BEET GREENS HEALTH BENEFITS AND MINERALS

Posted in GREEN LEAVES VEGETABLES HEALTH BENEFITS AND MINERALS

 

Health Benefits

Beet tops are one of very versatile and nutritious green leafy vegetables. The greens indeed very low in calories; 100 g hold just 22 calories. Nonetheless, they are one of the healthiest greens recommended in the diet for their low fat, no cholesterol but health benefiting vitamins, minerals and anti-oxidants.

Just as in the case of beetroot, its top greens too are good source of phytochemical compound, glycine betaine (Trimethyglycine). Betaine has the property of lowering homocysteine levels in the blood, especially in persons with inherited homocystine metabolism disease known as homocystinuria. Homocysteine is one of highly toxic metabolite which promotes platelet clot as well as atherosclerotic-plaque formation inside the blood vessels. Excess amount of this compound in the blood can damage blood vessels resulting in the development of coronary heart disease (CHD), stroke, and peripheral vascular diseases.

Beet greens carry more minerals, vitamins, and fiber than beetroot (except for the folate vitamin), yet they are low in calories, fat and sugar.

Beet greens are very fine source of β-carotene, lutein and zea-xanthin. These flavonoids have strong anti-oxidant and anti-cancer activities. Beta-carotene is converted into vitamin-A inside the body.

Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. Thus, it helps prevent retinal detachment and offer protection against "age-related macular degeneration related macular degeneration disease" (ARMD) in the elderly.

The top greens are an excellent sources of vitamin-A; 100 g leaves provide 6326 IU or 211% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Diet rich in this vitamin are known to offer protection against lung and oral cavity cancers.

 They are excellent vegetable sources for vitamin-K; 100 g provides 400 ug of this vitamin that is about 333% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

100 g of fresh leaves contain 30 mg or 50% of daily-recommended levels of vitamin C. Vitamin C is a moderately powerful water-soluble antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

This leafy vegetable is notably good in many B-complex groups of vitamins such as riboflavin, folate, niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that are essential to the body as part of co-enzymes during the metabolism in the body.

Its leaves are also rich source of minerals like magnesium, copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Nutrition value

Serving size :100 g.

PRINCIPLE

NUTRIENT VALUE

% RDA

Energy

22 Kcal

1%

Carbohydrates

4.33 g

3%

Protein

2.20 g

4%

Total Fat

0.13 g

<1%

Cholesterol

0 mg

0%

Dietary Fiber

3.7 g

10%

VITAMINS

Folates

15 µg

4%

Niacin

0.400 mg

2.5%

Pantothenic acid

0.250 mg

5%

Pyridoxine

0.106 mg

8%

Riboflavin

0.220 mg

17%

Thiamin

0.100 mg

8%

Vitamin A

6326 IU

211%

Vitamin C

30 mg

50%

Vitamin K

400 µg

333%

ELECTROLYTES

Sodium

226 mg

15%

Potassium

762 mg

16%

MINERALS

Calcium

117 mg

12%

Copper

0.191 mg

21%

Iron

2.57 mg

32%

Magnesium

70 mg

17.5%

Manganese

0.391 mg

14%

Phosphorus

41 mg

6%

Selenium

0.9 µg

1.5%

Zinc

0.38 mg

2.5%

PHYTO-NUTRIENTS

Carotene-β

3794 µg

--

Crypto-xanthin-β

0 µg

--

Lutein-zeaxanthin

1503 µg

--

.