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As temperatures drop across the country, nutrition experts highlight the importance of including seasonal green vegetables in daily meals. Winter greens provide vital nutrients, strengthen immunity and support better energy levels throughout the season.
Seasonal greens offer higher nutrition during winter.
New Delhi: With the arrival of winter, local markets are now filled with a wide variety of fresh and vibrant green vegetables. Nutrition experts note that winter is the best season for consuming leafy greens because the cold weather helps enhance their nutritional value. These vegetables are richer in minerals, vitamins and antioxidants compared to their summer harvest. Regular intake of winter greens strengthens the body against seasonal infections and helps maintain overall wellness during the colder months.
Spinach remains one of the most essential winter vegetables recommended by health professionals. Rich in iron, folate, calcium and vitamin C, spinach helps improve immunity and supports better blood health. The vegetable also provides dietary fibre, which improves digestion and prevents seasonal sluggishness. Whether consumed in soups, saag, curries or salads, spinach brings important nutrients that assist in maintaining energy and strength throughout winter.
Bathua is often considered a simple leafy vegetable, yet it contains an impressive nutritional profile. This winter exclusive green is packed with vitamins A and C, along with essential minerals like calcium and potassium. It aids digestion, supports liver health and acts as a natural detoxifier for the body. Many households use bathua to prepare parathas, raita and saag, making it one of the most versatile greens of the season. Nutritionists advise including bathua regularly for improved gut function and overall vitality.
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Mustard greens, commonly known as sarson, hold a special place in winter meals. The vegetable is known for its high content of iron, magnesium and vitamin K. Sarson helps maintain bone health and supports strong immunity, making it especially beneficial when temperatures drop. Traditional dishes prepared with mustard greens offer warmth and nourishment, and experts suggest that the vegetable’s natural heat producing qualities help the body adapt to cold climates more efficiently.
Fenugreek leaves or methi are another winter favourite that offer multiple health benefits. These leaves are rich in fibre, antioxidants and essential minerals. Methi is known to support digestion, regulate blood sugar levels and reduce inflammation. Many people enjoy methi parathas, methi aloo and fresh methi curries during winter, not only for their flavour but also for their proven health benefits. Nutritionists advise including methi in balanced quantities to ease digestive discomfort common in colder months.
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Green peas may not be leafy greens, but they remain an essential part of the winter vegetable list due to their rich protein content. Peas provide fibre, vitamins and natural sugars that help keep the body warm and energised. They are widely used in curries, pulao, cutlets and soups, making them an easy addition to daily meals. Experts highlight that peas support muscle strength and help maintain balanced nutrition for vegetarians during winter.
Seasonal greens are not only healthier, they are also more cost effective during winter. Since these vegetables grow naturally in colder climates, they remain fresher and more affordable. Consuming winter vegetables improves immunity, supports digestion, enhances metabolism and provides warmth to the body. Doctors suggest that including at least one type of green vegetable daily can significantly improve overall health and energy levels throughout the winter season.
