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Gorge on These Seasonal Vegetables

20 Dec 2017

Food that’s in season not only tastes better but contains nutrients that suit the body’s needs for that particular time of the year. During the cold weather, the immune system needs more support to keep the body safe & certain vegetables warm one up. Listed here are some of the best vegetables that are available in abundance & that can be enjoyed during the cold season. 


Fenugreek Leaves
Fenugreek leaves are one of the healthiest foods available. They are rich sources of vitamins A, B, B3, C, E, potassium, phytoestrogen & proteins. These leaves can be added to soups, vegetables, thepla & rice.

Health Benefits

• Helps in lactation.

• Reduces menstrual pain.

• Helps in the treatment of diabetes & heart disease.

• Treats asthma, bronchitis, arthritis, skin problems, sore throats & gastrointestinal inflammation.

Mustard Leaves

These leaves are excellent sources of folic acid, vitamins B1, B2, B6, C, E, & K & minerals like calcium, carotenes, manganese, copper, magnesium, protein, potassium & iron. Mustard leaves are also low on calories & can be added to rice, vegetables, raita & parathas.

Health Benefits

• Rich in antioxidants & have anti-cancer properties.

• Good for heart disease & bone health.

• Rich in fibre that aids bowel movement.

• Helpful for women during menopause & pregnancy.

• Helps prevent arthritis, osteoporosis & anaemia.



This green leafy vegetable is wonderful to eat in cold weather as it is loaded with nutrients. It is also low in calories. Spinach can be added to snacks, soups, parathas, salads & curries.

Health Benefits

• Strengthens bones.

• Lowers blood pressure.

• Helps combat iron deficiency.

• Prevents constipation.

• Helps with cancer, heart disease, diabetes & asthma.

• Beneficial for pregnant women.

This vegetable is a crunchy power food that contains high amounts of vitamins & nutrients such as vitamins A, B, B2, B3, C, D, E & K. It can be added to salads, eaten as a vegetable, put in soups etc.

Health Benefits

• Improves eyesight & prevents night blindness.

• Prevents cancer, diabetes & heart disease.

• Good for maintaining skin, hair & nails.

• Regulates menstrual cycle.

• Useful in treating obesity.
Green Peas

Green peas are one of the most nutritious leguminous vegetables rich in phytonutrients, minerals, vitamins & antioxidants. They can be added to soups, vegetables, rice, chaat etc.

Health Benefits

• Lowers cholesterol levels.

• Supports blood sugar regulation.

• Has antioxidant & anti-inflammatory benefits.

• Rich in vitamin C, B-complex, folate & phytosterols.

• Low in calories & high in fibre.



From the brassica family, broccoli is a hearty & tasty vegetable loaded with nutrients. It can be added to vegetables, rice, salads & soups.

Health Benefits

• Prevents thickening of arteries.

• Helps fight heart disease & stroke.

• Prevents cataracts.

• Strengthens the immune system.

• Promotes bone health due to the abundance of calcium & vitamin K.

• Rich in vitamin C & fibre.


White Radish
White radish is packed with sodium, vitamins C, potassium, phosphorus & magnesium. It can be added to parathas, soups & curries.

Health Benefits

• Low in calories.

• Maintains muscle, nerve & bloodstream functions & keeps bones & teeth strong.

• Helps in maintaining good skin, blood vessels & ligaments.

• Helps fight flu-like symptoms & coronary heart disease.

Beetroot is a colourful vegetable containing a variety of unique health-boosting nutrients. It can be eaten with sandwiches, salads, soups, raita & curries.

Health Benefits

• Contains iron, vitamins A, B6 & C & many invaluable minerals.

• Helps in liver detoxification.

• Limits the occurrence of diabetes, obesity & heart disease.

• Helps increase WBCs. Boosts immunity.

• Fights inflammation.
Drumsticks are loaded with valuable minerals, healthy proteins & essential minerals. They are often added to sambar, soups & curries.

Health Benefits

• Helps in increasing breast milk production.

• Good source of vitamins A, C, potassium & phosphorus.

• Improves digestion.

• Purifies the blood.

• Eases respiratory problems. 

Brinjal or eggplant is a good source of fibre, manganese & vitamin B. It can be used in curries, starters, rice or made as bharta etc.

Health Benefits

• Helps prevent cancer, heart disease & other chronic diseases.

• Controls diabetes.

• Good for weight loss.

• Helps prevent brain damage.

• Good for skin & hair.

Yam is a great source of carbohydrates as well as B complex, vitamin C, minerals like potassium, copper & dietary fibre. It is often used as a starter & in curries.

Health Benefits

• Beneficial for digestion.

• High in antioxidants.

• Reduces the risk of heart disease.

• Good for women in the menopause phase.

• Helpful in treating skin diseases.

• Improves blood supply.

• Increases cognitive abilities.
Green Garlic

Garlic’s natural heat promotes warmth throughout the body. Green garlic & other members of the onion family are rich in sulphur, which helps improve the digestion of proteins/amino acids. It is a good source of calcium, phosphorous, selenium, vitamin C, B6 & manganese. It can be added to salads, soups & curries.

Health Benefits

• Enhances circulation

• Eliminates toxins & improves digestion.

• The pulp of garlic can be applied topically to reduce swelling & prevent infection.

• Prevents cold & flu.

• Acts as an antibiotic, when applied on open wounds.

Sweet Potato

These are loaded with fibre, beta-carotene, vitamins A, B6, C & antioxidants. They are fairly low on the glycemic index & can be eaten without adding excess calories. It can be eaten raw, as a starter or even as a curry.

Health Benefits

• Helps prevent constipation.

• Prevents heart attack.

• Helps prevent flu, viruses & common colds.

• Good source of magnesium, which fights against stress & helps in relaxation.


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