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Help us delete comments that do not follow these guidelines by marking them offensive. Let's work together to keep the conversation civil. Along with chilly winds, several parts of the country have started feeling cold. The winter season is very pleasant and eating food in this season has its own pleasure.

In this season, many vegetables are available in the market, due to which many people like this season a lot. These greens also known as Saag in Hindi, are excellent in taste, and also very helpful in reducing your weight.

Here is a list of saag that can help in weight loss. Spinach is the most popular green leafy vegetable to include in your winter menu. Rich in protein, fibre and carbohydrates, it is very helpful in fulfilling your weight loss desire. You can make spinach a part of your diet in many ways.

Mustard greens are the most consumed greens in winter, which is rich in many nutrients. It contains vitamins A, C, D, and B12 as well as nutrients like iron and calcium, which are very important for weight loss. Its mild bitter taste tastes quite delicious with the spiciness of chilli.

It is often eaten with Makki ki Roti and helps in weight loss. It is rich in vitamin A, C, iron and magnesium. Also, the abundant fibre present in it keeps your stomach full for a long time, thus preventing you from overeating.

This greens is a bit tender and looks somewhat similar to spinach. For weight loss, you can include amaranth greens in your diet. It is also known as pigweed. It is included in a variety of delicious dishes. Low in calories, this greens is rich in fibre, making it perfect for helping you lose weight.

Bethua saag has a soft texture, but has a slight crunch to it. You can use bathua to make various dishes. Poi, also known as Malabar spinach, originates from Eastern India and is usually made by mixing it with potatoes and pumpkin.

Rich in vitamin A and fibre, poi saag helps in weight loss and promotes a healthy digestive system. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox. Thank you for subscribing!

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Morning habits of famous successful people. They're low in calories and high in nutrients, including fiber and vitamin C. One cup of raw red peppers contains 3. Higher consumption of vitamin C has been linked to short-term improvements in BMI. However, further studies are needed to establish a clear relationship between vitamin C and weight loss.

Dip raw peppers in hummus or Greek yogurt dip, or include them in salads or sandwiches for crunch and flavor. You can also serve sautéed bell peppers, onions, and chicken breast on warm tortillas to make fajitas. Zucchini provides 2 grams of protein and 1. This makes it a great vegetable to add to your diet for weight loss.

In addition, zucchini contains antioxidants lutein and zeaxanthin, which are known for supporting healthy vision and reducing the risk of several causes of visual impairment.

Zucchini is versatile and can easily be incorporated into stir-fries, casseroles, and pasta. You can also substitute zucchini noodles —or zoodles—for pasta in many dishes to cut back on calories and carbohydrates. Incorporating green beans into your diet can be very effective for weight loss.

One cup of cooked green beans contains 3. Drizzle fresh or frozen green beans with garlic, olive oil, and pepper, and roast for about 25 minutes in the oven. Note that canned green beans are often high in sodium, which can increase blood pressure.

Rinse and drain canned green beans or choose low-sodium varieties to reduce their sodium content. You may have heard of the cabbage soup diet, which consists of eating primarily cabbage soup for a week.

While no solid evidence supports this diet's effectiveness for long-term weight loss, this cruciferous veggie certainly has its place in a healthy eating pattern. One cup of cooked, shredded cabbage contains 2. Some research also suggests that cruciferous vegetables like cabbage and broccoli may reduce cardiovascular disease risk.

Enjoy cabbage grilled, steamed, sautéed, grilled or roasted. You can also use cabbage to make fermented kimchi, which has been linked to anti-obesity effects in human studies.

Despite being slightly higher in calories than many other vegetables, edamame is a good source of fiber and protein, which makes for a filling snack option. One cup of shelled edamame pods provides 18 g of protein, 8 g of fiber, and calories.

Protein can aid in weight loss by improving satiety hormones and increasing the amount of calories your body burns each day. It also prevents a decrease in muscle mass during periods of weight loss, which helps keep your metabolism high.

Studies have linked high-protein diets to weight loss and the prevention of obesity and obesity-related diseases. Add edamame to stir-fries, salads, or roast them for a tasty snack. You can also eat steamed edamame straight out of the pod.

While often overlooked, beets are low in calories and rich in various nutrients that can keep you healthy. One cup of cooked beets provides 75 calories, 2. Beets are also a great source of dietary nitrates, which are converted to nitric oxide in the body.

Nitric oxide relaxes and dilates your blood vessels, helping to improve circulation and lower your blood pressure. The boost of nitric oxide also increases the delivery of oxygen and other nutrients to muscles during exercise, which may improve exercise performance.

