From Bathua to Methi: 6 winter greens and how much nutrition they contain per 100 gms

In most Indian households, leafy greens (saags) are a winter staple and are relished throughout the season in so many interesting ways! But do you know what makes these greens an inseparable part of the traditional Indian diet? Well, these seasonal saags and greens are actually loaded with nutrients such as vitamins, minerals, fiber and antioxidants that boost immunity and overall health.

In fact, one of the major reasons why these saags have been a part of winter diets is because of their natural nutrients as well as warm potency that not only helps boost metabolism, improve immunity and gut health. Here are some common yet super-healthy greens that are perfect for health such as Bathua, Methi, Sarson, Palak, Amaranth, and Coriander to name a few.

Bathua saagBathua, scientifically known as Chenopodium album, which is not only relished for its enticing taste, but is also loved for its nice taste, which stands out for its high nutritional value.

In fact, in every 100 grams of Bathua, there’s about 36 kcal, 4.5 g protein, 6.2 g carbohydrates, and 3.8 g fiber. It is particularly rich in calcium with around 290 mg and 85mg vitamin C, which majorly provides antioxidant protection and supports bone health.

The fiber helps in soothing digestive health, and vitamin C enhances immunity. What’s more, making Bathua saag and parathas are some simple ways to add this one saag to the diet.

MethiAnother popular winter staple is Methi, which is extensively used in Indian cuisine in its raw as well as dry form. Right from being used as a spice (methi dana and kasuri methi) to being relished as a saag, this healthy green has about 49 kcal, 4.4 g protein, 6 g carbohydrates, and 1 g fat per 100 g serving. As a natural source of calcium (395 mg) and vitamin C (50 mg) in 100 gram serving! Apart from its multiple usage, these greens are also great for health as eating it regularly can help maintain a healthy bone density, manages inflammation, and boosts immunity and provides warmth that is essential for the colder seasons.

However, its slightly bitter taste may add a unique tough to curries, parathas, snacks or meatSarson ka SaagSarson ka saag, is also known as Mustard greens, and this is one of the most popular yet delightful greens that are a staple in many parts of the country, and is prepared in so many interesting ways. From Sarson ka saag with Makki ki roti, Sarso Alloo ka Bhujiya to name a few. In fact, around 100 grams of Sarso saag it contains 27 kcal, 2.7 g protein, 4.7 g carbohydrates, 1.1 g fiber, 102 mg calcium, and 70 mg vitamin C per 100 g.

Apart from that, this saag has high vitamin C and antioxidants in season strengthen the immune system and reduce susceptibility to winter infections.

PalakSpinach, also known as Palak is another popular saag, which is known for its high iron and folate levels. In fact, per 100 gram serving of palak contains around 23 kcal, 2.9 g protein, 2.7 g carbohydrates, and 2 g fiber per 100 g. Moreover, it is also loaded with calcium (99 mg) and vitamin C (28 mg) that helps improve blood levels, boosts bone and immune health, and also ensures healthy bowel movements.

What's more, spinach is included in everything from soups and smoothies to sabzis, which makes it versatile and healthy.

AmaranthAmaranth, also known as Chaulai, is another most loved saags of India, and is known for its high nutritional value. Loaded with 23 kcal, 3 g protein, 4 g carbohydrates, 2 g fiber, 215 mg calcium, and 43 mg vitamin C per 100 g, this saag has high calcium and moderate vitamin C are ideal for improving bone health and aiding in infection resistance, making them popular in stir-fries and lentil dishes.

CorinaderCoriander is not a saag, but this green is equally nutritious and can add a punch of taste and health to any meal! Coriander leaves, also known as Hara Dhaniya, are loaded with 23 kcal, 2.1 g protein, 3.7 g carbohydrates, 1.3 g fiber, 184 mg calcium, and an exceptional 135 mg vitamin C per 100 g. The high vitamin C concentration fortifies immune response and aids in better absorption of iron. Coriander’s aromatic properties also make it useful in chutneys and salads.