Can You Eat Beet Greens?

Beetroot is a rich natural source of iron. And this is why; doctors often recommended patients with anemia to include beet in their regular diet. But, what about beet greens; I mean the leaves on the top of the beetroot? Most people just discard the bunch of leaves on the beetroots without realizing these leaves are also edible and incredibly healthy to eat. Read on to find why you must eat beet greens and get the most of the edible and flavorful part of this vegetable.

What are the health benefits of beet greens?

Boosts immunity

Beet greens contain vitamin C that can help to boost your immunity. Vitamin C also acts as an antioxidant and helps to protect the body’s tissues against free radical damage. It can enhance your immune system functions and thus, support the body’s ability to fight infective pathogens. [1]

Healthy for skin

Beet greens contain a rich amount of vitamin A, which is great for maintaining the health of your skin. It can slow down the signs of aging such as wrinkles and fine lines and improve your skin tone and complexion. Vitamin A in beet greens is also good for eyesight. It can support eye health and improve your vision.

Strengthens bones

Vitamin C in beet greens could make the bones stronger and more resistant to fractures or breakage. It can improve bone mineral density thereby preventing a condition called osteoporosis.

Low fat

Beet greens are low in fats and cholesterol making it a perfect food to add to your diet. You can include beet greens in your diet without worrying about a rise in your cholesterol levels. It can help you maintain a healthy weight, improve HDL cholesterol levels, and prevent the diseases caused by high cholesterol levels. [2]

High fiber content

Beet greens are loaded with dietary fibers. You can toss finely chopped beet greens in soups or use it as a dressing for salads. The dietary fibers in it would enhance your digestive functions and provide relief from bloating, constipation, and indigestion.

The high fiber content would also create a sense of satiety in your stomach and thus, reduce your food intake. This action of beet greens can be beneficial for people trying to control their calorie intake to lose weight.

Controls blood pressure

Beet greens contain a high amount of nitrates that could help to lower your blood pressure. It would regulate blood flow to the vital organs including the heart and brain and reduce the risk of heart attacks. Nitrates can also improve the oxygen levels in your body and thus, enhance your exercise stamina, performance as well as athletic ability. [3]

Conclusion

The green leaves of beetroot have a unique taste that will grow on your taste buds once you start including it in your regular diet. You can simply chop these leaves and cook them with beetroot or other vegetables. You can also include them in soups and salads to make them healthier.

References:

  1. Lorizola IM, Furlan CPB, Portovedo M, et al. Beet Stalks and Leaves (Beta vulgaris L.) Protect Against High-Fat Diet-Induced Oxidative Damage in the Liver in Mice. Nutrients. 2018;10(7):872. Published 2018 Jul 5. doi:10.3390/nu10070872
  2. Gomes, Anna Paula Oliveira, Monallisa Alves Ferreira, Joyce Moreira Camargo, Marillya de Oliveira Araújo, Andrea Sugai Mortoza, João Felipe Mota, Alexandre Siqueira Guedes Coelho, Caroline Dario Capitani, Wendell Karlos Tomazelli Coltro, and Patrícia Borges Botelho. “Organic Beet Leaves and Stalk Juice Attenuates HDL-C Reduction Induced by High-Fat Meal in Dyslipidemic Patients: A Pilot Randomized Controlled Trial.” Nutrition (Burbank, Los Angeles County, Calif.). U.S. National Library of Medicine, September 2019. https://www.ncbi.nlm.nih.gov/pubmed/31029925.
  3. ht Berends JE, van den Berg LMM, Guggeis MA, et al. Consumption of Nitrate-Rich Beetroot Juice with or without Vitamin C Supplementation Increases the Excretion of Urinary Nitrate, Nitrite, and N-nitroso Compounds in Humans. Int J Mol Sci. 2019;20(9):2277. Published 2019 May 8. doi:10.3390/ijms20092277