Furthermore, beets contain potent antioxidants called betalains, which may protect against obesity, heart disease, cancer, and other free radical- and inflammation-related chronic diseases.

Enjoy the health benefits of beets by adding them to salads, baking them, or eating them raw. Broccoli is a cruciferous vegetable commonly enjoyed steamed, raw, or sautéed.

Not only is it low in calories, but broccoli is also relatively high in fiber and protein. One cup of cooked broccoli offers 5 grams of fiber and 3. Broccoli is high in vitamins C and K and folate , which is vital for fetal growth during pregnancy. In addition, broccoli contains nutrients and phytochemicals that can reduce inflammation, support heart health, improve bone health, and even protect against certain types of cancer.

Although they are higher in carbohydrates than many other vegetables, sweet potatoes can be a healthy addition to a balanced diet if your goal is weight loss. One medium sweet potato provides 3. Sweet potatoes also contain carotenoids and other compounds that can help fight inflammation, support heart health, improve cognitive function, and protect against cancer.

Carotenoid-rich extracts from sweet potatoes have been shown to prevent fat accumulation, reduce weight gain, and normalize triglyceride levels in test tube and animal studies. For maximum health benefits, roast or bake sweet potatoes with the skin on, as this is where much of the fiber is found.

Vegetables are high in water and low in calories, which means they can add a lot of volume to your meals without adding many calories. They are also high in fiber, an indigestible carbohydrate found in plant foods.

Since the body cannot digest fiber, it moves through the digestive system slowly, helping to keep you full longer. Several studies have shown that high-fiber diets can improve satiety and reduce daily calorie intake, which can help with weight management.

Furthermore, research suggests that a higher dietary intake of fiber-rich foods can increase bacterial diversity in the gut and reduce weight gain, regardless of daily calorie intake. The best vegetables for weight loss are naturally low in calories and high in fiber and water.

This combination can help curb hunger and reduce your daily calorie intake. Vegetables are also rich in vitamins, minerals, and other beneficial plant compounds that can help protect against chronic disease and certain types of cancer. In addition to moving your body more throughout the week, including more of these vegetables in your diet can help you reach your weight loss goals and stay healthy.

Department of Agricultures. Asparagus, cooked, boiled, drained. Dietary fiber. Department of Agriculture. Brussels sprouts, cooked, boiled, drained, with salt. Bertoia ML, Mukamal KJ, Cahill LE, et al. Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies [published correction appears in PLoS Med.

PLoS Med. Connolly EL, Sim M, Travica N, et al. Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence. Front Pharmacol. Spinach, raw. Ivanova S, Delattre C, Karcheva-Bahchevanska D, Benbasat N, Nalbantova V, Ivanov K.

Plant-Based Diet as a Strategy for Weight Control. Carrots, raw. Fujihara K, Nogawa S, Saito K, et al. Carrot consumption frequency associated with reduced BMI and obesity through the SNP intermediary rs Pepper, sweet, red, raw.

Farag HAM, Hosseinzadeh-Attar MJ, Muhammad BA, Esmaillzadeh A, El Bilbeisi AH. Effects of vitamin C supplementation with and without endurance physical activity on components of metabolic syndrome: A randomized, double-blind, placebo-controlled clinical trial. Clinical Nutrition Experimental.

Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt. Mares J. Lutein and Zeaxanthin Isomers in Eye Health and Disease.

Annu Rev Nutr. Beans, snap, green, frozen, all styles, microwaved. Cabbage, common, cooked, boiled, drained, with salt. Blekkenhorst LC, Sim M, Radavelli-Bagatini S, et al.

Cruciferous vegetable intake is inversely associated with extensive abdominal aortic calcification in elderly women: a cross-sectional study. Br J Nutr. Leeuwendaal NK, Stanton C, O'Toole PW, Beresford TP.

Fermented Foods, Health and the Gut Microbiome. Edamame, frozen, prepared. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr.

Beets, cooked, boiled, drained. Morris RC, Pravenec M, Šilhavý J, DiCarlo SE, Kurtz TW.

Keep for up to five days in the refrigerator. Your kale will toughen if you wait any longer. Beet greens are frequently discarded, just like turnip greens. They are, however, edible and can be prepared similarly to spinach. Beets add a beautiful punch of colors to any dish and have an earthy flavor.

They have vibrant red stalks and dark leaves with red veins at the end. Because they are so delicate, beet greens can be eaten raw in salads with a dash of vinaigrette or lemon. They are excellent for soups and side dishes since they maintain their intense red color when cooked or steamed.

