Five vegetables You Should Eat for Better Health

Nutritionists also say that including these greens daily in your diet helps fulfil the body’s nutritional needs. But greens should be washed thoroughly and cooked properly. Overcooking can destroy their nutrients, so it’s best to cook them lightly by gentle steaming or minimal cooking.

Leafy greens hold a special place in Bengali cuisine. Below are five greens which, if kept in your daily menu, can enrich both health and flavour.

Five Leafy Greens to Make Part of Your Daily Meals

1. Spinach (Palongshak)
   Spinach is one of the most popular greens. It’s an excellent source of iron, vitamin A, C, and K. It helps prevent anaemia and greatly supports bone health. Nutritionists say spinach improves digestion and is rich in antioxidants, which may lower cancer risk. Bengali cooks use spinach in curries, sautéed dishes, or soups. Mixing it with potato or paneer doubles the taste.

2. Malabar Spinach (Poi Shak / Basella / Kolmishak type)
   This leafy green is rich in vitamins A, C, iron, calcium, and folate. It fosters healthy digestion, may reduce cholesterol, supports heart health, and helps prevent anaemia. For example, Malabar spinach contains about 102 mg vitamin C per 100 g, along with other nutrients. 

3. Amaranth Leaves (Notosh Shak / Chaulai / similar)
   Amaranth leaves are richly endowed with vitamin A, vitamin C, vitamin K, calcium, iron, potassium and fiber. They provide antioxidants that guard against free radical damage, support bone strength, help digestion, and boost immunity. 

4. Fenugreek Leaves (Methi Shak)
   Though fenugreek is used less frequently as a standalone green, its nutritional benefits are striking. It helps regulate blood sugar, reduce cholesterol, and has mild bitterness that many enjoy. Nutritionists note that fenugreek is especially beneficial for pregnant women and can help increase milk supply.

5. Amaranth/Noto‑type Spinach / Other Local Green (‘Noteshak’)
   This kind of green is also rich in vitamin C, iron, and calcium. It helps regulate blood pressure and plays a role in cardiovascular health. With regular consumption, it supports healthy skin and hair.