Chart 431 - Leafy Vegetables 1

Leafy Vegetables 1 Chart

Spectrum Chart - 431 : Leafy Vegetables 1

1. Spinach - Spinach is a green leafy vegetable. Spinach has many health promotional and disease prevention properties. Spinach leaves are an excellent source of vitamin K. Its also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc.
2. Artichoke - Artichoke belongs to the group of thistles. Artichoke has deeply lobed, silver, grey-green or bronze-green coloured leaves. It is a rich source of dietary fibres, vitamins K, B9 and C and minerals such as sodium, manganese and magnesium. Artichoke cannot be consumed raw. Artichoke can be fried, grilled, baked or cooked and used for the preparation of stews, soups, salads, sauces and casseroles. Artichoke facilitates digestion and improves functions of liver and gall bladder.
3. Fenugreek - Fenugreek is used as an herb, spice and vegetable in Indian sub-continent. Fenugreek have bitter taste and strong smell. Fenugreek is inevitable part of Indian cuisine. Fenugreek is rich source of dietary fibres, proteins, vitamin B6 and minerals such as iron, manganese, magnesium and copper. It helps to reduce high blood cholesterol level, improve digestion and relieve symptoms of anaemia, fever, mouth ulcers, respiratory disorders, diabetes, insomnia and inflammation.
4. Lettuce - Lettuce is leafy vegetable that belongs to the sunflower family. Lettuce provides dietary fibres, vitamins A, B9 and C and minerals such as calcium, iron and copper. Darker varieties provide more nutrients than light green varieties. Lettuce can be consumed in the form of salads or as an ingredient of sandwiches. It can be also used for the wrapping of food.
5. Radicchio - Radicchio belongs to the aster family. Radicchio is rich source of dietary fibres, vitamins K, C and A, and vitamins of the B group and minerals such as manganese, copper, selenium and iron. Leaves of radicchio are succulent, crunchy and have more or less bitter & spicy taste. They can be consumed fresh in the form of salad or cooked, grilled or roasted.
6. Brussels Sprout - Brussels sprout is a member of the Gemmifera Group of cabbages. They are typically 2.5 – 4 cm in diameter. Brussels sprouts contain excellent levels of vitamin C and vitamin K, with more moderate amounts of B vitamins, such as folic acid and vitamin B6. Brussels sprouts buds are typically cooked by boiling, steaming, stir frying, grilling or roasting.
7. Mustard Greens - Mustard greens are the leaves of the mustard plant. Most mustard greens are actually emerald green in colour. Mustard greens are a rich source of vitamins A, C and K.
8. Endive - Endive is leafy vegetable and cool-season crop that belongs to the aster family. Endive is used for the preparation of salads, soups, stir-fries, curry or it can be cooked and consumed like spinach. Endive can prevent cataract, anaemia and development of certain types of cancer. It also aids digestion and improves function of liver and gallbladder.
9. Chinese Cabbage (Bok Choy) - Chinese cabbage, is leafy vegetable that belongs to the mustard family. It originates from East Asia. Chinese cabbage develops roundish, spoon-shaped, glossy, dark green leaves. Unlike the true cabbage, Chinese cabbage does not have leafy head. It is rich source of dietary fibres, vitamins A, K, C and vitamins of the B group and minerals such as calcium, phosphorus and potassium.

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