Vegetables

The little green torpedoes. Traditionally used in Ayurveda for blood-sugar support — now backed by modern research on its glycemic effects. Kundru ...

Punjab's favourite little mystery. Over 94% water, barely any calories, and gentle enough for recovery or convalescence diets. Tinda is a small, ro...

The salad-aisle showstopper. Vitamin K powerhouse, plus magnesium and plant pigments (betalains) that are anti-inflammatory. Rainbow chard is the v...

The snap heard round the kitchen. High in fibre, folate, and silicon — and a good source of plant-based protein for a green vegetable. A good Frenc...

The cabbage that dresses for dinner. Ten times more anthocyanins than green cabbage — the same antioxidants found in blueberries. Red cabbage is wh...

The humble workhorse. Exceptionally rich in vitamin C, vitamin K, and glucosinolates — plus it's one of the cheapest superfoods on earth. Cabbage i...

The floret that actually delivers. Rich in sulforaphane — one of the most studied anti-cancer compounds in food science. Broccoli has a lot to say ...

The baker's lemon. More zest per lemon — where most of the antioxidants (and flavour) actually live. Imported lemons are bigger, thicker-skinned, a...

The world's most essential squeeze. One lemon delivers ~30% of your daily vitamin C, plus flavonoids that support immunity and iron absorption. A g...

Mint, but the intense director's cut. Higher concentration of menthol and essential oils than soil-grown mint — the aroma is its nutrient content s...

The herb that means business. Traditionally used for memory, digestion, and sore throats — and now backed by actual research on all three. Sage is ...

The salad leaf that actually tastes like something. Packed with nitrates for circulation, plus vitamin K and calcium for bones. Rocket (arugula's o...

The herb hiding on the plate. Gram for gram, parsley has more vitamin C than citrus — and three times more vitamin K than kale. Parsley has spent d...

The underrated workhorse. A natural source of apigenin, luteolin, and phthalides — compounds studied for blood pressure support. Celery is the quie...

Kale with extra personality. The curly leaves hold onto dressing and olive oil exceptionally well — boosting absorption of fat-soluble vitamins A, ...

The superfood that earned the title. More vitamin K than any other commonly eaten vegetable, plus iron, calcium, and more vitamin C than an orange....

Spinach for people who don't think they like spinach. Loaded with iron, folate, and nitrates — the younger leaves contain more nutrients per gram t...

The East Asian green every kitchen needs. High in vitamins A, C, and K, plus calcium — a rare non-dairy plant that actually delivers absorbable cal...

The lettuce that dresses up. More antioxidants than green lettuces, thanks to the anthocyanins responsible for that deep burgundy hue. Lollo Rosso ...

The leaf with attitude. Rich in glucosinolates, calcium, and vitamin K — the peppery bite is literally its antioxidant content talking. Arugula isn...

The herb pizza was invented for. Contains eugenol — an essential oil with studied anti-inflammatory and antibacterial properties. There is no pesto...

The Caesar's chosen leaf. Surprisingly rich in vitamin A, vitamin K, and folate — considerably more nutritious than iceberg. Romaine is what happen...

The lettuce that put lettuce on the map. Incredibly low-calorie, high in water, and gentle on digestion — the unfussy lettuce that actually gets ea...

Green zucchini's sunnier sibling. Slightly more vitamin C than green zucchini, plus extra carotenoids from the yellow pigment. Yellow zucchini is w...

The continental staple that took its sweet time arriving. 95% water, rich in manganese, and home to a remarkable amount of gut-friendly fibre for s...

Tiny corn, enormous potential. Low-calorie, fibre-rich, and one of the only whole vegetables that's naturally gluten-free and grain-like. Baby corn...

Candy, but make it a vegetable. High in lutein and zeaxanthin — eye-supporting antioxidants that concentrate in the yellow kernels. Sweet corn has ...

Kitchen magic in leaf form. A traditional source of iron, calcium, and mahanimbine — a compound studied for cholesterol support. Curry leaves are o...

The herb that cools from the inside out. Contains menthol — a natural digestive aid, and surprisingly potent against tension headaches. Mint is the...

The herb that splits the internet. Rich in vitamin K, antioxidants, and compounds that support heavy metal detoxification. You either love it, or y...

Scallions with a day job. More vitamin K per gram than kale — and full of the sulphur compounds that support detoxification. Spring onions are the ...

The wellness root everyone's suddenly discovering. Contains curcumin — the compound that turned turmeric into the most researched spice in the worl...

Nature's original medicine. Contains allicin — the compound that's been studied for everything from immunity to cardiovascular health. Garlic has b...

The rhizome running your kitchen. Gingerol — the active compound — is a heavy-hitter for inflammation, digestion, and nausea. Real ginger should sm...

Sun-ripened heat. Even more capsaicin than green chillies, plus a surprising dose of vitamin A from the red pigment. Red chillies are green chillie...

Bring your own cold water. Rich in capsaicin — a compound that boosts metabolism, circulation, and (arguably) the will to live. A good green chilli...