It belongs to the Brassicaceae family, which also contains broccoli, cauliflower, and mustard greens. The other names for this green are colewort, roquette, and rucoli. Arugula is frequently used raw to season salads and even sprinkled on top of pizza slices because of its spicy flavor.

Additionally, it can be sautéed to give soups and pasta dishes a richer, more complex flavor. Refrigerate for days in a tightly sealed bag, then wash thoroughly before using. Dark green, rounded leaves make up spinach. The mild flavor of spinach makes it a good complement to many foods.

It can be prepared for dinners or eaten raw as a salad. Add it to a fruit smoothie, an omelet, a pastry, a creamy pasta dish, etc. It can also be added to your smoothie.

It is important to keep in mind that the volume of spinach will significantly decrease while cooking, so make sure to use more than you think you need. Also, you can prepare a spinach pulao recipe. Like celery, bok choy has a bulbous white stalk that develops into a cluster of dark green leaves.

It is also known as pak choi, Chinese cabbage, or white mustard cabbage. Bok choy is frequently prepared as a quick side dish in salads, stir-fries, and soups.

Larger bok choy heads should be cut into smaller pieces for more consistent cooking, whereas baby bok choy can be cooked whole. The cooking time for the stems will be longer. Always look for whole, smooth, stemless bok choy when purchasing it to ensure the highest quality.

Wrap them in clean plastic and store them in the vegetable section of the refrigerator. They last for about a week. Brussel sprouts, broccoli, and kale are relatives of cabbage, which is a member of the Brassicaceae family. The leaf clusters can develop in white, green, or purple shades.

Glucosinolates, which are present in these vegetables, give them a bitter taste. Typically, cabbages are boiled or sautéed in soups and stir-fries.

It is frequently fermented to make kimchi for Korean meals and sauerkraut for German and Pennsylvania Dutch dishes. Have you tried the cabbage roll recipe or stuffed cabbage? If not try it today to get a warm hug from your kid.

Usually, they are removed when they have grown to a height of inches. Microgreens are frequently used as a garnish in cuisine to improve food presentation.

To add a final touch, sprinkle them on top of salads, soups, or steak dinners. They make a delicious complement to many different cuisines, such as sandwiches, smoothies, wraps, and salads, as well as pizzas, soups, omelets, curries, and other warm dishes. Chards come in various forms, but they all have a thick stem in the middle and a dark leaf.

The stalk of swiss chard grows in various colors like red, yellow, and white. Also, commonly known as Rainbow Chard.

It is also known as silverbeet, sea kale, and leaf beet. They belong to the family of spinach and beets. It would be best if you separated the Swiss Chard stems from the leaves since they cook more slowly and can cause the leaves to get overcooked. Swiss Chard is a terrific complement to creamy soups, sturdy casseroles, or zesty tacos after being sauteed or steamed.

The stems can make a crunchy snack, even if the leaves might be rough when eaten raw. Swiss Chard contains high amounts of potassium, manganese, fiber, and syringic acid, which may help reduce blood sugar levels.

It is also a good source of vitamins A , K, and C. Further, its nutrients enhance how well food flows through your intestines and maintain the health of your bones and brain. Additionally, Chard has a lot of iron.

Your body absorbs more iron if you eat it along with a food high in vitamin C, such as tomatoes. The frilled edges of mustard greens, also known as curled or green-leaved mustard, make them easy to spot. Mustard greens come in a few distinct kinds, including American and Asian varieties.

When cooked, these greens develop a spicy, peppery kick that goes well with acids like vinegar or lemon juice. Mustard greens are a common ingredient in Southern cuisine and are frequently prepared and served with ham dishes.

They lose some heat as they cook longer, but they can still lend a little heat to hearty recipes. While mustard seeds are used to prepare the famous mustard sauce, mustard greens are most frequently used to make zesty mustard sauces. Calcium, folic acid, magnesium, and vitamin K are all abundant in them.

They are good for bones and have energy-boosting qualities. The stiff rib in the heart of romaine lettuce leaves gives them a wonderful crunch, and their dark green edges are its most distinctive features. Romaine lettuce is the major component in a salad, particularly Caesar salads, because they are so crunchy.

In addition, you can use them as a topping to swap out carbs in lettuce wraps or sandwiches. Salads frequently contain leafy vegetables like kale, spinach, and lettuce. These have a direct impact on weight loss.

These aid in shedding pounds and raising energy levels. Experts claim that one cup of spinach per day has many health benefits and few negative consequences.

When purchasing greens, search for firm leaves that are a vibrant shade of green. To avoid pesticide residues, choose organic produce. Try to eat seasonally. While Swiss chard and beet greens grow from spring through fall, collards, kale, turnip greens, and mustard greens are in season from October through early March.

