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The Goodness of Greens

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  • Green leafy vegetables are vital for growth and good health as they contain all important nutrients.
  • In India, a wide range of greens are consumed. The most popular ones being Spinach (Palakura), Amaranth (Thotakura), Gogu (Gongura), Fenugreek (Methi), Drumstick leaves, Mint (Pudina) etc.,
  • Leafy vegetables are particularly rich in mineral nutrient and iron. Iron deficiency leads to anaemia, a common health problem among pregnant and lactating women and also children.
  • Inclusion of greens in daily diet would help prevent anaemia and promote good health.
  • Green leafy vegetables are also a rich source of Calcium, Beta carotene and Vitamin C.
  • In India, nearly 30,000 children under five years of age go blind every year due to  Vitamin A deficiency. Carotene in greens gets converted in the body to form Vitamin A which prevents blindness.
  • To preserve Vitamin C content in greens, prolonged cooking should be avoided, as this nutrient, which keeps gums in good condition is lost on overcooking.
  • Greens also contain some of the B-Complex Vitamins.
  •  
    The recommended dietary allowance of green leafy vegetables for an adult women is 100g/day, adult man 40g/day, preschool children (4-6 yrs) and for boys and girls beyond 10 yrs of age it is 50g/day.
     
     
    Nutritive Value of some of the commonly eaten greens
    (100g., of edible portion)
     
    Nutrients
    Mint
    Amaranth
    Spinach
    Drumstick
    Leaves
    Coriander
    leaves
    Gogu
    Calories
    48
    45
    26
    92
     
    44
     
    56
     
    Protein (g)
    4.8
    4.0
    2.0
    6.7
    3.3
    1.7
    Calcium (mg)
    200
    397
    73
    440
    184
    1720
    Iron (mg)
    15.6
    25.5
    10.9
    7.0
    18.5
    2.28
    Carotene (microg)
    1620
    5520
    5580
    6780
    6918
    2898
    Thiamine (mg)
    0.05
    0.03
    0.03
    0.06
    0.05
    0.07
    Riboflavin (mg)
    0.26
    0.30
    0.26
    0.06
    0.06
    0.39
    Vitamin C (mg)
    27.0
    99
    28
    220
    135
    20.2
    • It is generally believed that greens cause diarrhea in children. So most mothers abstain from giving this nutritious food stuff to their children. Several bacteria/germs/insects and other extraneous matter contaminate greens through water and soil. And if not washed properly, they may cause diarrhea on consumption. All greens must be washed thoroughly under running water to eradicate such contaminants  and thereby prevent diarrhea.
    • Infants should be served greens only after they have been cooked, mashed and sieved so as to remove the fibrous part. To retain the nutritive value of greens, excessive or overcooking must be avoided; also the water obtained from the greens on cooking must not be thrown away. Always ensure the vessel in which greens are cooked is covered with a lid. Do not dry the leaves in the sun as carotene will be lost. Avoid frying greens.
    • The nutritive value of greens should not be judged by its cost, which most people wrongly do and discard them as inferior foodstuff. For although inexpensive, greens are highly nutritious and required by all.
    • Cultivation of green leafy vegetables should be encouraged, so that, they will be available all through the year. Kitchen gardens, roof gardens, school gardens etc., are ideal for growing green leafy vegetables. Use of green leaves from trees like drumstick, agathi etc., helps to obtain them regularly without much effort, once a tree is planted in the backyard.


    Use of feenugreek seeds for reducing blood sugar and cholesterol levels         

    Diabetes and heart disease are some of the common diseases seen among our people.  They lead to many other health complications as a result of high blood sugar or high cholesterol levels.  The National Institute of Nutrition, Hyderabad, has found out through its researches that seeds of fenugreek (methi) have a beneficial effect on both these conditions.  Consumption of methi seeds acts as a supportive measure to the usually prescribed treatment for such conditions.  Details of amounts of fenugreek seeds to be consumed, the form of consumption and other precautions to be taken are given below.

    1.  Fenugreet (methi) seeds, a common condiment used in Indian cooking, are avilable in grocery shops. 

    2.   In view of the high fibre content (50%), fenugreek seeds have a   beneficial  effect on diabetics, reducing blood and urinary glucose and lowering cholesterol levels in patients with high serum cholesterol.  Both raw and cooked methi seeds have these properties.

    3.   Fenugreek leaves (methi sag, commonly used as a green leafy vegetable) don’t show any such effect.

     4.   The quantity of fenugreek seeds to be consumed depends upon the severity of diabetes and serum cholesterol levels.  The doses vary from 25 g. to 50 g.

     5.   To begin with, 25 g fenugreek seeds may be taken daily in two equal doses of 12.5 g. each (approximately two teaspoons) along with the two principal meals -lunch and dinner.

     6.   The seeds can be consumed as such after an overnight soaking in water or in a powder form or along with a glass of water or buttermilk, 15 minutes before the meal.

     7.   Debitterization involves certain procedures.  Presently, debitterized methi seeds are not available in the market.

     8.   The seed pulp (seeds after overnight soaking) or the powder can be incorporated in the preparations such as chapati, curds, dosa, adai, idli, pongal, upma, dalia, dhokla, dhals and vegetable curries.  Bitterness of the seeds is partly masked in such recipes. The preparatiions can be made salty or sour according to individual taste.

     9.    Fenugreek has to be taken as long as high blood and urinary sugar levels persist.

    10.   In addition to the use of fenugreetk seeds, regular physical exercise such as walking is beneficial.  Reduction in body weight also improves the action of insulin.     Dietary calorie intake particularly from saturated fats and simple sugars should be restricted.

    11.   A few patients initially may develop diarrhea or excess flatulence (gas formation), on methi consumption.

    12.   Fenugreek seeds are only useful as dietary supportive therapy and the usual antidiabetic treatment should be continued.  However, the requirement of anti-diabetic drugs may be reduced with the use of fenugreek.  Advice regarding the individual optimal dosage schedule of antidiabetic drugs cannot be given.  Your physician alone can decide the appropriate drug and its dose depending on your specific condition.  During acute complications of diabetes immediate medical advice should be sought.


  • Source:
    NATIONAL INSTITUTE OF NUTRITION
    (Indian Council of Medical Research)
    HYDERABAD-500 007: INDIA
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