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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 and certain vegetables warms one up. Listed here are some of the best vegetables that are available in abundance and 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 and proteins. These leaves can be added to soups, vegetables, thepla and rice.

Health Benefits

• Helps in lactation.

• Reduces menstrual pain.

• Helps in the treatment of diabetes and heart disease.

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

Mustard Leaves

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

Health Benefits

• Rich in antioxidants and have anti-cancer properties.

• Good for heart disease and bone health.

• Rich in fibre that aids bowel movement.

• Helpful for women during menopause and pregnancy.

• Helps prevent arthritis, osteoporosis and anaemia.


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

Health Benefits

• Strengthens bones.

• Lowers blood pressure.

• Helps combat iron deficiency.

• Prevents constipation.

• Helps with cancer, heart diseases, diabetes and asthma.

• Beneficial for pregnant women.


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

Health Benefits

• Improves eyesight and prevents night blindness.

• Prevents cancer, diabetes and heart disease.

• Good for maintaining skin, hair and 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 and antioxidants. They can be added to soups, vegetables, rice, chaat etc.

Health Benefits

• Lowers cholesterol levels.

• Supports blood sugar regulation.

• Has antioxidant and anti-inflammatory benefits.

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

• Low in calories and high in fibre.


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

Health Benefits

• Prevents thickening of arteries.

• Helps fight heart disease and stroke.

• Prevents cataracts.

• Strengthens the immune system.

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

• Rich in vitamin C and fibre.

White Radish

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

Health Benefits

• Low in calories.

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

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

• Helps fight flu-like symptoms and 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 and curries.

Health Benefits

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

• Helps in liver detoxification.

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

• Helps increase WBCs. Boosts immunity.

• Fights inflammation.

Drumsticks are loaded with valuable minerals, healthy proteins and essential minerals. They are often added to sambar, soups and curries.

Health Benefits

• Helps in increasing breast milk production.

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

• Improves digestion.

• Purifies the blood.

• Eases respiratory problems. 


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

Health Benefits

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

• Controls diabetes.

• Good for weight loss.

• Helps prevent brain damage.

• Good for skin and hair.


Yam is a great source of carbohydrates as well as B complex, vitamin C, minerals like potassium, copper and dietary fibre. It is often used as a starter and 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 and other members of the onion family are rich in sulphur, which helps improve digestion of proteins/amino acids. It is a good source of calcium, phosphorous, selenium, vitamin C, B6 and manganese. It can be added to salads, soups and curries.

Health Benefits

• Enhances circulation

• Eliminates toxics and improves digestion.

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

• Prevents cold and flu.

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

Sweet Potato

These are loaded with fibre, beta-carotene, vitamins A, B6, C and antioxidants. They are fairly low on the glycemic index and 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 and common colds.

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


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