Dandelion greens can help with detoxification and are at their peak in the spring and summer. It is best to use tender, delicate leaves as soon as possible because they spoil quickly.

Before cooking, cut off any tough stalks and stems. You can cook the stalks if they are soft. Always separate the greens from the vegetable before storing them if you purchase a bunch of beet or turnip greens that are still linked to the root. The leaves will suction the moisture from the root vegetable and turn it soft if the greens are still attached.

After removing them from the root, use the greens within three to five days. Cooking time for delicate leaves, such as spinach and Chard, is only a few minutes.

However, it can take up to 30 minutes for tougher leaves. Remember that recipes cook down to around one-quarter of their original volume when cooking them.

The simplest way to prepare greens is to boil or steam them, then sauté in oil with spices for a few minutes. You can also cook chopped leaves in dhal, soups, cereals, or other vegetables. You can also use them in filled vegetables and vegetable pies or cutlets.

Further, avoid cooking greens in pans made of aluminum or copper because these metals react with the sulfur compounds in the vegetables to produce unpleasant smells and odors that can cause the vitamins in the vegetables to lose some of their potency.

Salads: Spinach, Lettuce, and Beet greens are examples of greens that can be eaten raw. Combine them with vinaigrette or lemon juice and consume them as a salad. Wraps: As a wrap filler, combine romaine, cabbage, or Swiss Chard leaves with other components.

Sauces: Leafy greens can be chopped or pureed and added to sauces. For instance, green veggies like beet greens can be blended and added to marinara sauce. Pizza: Make a healthier pizza by substituting greens for meats and processed toppings. Soups: Some greens, such as bok choy and Swiss Chard, are common ingredients in soups.

Toward the end of cooking, stir chopped greens into soups or stews. Juice: For more nutrients and a spicy taste without the heaviness that smoothies may provide, add some greens to your juice, like kale and parsley.

Who says you can't use two cups of kale when a soup recipe calls for one? Feel free to be overzealous with vegetable ingredients, especially in recipes that are more fluid and up for interpretation, like stews, soups and sauces FYI: baking mixtures tend to be more temperamental to changes.

Add a cup of greens to a jar of tomato sauce and marvel at the way they quickly wilt into the mixture and add texture to your dish. Double the amount of mustard greens in that pasta salad because you have extra on hand, and you'll amplify your intake while preventing dreaded food waste.

Whether it's a burger patty staple or Grandma's famous lasagna, there's no harm in adding a little green to recipes your family already adores — chances are, they'll barely notice, anyway.

This is a really simple way to incorporate greens unobtrusively; Who's going to complain about the innocuous spinach mixed into the creamy mac and cheese side? Perez says she'll often add greens to soft dishes, like mashed potatoes, because the texture is already so easy to devour.

For some, maintaining the mouthfeel of certain foods is important, so if this is the case for you, be sure to steam or process the veggies long enough to break them down. Perez says this won't affect their nutritional value.

When you're in the mood for something crunchy and crisp, shun the potato chips and look to the greens you have on hand. Just about any kind of leafy green can be baked into chip form. Bok choy, brussels sprouts and beet greens are all chippable, just be sure to keep an eye on the oven, as baking times will vary depending on the sturdiness of the greens.

You'll want to experiment here, but for a standard green chip, toss the leaves in olive oil, add a bit of salt and pepper and bake until the greens begin to turn golden brown.

Try this easy recipe for Kale Chips that packs 2 grams of fiber and only 70 calories per cup. Better yet, frozen greens are often cheaper, and they can last for ages in the freezer, no matter the season. Add a bag of frozen spinach to a canned soup for a quick and filling lunch, or be bold and incorporate kale into your savory oatmeal.

The options here are endless. Fiber Can Help You Poop, but Its Benefits Go Beyond the Bathroom. Weight Management Weight Loss Food and Weight Loss. Leafy Greens Can Help You Lose Weight — Here Are 5 Sneaky Ways to Eat More By Kate Bratskeir Nov 2, Adding greens like spinach ups the fiber in your favorite dishes, which may just help you lose weight.

Video of the Day. Add Greens to Smoothies. Related Reading Smoothies Can Help You Lose Weight — Unless You're Making These 5 Mistakes. Defy the Recipe. High-Fiber Leafy Greens Collard greens cooked 8 grams per cup Kale cooked 5 grams per cup Spinach cooked 4 grams per cup Beet greens cooked 4 grams per cup Swiss chard cooked 4 grams per cup Cabbage raw 2 grams per cup.