Diet Dr Clinic-Powered by Harpreet Pasricha aims at spreading the word of good health and nutrition through providing top class service in terms of healthcare and diets. Celebrity Nutritionist and author of Nourish with Food & Flourish with Health, Harpreet Pasricha, aims to achieve excellence in terms of nutrition throughout India by means of her clinics set up in various parts of India.
People have been eating
leafy greens since prehistoric times. Dark green leafy vegetables are great
sources of nutrition required by the body.
It is dense in Vitamins
like A, C, E and K, and many of the B-vitamins. These vegetables also contain
an abundance of antioxidants and photochemical that protects
cells and plays an important role in safeguarding our health.
They also contain high
levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens
have very little carbohydrates, sodium and cholesterol.
Many varieties of
greens are available in the markets—the most popular green leafy vegetables are
turnip greens, spinach, and fenugreek.
Now let us understand
the local green leafy vegetables available for the land of Goa. Although these vegetables
are easily available and loaded with nutrients, in this era of technology we
are forgetting our rich resources and opting for the chemically produced
products. We must get back to our roots and consume the food of the land.
[cassia tora] is a monsoon wild leafy vegetable abundantly grown on roadside
during the mirg [the period before monsoon] arrives. This vegetable is being
consumed by all Goans as it has healthy and medicinal properties. The edible
part of this plant is the fresh tender shoots. Its plucked the same way
tea leaves are plucked.
name: Talkulechi bahji [Goa].
Sanskrit - Chakramarda, Taga
Bengali & Oriya - Chakunda
Gujrati - Kawaria
Marathi - Takala
Tamil - Tagarai
Telugu - Chinnakasinda
Malyalam - Chakramandrakam, takara
Cassia / Cassia tora linn
tora commonly known as Foetid Cassia, belongs to family Leguminosae].
According to Ayurveda the
leaves and seeds are acrid, laxative, antiperiodic, anthelmintic, ophthalmic,
liver tonic, cardio tonic and expectorant. The leaves and seeds are useful in
leprosy, ringworm, flatulence, colic, dyspepsia, constipation, cough,
bronchitis, cardiac disorders. Its leaves, seeds and root are used in folk
medicine, primarily in Asia. It is believed to possess a laxative effect, as
well as to be beneficial for the eyes. Cassia Tora also helps by removing
intensive heat from the liver and improving vision, moisturizing intestine and
easing the bowels. Great help for losing weight as well.
2. Drumstick Leaves
leaves are abundantly grown all over India. It is used mostly as medicinal herb
and leaves are the most nutritious part of the drumstick plant.
The leaves are the most nutritious part of the plant, being
a significant source of B vitamins, vitamin C, pro vitamin A as beta-carotene,
vitamin K, manganese and protein among other essential nutrients.
Moringa is used for anemia, arthritis and other joint pain
(rheumatism),asthma, cancer, constipation, diabetes; diarrhea; epilepsy,
stomach pain, stomach and intestinal ulcers; intestinal spasms, headache, heart
problems, high blood pressure, kidney stones, fluid retention, thyroid
disorders; And bacterial, fungal, viral and parasitic infections. Also used to
reduce swelling, increase sex drive (as an aphrodisiac), prevent pregnancy,
boost the immune system and increase breast milk production.
3. Vaalchi Bhaji
Local name:Vaalchi bhaji
alba/ Malabar spinach
locally grown in Goa is a fast-growing, soft-stemmed vegetable, mostly leafy is
consumed. Basella alba bears thick, fleshy, broad, oval to heart-shaped leaves
all along its vine length. Basella rubra features pink or purplish stems and
pink color veins running in the leaves.
Fresh leaves, particularly of basella rubra,
are rich sources of several vital carotenoid pigment anti-oxidants such asß-carotene, lutein, zea-xanthin.Together, these compounds help act as
protective scavengers against oxygen-derived free radicals and reactive oxygen
species (ROS) that play a healing role in aging and various disease processes.
Its thick, fleshy leaves are a good source of non-starch polysaccharide,
mucilage smooth digestion, bring reduction in cholesterol absorption and help
prevent bowel movement problems. It is also loaded with iron, potassium and vitamin
A & C.
Koddukeachi Bhaji / Koddu Bhaji
Local name:Koddukeachi bhaji /kuddu bhaji
Cockscomb, Flamingo Feather
Botanical name:Celosia Argenta/ Celosia
It grows abundantly wild in monsoons. Its use as a vegetable
is common in some parts of Maharashtra & Goa. Ayurvedic physicians
recommend the seeds of this plant for treating kidney stones. Flower
and seed is astringent, haemostatic, ophthalmic, parasiticide and poultice. It
is used in the treatment of bloody stool, haemorrhoid bleeding, uterine
bleeding, leucorrhoea and diarrhoea.
Beta-carotene: extremely high in leaves; vitamin E: medium;
folic acid: high; ascorbic acid: medium; calcium: medium; iron: medium;
protein: 4.7%. Leaves contain also amaranthine (betacyanin), oxalic acid (ca.
0.2%) and phytic acid (ca. 0.12%).
Local Name:Taro / Aalu leaf
Taro is one of the finest sources of dietary fibers. They
carry high-quality phyto-nutrition profile comprising of dietary fiber, and
antioxidants in addition to moderate proportions of minerals and vitamins. Tender
leaves have significant levels of phenolic flavonoid pigment antioxidants such
vitamin A. 100 g fresh taro leaves provide 4825 IU or 161% of RDA of vitamin A.
Altogether, these compounds are required for maintaining healthy mucus
membranes, skin and vision. Consumption of natural foods rich in flavonoids
helps protect from lung and oral cavity cancers. It also contains good levels
of some of the valuable B-complex group of vitamins such aspyridoxine(vitamin
B-6), folates, riboflavin, pantothenic acid, and thiamin.
Further, the corms provide healthy
amounts of some of important minerals like zinc, magnesium,copper, iron, and manganese. In addition, the root has very good
amounts of potassium. Potassium is an important component of cell and body
fluids that help regulate heart rate and blood pressure. Taro Root likewise helps
with irritability, reduces blood pressure, helps prevent cell damage, helps you
to safeguard from colds and flues, aids in skin rashes,
nausea, as well as aids you to control cholesterol, builds strong bones, as
well as supports thyroid function.