Winter is here and with this seasonal change, ailments like cold and flu might also be standing right outside your door. Hence, it is important for your diet, especially at this time of year, to include food items that can provide you with a healthy dose of nutrients, which would strengthen your immune system and prevent your system from the infiltration of foreign particles that could plague your system. Green vegetables, also known as leafy greens, are one of these essential food items. Known to be a storehouse for vitamin K, these vegetables have an antioxidant property that can aid in lowering the risk of free-radical damage and even help with the strengthening of your immune system, as they prevent your immune cells from getting damaged by free-radicals.
Since several vegetables can be classified as leafy greens, your confusion regarding which one you should look into is normal, and to make you pick the right ones, we are here with a list of some of these green vegetables that you could add to your diet.
Table of Contents
Green Vegetables For a Healthy Winter Diet
1. Kale
Also known as leaf cabbage, kale is one of the healthiest vegetables around that also belongs to the same cruciferous vegetable family as broccoli, cabbage, and cauliflower. This green vegetable is also known for providing support to the body’s detoxification system. Apart from its antioxidant property, kale is also anti-inflammatory, which is quite handy when it comes to promoting one’s cardiovascular health. Yes, the consumption of kale can be good for your heart as it significantly lowers the risk of clogged arteries. Clogged arteries are a result of the accumulation of plaque inside the walls, which is usually preceded by inflammation or oxidative stress. Kale, with its antioxidant and anti-inflammatory properties, can help promote a regular flow of blood.
Also Read: Benefits Of A Vitamin E Rich Diet | Vitamin E Rich Foods And Their Side-Effects
2. Broccoli
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Yet another edible plant from the cabbage family, broccoli is a typical healthy vegetable that can be an effective part of your diet any time of the year. Consumption of this collard green variant is essential for lowering the cholesterol level in your system, thus it goes without saying that broccoli is indeed great for your heart’s health. In addition to that, its significantly impressive quantity of vitamin K can play an important role in blood clotting and wound repairing process. Broccoli is also great for your bone health. Just a little less than 100 gm of steamed broccoli can provide you with your daily requirement of vitamin K. Broccoli is indeed a great addition to your winter diet.
3. Cabbage
As the two members of the cabbage family have already been named, it is about time that we introduce the one that’s been unnamed in previous points. There are over 20 different flavonoids and 15 different phenols in cabbage, thus its antioxidant levels are highly impressive. Furthermore, cabbage is a great source for a compound known as Sinigrin, which has come into light for its cancer prevention property. Just like the other leafy green vegetables, cabbage also has antioxidant and anti-inflammatory properties, both of which make it a healthier option for your diet. Its consumption has been associated with a significant decrease in the levels of LDL-Cholesterol (bad cholesterol), thus regulating a proper flow of blood throughout the system.
4. Rapini
Yet another cruciferous vegetable, but a relatively lesser-known one, rapini, or broccoli rabe, contains leaves, stems, and buds, which are all edible. Considered to be in the mustard family, this leafy vegetable is a good source of vitamins A, C, and K. Although the whole stalk of rapini can be eaten, its fibrous nature heavily depends on the season. It is nutty, bitter, and pungent in flavor, and can be mixed along with other vegetables to bring out a unique taste in your dish.
5. Spinach
Spinach crop, during wintertime, produces huge yields of tasty leaves, thus there is no doubt in the fact that this leafy vegetable would make for a great winter treat. Though it is also important that if you are harvesting fresh spinach instead of buying it, you must consume it immediately, as if loses more of its nutritional content after a while. As for its nutrients, this vegetable not only contains a healthy amount of vitamins, but it also has an impressive mixture of minerals ranging from manganese and iron to calcium. Hence, it is not only beneficial for its antioxidant properties, but it is also good for your blood pressure, bone health, and hemoglobin production.
6. Green Peas
Green peas, unlike other vegetables mentioned in this list, are seasonal vegetables and mostly grown during winters or in regions where the climate is cold. Loaded with vitamin E and C, these small pods have an effective antioxidant effect upon their consumption. Their fibrous nature makes them a significant part of one’s weight loss diet, and could also aid in the lowering of one’s blood glucose level. Also a reliable source of omega-3 fatty acids, green peas are great for promoting cardiovascular health.
Also Read: The Various Ways Of Cooking Frozen Green Peas
7. Escarole
Though quite rare as compared to other leafy greens, Escarole is a bitter-tasting vegetable that can be used to add a little freshness to your winter cooking. And unlike other vegetables, escarole has a rather unusual taste distribution, for the outer darker leaves are much bitter as compared to the inner leaves, which are also lighter in color. Chewy in texture, these leaves can be easily sautéed and paired well alongside cheese. These veggies are low in calories, high in vitamins A and C, and loaded with dietary fibers. They also contain a significant amounts of minerals such as calcium and iron, thus making them an overall beneficial vegetable.
In a nutshell, no matter what season it is, a healthy dose of nutrients that constitute together to create a perfectly balanced diet is an important part of your lifestyle. These vegetables might not only make your winters free of cold and flu, but the incorporation of these few items will ensure an overall betterment of your health. They’ll keep your heart healthy, your organs working efficiently, and will work on your blood’s cholesterol and glucose level, thus keeping everything balanced.