3 min readNew DelhiDec 6, 2025 08:00 PM IST
Leafy greens are wonderful additions to your diet, and regular consumption can boost your iron intake, protein intake, and immunity. The standard way to handle leafy greens is to wash them before cooking. But a crucial mistake during washing can cause more harm than good. MasterChef Pankaj Bhadouria took to Instagram to share that many people often wash the leaves and then pour the water out, which causes dirt to stick to the leaves instead of running out of the bowl.
Celebrity chef Ananya Banerjee agreed with her, saying, “Yes, the right way to wash leafy greens is to dunk them in a large bowl of water and then lift them out. Never pour out the water with the leaves still inside.”
Explaining why, she added, “Lifting the greens ensures that the dirt and grit settle at the bottom of the bowl, instead of finding their way back onto the leaves. Use a salad spinner for faster drying, or lay the leaves between clean kitchen towels to absorb moisture.”
At last, she recommended checking for remaining grit and then storing the washed, dry greens in an airtight container lined with a paper towel.
Leafy greens also contains nitric oxide which drastically reduces your chances of atherosclerosis. (Source: Freepik)
Why are leafy greens important to our diet?
Garima Goyal, a dietitian and nutritionist, said there are numerous health benefits associated with leafy greens when consumed daily within limits. Here are a few of them:
Daily dose of vitamins: Spinach and kale contain essential B-complex vitamins like folate, as well as vitamins A, C and K. Most diets lack one or more essential vitamins. Consuming a bowl of leafy greens every day would help you meet the daily requirements. Antioxidants in vitamin C promote skin healing and prevent premature ageing. Vitamin A ensures stronger immunity, and its anti-inflammatory action can reduce inflammation and promote eye health.
Bone and muscle health: They are rich sources of calcium that help prevent osteoporosis and can be instrumental in boosting muscle growth through collagen formation.
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Heart: The iron content helps prevent anaemia by maintaining haemoglobin levels. Leafy greens also contain nitric oxide, which drastically reduces your chances of atherosclerosis.
Sugar level control: Greens are packed with fibre and magnesium, both of which are instrumental in reducing the risk of diabetes, promoting better sugar control. The fibre also reduces gastric emptying time and can help prevent overeating.
“While these are some of the positives of eating leafy greens daily, having them in excess can cause adverse effects. Oxalic acid can interfere with the absorption of essential nutrients like zinc and magnesium, and can even trigger kidney stone formation,” she said, adding that certain leafy vegetables can also lead to a minor immune response due to slight histamine content, thus one should be warned.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.