- Leafy Greens: Spinach, Kale, Arugula (Rocket), Swiss Chard, Collard Greens, Watercress, Bok Choy, Mustard Greens, Cabbage, Beet Greens, Turnip Greens.
- Lettuces: Romaine, Iceberg.
- Herbs & Spices: Cilantro (Coriander), Mint, Parsley, Dill, Basil, Curry Leaves, Fenugreek Leaves (Methi).
- Other Regional Greens: Amaranth (Chaulai), Drumstick Leaves (Moringa), Water Spinach (Kalmi), Sorrel, Dandelion Greens, Lamb’s Quarters.
Health Benefits:
- Nutrient Powerhouses: High in Vitamins A, C, K, folate, magnesium, potassium, and iron, supporting vision, immunity, bone health, and cell growth.
- Disease Prevention: Can lower risk of obesity, heart disease, high blood pressure, and cognitive decline.
- Digestive Health: Excellent source of dietary fiber.
Fresh fruits and vegetables Rich in Nutrients: Provide nutritional vitamins (C, A, folate), minerals (potassium), and fiber.
Disease Prevention: Lower blood pressure, limit coronary heart disease/stroke risk, assist manipulate blood sugar, and prevent sure cancers.
Digestive Health: Fiber promotes a healthful intestine and prevents constipation.
Weight Management: Often low in energy and fat, assisting manipulate appetite.
Common Examples
Fruits: Apples, bananas, berries (strawberries, blueberries), citrus (oranges, lemons), grapes, mangoes, melons, papayas, pomegranates.
Vegetables: Leafy veggies (spinach, lettuce, kale), root veggies (carrots, potatoes, onions, beets), cruciferous (broccoli, cauliflower, cabbage), others (tomatoes, cucumbers, peppers, peas, beans, okra).
Tips for Eating More
Keep them visible: Place fruit in bowls the place you may see them.
Snack smart: Carry fruits and veggies with you.
Eat seasonally: Explore distinctive sorts in season.
Incorporate variety: Mix up shades and sorts to get various nutrients.
Millets
Ragi (Finger Millet): Rich in calcium, staple in South India (Karnataka, Tamil Nadu).
Foxtail Millet (Kangni/Rala): Small golden grains, excessive fiber; grown in AP, Karnataka, Tamil Nadu.
Barnyard Millet (Sanwa/Jhangora): High in fiber/iron, used for the duration of fasts; frequent in Uttarakhand, UP.
Kodo Millet (Kodra/Kodon): Resilient, mineral-rich; produced in MP, Chhattisgarh, Tamil Nadu.
Proso Millet (Cheena/Barri): Quick-growing, protein-rich; grown in MP, UP, Bihar.
Little Millet (Kutki/Sama): Easily digestible, prosperous in B vitamins; grown in MP, TN, Odisha.
Key Characteristics & Importance
Nutritional Powerhouses: Excellent sources of protein, fiber, vitamins, and minerals, with a low glycemic index.
Physical Health Benefits
Weight Management: Burns calories, prevents weight gain, and helps preserve a wholesome weight.
Heart Health: Strengthens the heart, improves circulation, lowers blood pressure, terrible ldl cholesterol (triglycerides), and boosts accurate ldl cholesterol (HDL).
Disease Prevention: Reduces danger of kind two diabetes, some cancers (breast, colon, etc.), stroke, metabolic syndrome, and osteoporosis.
Stronger Body: Builds sturdy muscles, bones, joints, and improves balance, lowering fall risk.
Chronic Conditions: Helps control arthritis, blood sugar, and insulin levels.
Mental & Emotional Benefits
Mood Enhancement: Reduces stress, anxiety, and depression, boosting universal well-being.
Better Sleep: Promotes deeper, greater restful sleep.
Increased Energy: Boosts electricity tiers and reduces fatigue.
Cognitive Function: Improves memory, attention, and processing speed, reducing dementia risk.
Confidence: Builds shallowness and physique confidence.