Article by Dr Manasa S, B.A.M.S
The Story –
I not too long ago requested a 19-year-old school pupil throughout a session:
“How typically do you eat greens?”
She gave me a hesitant shrug. “Now we have sabzi (greens – in Hindi) perhaps as soon as a day… typically not even that. No eggs both. No paneer. We don’t eat meat. I don’t actually like dal…”
That second caught with me — and made me sit down to write down this.
As a result of her story isn’t uncommon.
Throughout eating tables — whether or not in small flats, hostels, or household properties — greens are sometimes the very first thing to go. Not as a result of they will’t be purchased. However as a result of someplace alongside the way in which, somebody determined they’re boring, elective, or just for “weight reduction.”
That considering wants to alter. Particularly in case you’re younger, juggling between courses, sleep debt, deadlines, hostel meals, and immediate noodles.
Associated Studying – ‘Wholesome Greens’
The Information –
We’ve all heard the strains:
“They’re stuffed with fibres.”
“Good in your well being.”
“Eat your greens.”
However what does that truly do for you?
Right here’s what occurs if you begin consuming greens with each meal — persistently:
They feed your intestine micro organism: Your intestine is dwelling to trillions of microbes. Greens — particularly leafy greens and fibrous ones like carrots or pumpkin — are their gas. A well-fed intestine means higher immunity, higher temper, and smoother digestion.
Associated Studying – Fruits, greens and biotics for a wholesome intestine microbiome
They assist stabilize your blood sugar: Veggies decelerate sugar absorption. Which means fewer vitality crashes and higher management over cravings (particularly useful in case you’re surviving on tea and biscuits).
Associated Studying – The ten finest greens for Diabetes
They assist your pores and skin glow naturally: Clearer pores and skin begins from inside. A intestine that eliminates toxins properly displays by way of brighter, calmer pores and skin. Leafy greens assist liver operate too — your physique’s inner detox crew.
Associated Studying – Plant-Based mostly meals for Pores and skin Well being: A Narrative Analysis
Associated Studying – The Well being Advantages of Fruits and Greens
They regulate your weight naturally: Not as a result of they’re low-cal. However as a result of they maintain you full, scale back junk cravings, and assist fats metabolism.
They create in minerals no person talks about: Magnesium, potassium, folate, calcium — important for nerves, durations, muscle restoration, sleep and temper. Most of us don’t get sufficient. However greens quietly ship them, no prescription wanted.
“However greens are arduous to cook dinner… proper?”
Completely hear you.
You’re in school. You’re broke half the time. You sleep like a bat.
Your roommate eats Maggi for dinner.
And the thought of cooking methi or drumstick leaves appears like a full-time job.
So, let’s make this easy and actual.
Actual-world greens. Actual-life methods.
No kale. No quinoa. Simply acquainted, humble heroes — those your grandma used and your fridge most likely already has.
Fenugreek leaves (Methi): Bitter? Sure. However stir-fried with garlic and moong dal? Magic. Nice for bloating, sugar spikes, and even PMS. Simply as soon as per week is sufficient.
Examine Fenugreek well being advantages right here
Learn Simple Ayurveda article on Methi – Fenugreek right here
Drumstick leaves (Moringa): Iron. Protein. Calcium. All packed in. Add to dal, combine into upma, or grind into chutney. Grows in your yard — doesn’t have to be imported.
Examine Moringa well being advantages right here
Learn Simple Ayurveda article on Shigru – Moringa right here
Candy pumpkin: Usually known as “fundamental.” Nevertheless it’s simple on the intestine, easy to cook dinner, and soothing when mashed with ghee and cumin. Intestine-healing consolation meals.
Examine Candy Pumpkin right here
Learn Simple Ayurveda Article on Pumpkin right here
Carrots, beets, cabbage: Grate uncooked, toss with lemon and salt — immediate salad. No oil. No fuel invoice. No excuses.
Examine Carrots, Beetroots and Cabbage right here
Learn Simple Ayurveda Article on Carrot right here
Spinach, amaranth: Add to chapati dough, dal, or combine into paratha. They cook dinner quick and repair iron ranges.
Examine well being advantages of Spinach and Amaranth right here
Learn Simple Ayurveda Article on Spinach right here
Learn Simple Ayurveda Article on Amaranth right here
Inexperienced beans, flat beans: – Steam or stir-fry with mustard and chillies. Enhance digestion and maintain your intestines transferring — actually.
Examine Inexperienced Beans right here
Learn Simple Ayurveda Article on Flat Beans right here
How a lot do you really want?
Easy components: 3 meals = 3 veggie servings.
That’s it.
A mixture of cooked and uncooked veggies by way of the day — no fancy recipes wanted:
– Grate carrot into your poha
– Add a sabzi with lunch
– Munch on cucumber earlier than dinner
– Throw palak into dal
– It’s small habits that rely — not a one-time salad.
“I’m not vegetarian — do I nonetheless want all this?”
Completely.
Meat offers protein. Greens convey stability. They cleanse, stabilize, and regulate techniques that meat doesn’t contact.
They don’t compete along with your protein — they full your plate.
Ultimate Phrase: Veggies aren’t facet characters.
They’re not the unhappy, soggy stuff left on the nook of your plate.
They’re your temper lifters, digestion supporters, blood sugar stabilizers, and glowing pores and skin secret — all rolled into one.
In the event you grew up considering they’re solely “good for digestion,” you’ve barely scratched the floor.
So, the subsequent time you stroll previous that veggie cart or see a bowl of bhaji within the mess, simply pause.
Decide one thing. Add one thing. Cook dinner one thing.
As a result of, what you feed your physique at 19 (years of age) decides the way it exhibits up for you at 29, 39 (years of age), and past.
Let greens again in your plate.
Not out of guilt. Not as a result of somebody nagged you.
However as a result of your physique — your intestine, your hormones, your mind — is quietly asking for it.
Associated Studying
Learn extra about
– Shaka Varga – greens and their advantages as described by Acharya Charaka right here (Simple Ayurveda)
– Harita Varga – raw / uncooked greens and their advantages as described by Acharya Charaka right here (Simple Ayurveda)
– Qualities of Greens – described by Acharya Charaka (Simple Ayurveda)
