leaves are aromatic, very delicate and have a slightly sharp taste. Also famous for its light brown aromatic seeds, dill aids digestion, cures insomnia, helps lowering blood cholesterol and is a good source of calcium. Dill extract is a popular carminative (helps prevent gas) for infants.

Mustard leaves or sarson ka saag:

Popular winter green from North of India it is staple combination with makki roti. Mustard greens with their unique earthy flavour have cholesterol lowering properties. Thankfully they are in season right now so go ahead and make the most of them for the rest of the year you get them in the canned form.


They come in a million shapes and sizes and add crunch and a burst of freshness to almost anything they are added to - salads, sandwiches, burgers… They contain vitamins A, C and E, potassium, iron and calcium are low in calorie but high in health value. Butterheads, Crispheads, Cos / Romaine, Lamb’s lettuce, Rocket / Arugula, Belgian Endive/ Chicory, Radicchio, Watercress, Mustard cress,  Lolo Rosso and Frisse are all types of lettuce.

Check out these delicious recipes.

Palak aur Strawberry Salad,  Shakkarkand aur Palak ki Sabzi,  Spinach And Mozzarella Lasagna,  Gajar Methi ki Sabzi,  Sarson Saag Chicken,  Laal Saag Curry,  Sarson ka Saag Makki ki Roti aur Mozzarella,  Methi Makai Roti,  Dahiwale Soya Methi Matar,  Tindli Palak Saag

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MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal www.sanjeevkapoor.com is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.