In the winter, our bodies seek rich foods that provide both warmth and nourishment. This need necessitates the consumption of warming foods. Any vegetable that takes a long time to mature and has an edible section that grows beneath the ground’s surface is usually warming and a wonderful winter vegetable to eat. When it comes to eating holistically for our health, seasonal foods provide a natural diversity that we should take advantage of. Now that it is winter, let us take a look at 10 of the most nutritious winter vegetables that provide numerous health benefits.
Winter Vegetables in Bangladesh
Carrots
The carrot is a root vegetable that is crunchy, delicious, and packed with nutrients. Beta carotene, fiber, vitamin K1, potassium, and antioxidants are the nutrients that are found in carrots. They are a healthy weight-loss snack that has been linked to decreasing cholesterol and bettering eye health. Their antioxidant carotene has also been associated with a lower incidence of cancer. Carrots might trigger allergy reactions in persons who are allergic to pollen. Carrots cultivated in contaminated soils may also have greater levels of heavy metals, compromising their safety and quality. To reap the benefits of numerous fruits and vegetables, including carrots, it must be consumed in moderation to avoid any negative consequences. Bangladeshis typically enjoy carrots raw, as sautéed or as the popular dessert known as gajor er halwa.
Cabbage
To enhance the diet, start with cruciferous vegetables like cabbage. These are rich in vitamins, fibers and antioxidants. Consumption of cabbage may reduce the risk of certain diseases like heart diseases, high blood pressure, and high cholesterol level, improve digestion and reduce inflammation.
Some people have difficulty digesting cruciferous vegetables and may get stomach issues as a result. Consuming tiny amounts of cabbage and thoroughly boiling it may be beneficial. Try to eat 12 to 34 cup cooked or 12 cup raw cabbage at least 5 days a week to obtain the greatest benefit. Bangladeshis are known for their love of Bengali cabbage curry or cabbage and potato curry.
Cauliflower
Cauliflower is a cruciferous vegetable strong in fiber and B vitamins by nature. Cauliflower is a good source of vitamins and minerals, as it contains a small amount of practically every vitamin and mineral your body requires. Cauliflower is high in antioxidants, which may help to reduce inflammation and protect against diseases including cancer and heart disease. Increased bloating and gas may be caused by high-fiber foods.
Vitamin K helps the blood clot, thus high levels of it can cause issues for people who use blood thinners. Adults are recommended to eat 1.5 to 2.5 cups of dark green vegetables per week. Most Bangladeshis like to eat cauliflower cooked with potatoes and sometimes even roasted cauliflower.
Radish
Radishes, the root of a mustard family member, have a spicy flavor and a crisp, crunchy texture. Radishes contain high levels of folic acid and potassium, as well as vitamin B6, magnesium, riboflavin, and calcium. They fight off cancer, heart diseases, and digestive problems and lower the blood pressure. They can also help to detoxify the blood.
A half cup of radishes each day, added to a salad or eaten as a snack, can provide a 15 percent daily vitamin C assimilation. Bile flow is increased by radish. This impact may raise the chance of acute pain due to a gallstone blocking the bile duct in persons who have gallstones. Stir fried radish is a household favorite in Bangladesh.
Green peas
They belong to the legume family, which includes plants that produce pods containing seeds. Green peas are high in vitamins, minerals, and antioxidants but interestingly, are low in calories. They are also high in protein and fiber. They may help guard against some chronic ailments, such as heart disease and cancer.
Green peas, on the other hand, are said to be toxic and should be avoided because of the anti- nutrients they contain, which can cause bloating. Most people can eat around 1/3 cup to 1/2 cup of green peas at a time. Green peas are often added to mixed vegetable curry, polao or are cooked as dal in Bangladesh.
Bottle gourd
It is a vine crop produced for its fruit, which can be eaten as a vegetable when young. Bottle gourd is a water-rich vegetable that is also high in vitamin C, K, and calcium. It aids in the maintenance of a healthy heart and lowers harmful cholesterol levels. If taken as a juice, one should not have more than three ounces a day. The same is also true for the vegetable eaten in its solid form.
However, bottle gourd juice with a bitter flavor has recently been discovered to produce severe toxic reactions, including stomach pain, vomiting, diarrhea, hematemesis, hematochezia, shock, and death. Bottle gourd cooked with prawns is what Bangladeshis are most fond of.
Spinach
Spinach is a leafy green vegetable related to beets and quinoa that belongs to the amaranth family. Although it has low calories, it is filled with nutrients. Spinach and other dark, leafy greens are good for the skin, hair, and bones as well as helping in diabetes management, cancer prevention and heart diseases prevention.
For those whose kidneys are not properly working, consuming too much of this potassium can be dangerous. An excessive accumulation of gas can be caused by eating too much spinach as well. Therefore, the recommended amount is two cups per day. Stir fried spinach is very popular in Bangladesh.
Broccoli
Broccoli, which is similar to cabbage, Brussels sprouts, kale, and cauliflower, is a green vegetable. Broccoli is a good source of fiber, vitamins, and minerals. It has the potential to improve health in a number of ways, including lowering inflammation, increasing blood sugar control, boosting immunity, and promoting heart health.
Each day, adults only require around 2.5 cups of cooked veggies. Broccoli is generally safe to eat, and any adverse effects are minor. The most prevalent side effect is gas or intestinal irritation, which is produced by the high fiber content of broccoli. Bangladeshis enjoy these as broccoli fry.
Mustard leaves
Mustard greens have a spicy flavor and come from the mustard plant. Vitamin K, vitamin C, and plant chemicals with antioxidant and anticancer properties are particularly abundant. Incorporating mustard greens into the diet may also help the heart, eyes, and immune system.
Mustard greens contain oxalates, which, if ingested in high amounts, can raise the risk of kidney stones in some people. If someone is prone to oxalate-type kidney stones, they should limit the intake of mustard greens. Fried mustard leaves are a palatable dish in this country.
Beetroot
Beetroots are high in fiber, folate, manganese, potassium, iron, and vitamin C, among other minerals. Beets and beet juice can enhance blood flow, reduce blood pressure and improve exercise performance. Adults have to eat over two cups of sliced beets to meet the daily nitrates needs.
Before including beets or beetroot juice in one’s diet, anyone with low blood pressure or who is currently taking blood pressure medication should consult a doctor. Beets are high in oxalates, which can lead to kidney stones in persons who are predisposed to them. Sautéed beetroot is how Bangladeshis like to have it.
Source: United News of Bangladesh