Mullangi Keerai, also known as radish greens, refers to the leafy tops of the radish plant. While the radish root is commonly used in many cuisines, its green leaves are often overlooked. However, Mullangi Keerai is packed with an impressive array of nutrients and medicinal properties, making it a powerful natural remedy and a valuable addition to a healthy diet. In this article, we explore the top health benefits of Mullangi Keerai, how to incorporate it into your meals, and why it deserves a prominent place in your kitchen.
What Is Mullangi Keerai?
Mullangi Keerai is the Tamil name for radish leaves. These dark green, slightly rough leaves grow on top of the radish root. They have a slightly bitter and peppery taste, similar to mustard greens, and are widely used in traditional Indian, particularly South Indian, cooking. In Ayurveda and Siddha medicine, Mullangi Keerai has long been recognized for its detoxifying, anti-inflammatory, and digestive properties.
Nutritional Profile of Mullangi Keerai
Radish greens are a nutrient-dense leafy vegetable. A 100-gram serving of Mullangi Keerai provides:
This rich nutrient profile contributes to a wide range of health benefits, especially for immunity, digestion, bones, skin, and overall wellness.
1. Improves Digestion and Gut Health
Mullangi Keerai is a natural source of dietary fiber, which promotes regular bowel movements and prevents constipation. The leaves contain enzymes and phytonutrients that support healthy digestion and improve nutrient absorption. Regular consumption can also help cleanse the colon and reduce symptoms of bloating and acidity.
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2. Boosts Immunity
Rich in vitamin C and antioxidants, Mullangi Keerai strengthens the immune system. Vitamin C enhances white blood cell production and helps the body fight infections more effectively. The antioxidants neutralize free radicals, reducing oxidative stress and protecting against illnesses.
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Reduces risk of infections
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Supports faster recovery from common colds and flu
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Protects cells from damage
3. Supports Liver Detoxification
One of the most significant traditional uses of Mullangi Keerai is its liver-cleansing property. The leaves are known to stimulate bile production and aid the liver in flushing out toxins. They help in the breakdown and elimination of harmful substances from the body, especially when consumed regularly as part of a balanced diet.
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4. Regulates Blood Sugar Levels
Mullangi Keerai has a low glycemic index and is rich in fiber, which helps in the slow release of glucose into the bloodstream. This can be particularly beneficial for people with type 2 diabetes or insulin resistance. The leaves also contain compounds that may support pancreatic function.
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5. Enhances Bone Health
The high calcium and vitamin K content in radish leaves makes them an excellent natural remedy for maintaining strong bones and teeth. Calcium strengthens the bone matrix, while vitamin K supports calcium absorption and prevents bone degradation.
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6. Improves Skin and Hair Health
Mullangi Keerai is rich in antioxidants, vitamin A, and iron, all of which are essential for maintaining healthy skin and hair. Vitamin A promotes skin cell regeneration, while iron supports oxygen transport to the scalp and skin tissues, improving texture and appearance.
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7. Aids in Weight Management
The low-calorie, high-fiber nature of Mullangi Keerai makes it an excellent addition to weight-loss diets. It provides a feeling of fullness and reduces overeating. Moreover, it improves metabolism and helps in fat breakdown due to its detoxifying effect on the liver.
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8. Reduces Inflammation and Joint Pain
Thanks to its anti-inflammatory compounds, Mullangi Keerai can help reduce swelling and pain in joints. It is especially helpful for people suffering from arthritis or rheumatism. Traditional medicine often recommends Mullangi Keerai as a part of anti-inflammatory diets.
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9. Promotes Healthy Vision
Vitamin A is crucial for eye health, and Mullangi Keerai is a rich source of beta-carotene, which the body converts into vitamin A. Regular intake of these leaves helps prevent night blindness, dry eyes, and other vision-related issues.
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10. Prevents Anemia
Mullangi Keerai is a good source of non-heme iron, especially beneficial for vegetarians and women prone to iron deficiency. When paired with vitamin C-rich foods, the absorption of iron increases significantly.
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Increases hemoglobin levels
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Prevents fatigue and weakness
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Supports healthy red blood cell production
How to Use Mullangi Keerai in Cooking
Mullangi Keerai can be used in various Indian dishes. Here are some popular methods:
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Mullangi Keerai Poriyal (Stir-fried with spices and coconut)
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Mullangi Keerai Kootu (Mixed with lentils and spices)
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Green Smoothies (Combined with spinach, mint, and lemon)
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Soups and Broths
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Theeyal or Sambar with radish greens
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Paratha or Chapati Stuffing
When cooking, it’s advisable to wash the leaves thoroughly to remove any dirt or pesticide residue. Tender young leaves are preferred for better taste and texture.
Tips for Maximum Benefits
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Consume fresh leaves within 1–2 days of harvesting
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Pair with vitamin C-rich foods (like lemon or tomatoes) for better iron absorption
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Avoid overcooking to preserve nutrients
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Drink the leftover cooking water as it contains soluble vitamins
Conclusion
Mullangi Keerai is a nutritional powerhouse that offers a range of health benefits—from improving digestion and boosting immunity to enhancing bone strength and skin health. In a world increasingly dependent on supplements and processed foods, this humble green leaf stands out as a natural, affordable, and sustainable way to stay healthy.
By including Mullangi Keerai in your regular meals, you're not just embracing a traditional food, but you're also investing in long-term wellness. Whether you consume it as a side dish, in soups, or blended into smoothies, these radish greens are a superfood worth rediscovering.
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