Health benefits of beetroot leaves or beet greens

Introduction

Beetroots scientifically known as Beta vulgaris is a member of the family Chenopodiaceae. Beetroot due to its rich antioxidant and flavonoid compounds possess many health benefits. Beetroot is used in salads, juices, and soups worldwide. This article is mainly emphasis on the health benefits of beetroot leaves. They are a good source of many vitamins and minerals and provide good substituents of any type of green leafy vegetables.

The leaves of beetroot possess diuretic, purgative, and anti-inflammatory activity and useful in alleviating paralysis, spleen, and liver diseases (1).

Important facts: They were originally grown for the consumption of their leaf (2).

Nutritional value of beetroot leaves

Nutrient content found in beet greens is almost similar to other leafy vegetables such as spinach, lettuce, and arugula (3). Leaves of beetroots contain a high amount of proteins, fat, fiber, iron, and calcium.

The antioxidant capacity of beet greens was very high, placing them among the vegetables with the highest antioxidant capacity.

In short beet greens constitute a resource of high nutritional value comparable to commonly consumed leafy vegetables. 

Health benefits of Beet green or beetroot leaves

1. Prevents obesity

Leaves of beetroots are a good source of soluble and insoluble fiber. Which controls body weight with a significant reduction of fat. Moreover, it reduced lipid peroxidation, improved antioxidant status, and decreased oxidative damage to DNA in the blood and tissues (4).

2. Antidepressants

Anxiety and depression mainly result from stress-related disorders. Antioxidants like betalains and betaine, Vitamin C, and flavonoids of beetroot leaves act as anxiolytic and antidepressant (5).

3. Treats anemia

The leaves are rich in iron and possess hematopoietic effects and treatment of anemia. Not only this the leaves also contain flavonoid and phenolic compounds. These compounds further increase the serum iron level, mild increase in hemoglobin and ferritin (6).

4. Beetroot leaf is an excellent source of omega-3

Research studies show that beetroot leaves are rich in Omega 3. This compound is important for nerve and retina development (7). These fatty acids are also known for the prevention of arthritis, coronary diseases, colon, prostate, and brain cancer, and other diseases common in western societies 

Side effects of beet green or beetroot leaves

1. High oxalate

Leaves of beetroot contain a high amount of oxalate. Although the oxalate accumulation in the leaves of beetroot leaf is lower than the spinach. But it will be still recommended not to take excess for the people who have the tendency to develop kidney stones (3).

How to cook Beet green or beetroot leaves

  1. Boil the leaf for 2 to 3 mins with a little pinch of salt.
  2. After the leaves getting tender chill them under running tap water or ice-cold water to preserve the green color.
  3. Take another pan, add olive oil, and heat it.
  4. Now add chillis, chopped garlic, and ginger and fry it until it blends totally with each other and starts giving a good aroma.
  5. Add the pre-boiled leaves and stir for 1 min.

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