7 Health Benefits Of Beet Greens You Should Know Of

If you’ve ever been on a mission to eat healthier, there’s a good chance you’ve stocked up on some beets for your salads and smoothies. And while some of us buy only the roots of beets, the rest of us might discard the beet leaves before proceeding to cook with the root. However, if you end up throwing away beet greens, you’re also trashing a ton of vitamins and minerals that offer all the health benefits that we’ve listed below.

1. Prevents Heart Disorders

[pullquote]Beet greens are high in potassium, which helps in reducing water retention. The mineral does this by increasing urine production and reducing sodium levels.1[/pullquote]


100 grams of cooked beet greens pack in 909 mg of potassium, which meets 19.34% of your daily intake.2 Meeting your potassium needs can lower your blood pressure by removing excess sodium from the body. High sodium levels can elevate blood pressure and high blood pressure is a risk factor for heart disease.3 4

In addition to this, studies have found that eating a potassium-rich diet can prevent strokes. In fact, one such study has found that people who ate the most potassium had a 24% lowered risk of stroke than those who had the least.5 6


2. May Help Prevent Osteoporosis

Osteoporosis is characterized by weak, hollow, porous bones linked to lowered levels of calcium.7 Studies have found that diets rich in potassium may prevent osteoporosis by reducing the amount of calcium-loss through urine.8 9 In fact, one such study has found that women who ate the most potassium had the greatest total bone mass.10

3. May Prevent The Formation Of Kidney Stones

Kidney stones form in concentrated urine and is often a result of elevated calcium levels in the urine. Studies have found that potassium lowers calcium levels in urine and prevents the formation of kidney stones. In fact, a 12-year study found that people who consumed the most potassium daily had a 35% lowered risk of kidney stones.11 12 13


4. May Prevent Age-Related Macular Degeneration

100 grams of cooked beet greens pack in 383 mcg of vitamin A (54.7% RDA), 1.81 mg of vitamin E (12.06% RDA), and 24.9 mg of vitamin C (38.3% RDA).14 Studies have found that all these nutrients combined offer protection against advanced age-related macular degeneration in people who were at high risk of the disease. However, it doesn’t offer the same for people with cataract.15

5. Keeps Skin Healthy

The vitamin C and E content in beet greens might make this leafy vegetable a great weapon against skin problems. Studies have found that vitamin C acts as an antioxidant and is critical for collagen synthesis. It also fights free radical damage due to sun exposure, especially in combination with vitamin E. In addition to this, both the vitamins keep skin well hydrated and wrinkle-free.16


6. Promotes Healthy Digestion

Beet greens pack 2.9 grams of dietary fiber per 100 grams of a serving. The fiber in food passes into the intestines and absorbs water, creating bulk that the intestinal muscles can easily push out of the body as waste. Naturally, consuming enough beet greens can help you prevent constipation.17

7. May Fight Iron-Deficiency Anemia

Beet greens offer 1.90 mg of iron per 100 grams of a serving, which makes up for 13.8% of your recommended daily intake. Incorporate these leafy greens into your diet if you’re anemic and you’re likely to experience reduced symptoms.18