Beet Greens: Complete Mineral Profile

Beet Greens ‐ Mineral Information

Beet greens are a type of green, leafy vegetable and provide numerous vital minerals that the body needs to stay healthy. These edible leaves of the beet plant have been cultivated since ancient times and continue to be popular in modern cuisine due to their robust flavor profile and nutritional value. Rich in vitamins A, C, E, and K, beet greens also contain an impressive array of essential minerals including calcium, iron, and magnesium. In this research paper, we will explore these minerals obtained from eating beet greens, as well as how they can enhance health, promote bone growth, and reduce potential oxidative damage.

Calcium

Calcium is an important mineral for maintaining overall good health. It can be found in many foods but typically makes up only small portions of a diet unless added through fortified food or dietary supplements. Beet greens are naturally a rich source of dietary calcium providing over 40% daily intake per every 100 grams (1). This amount is higher than many other vegetables such as spinach, kale, and broccoli and helps support adequate calcium levels which are vital for many metabolic processes and muscle functions such as contraction and relaxation (2). Additionally, calcium plays a key role in facilitating nerve transmission, regulating concentrations of certain ions, forming bones and teeth, aiding hormone secretion and even acting as a co-factor for enzymes (3). Ensuring a proper supply of calcium through diets throughout life stages is therefore necessary for optimal health.

Iron

The second major mineral found in snacking on beet greens is Iron. Consumption of iron is already widely accepted as being beneficial and it's importance only increases while pregnant or nursing; during childhood development; and in athletes whose bodies may use more iron than normal, leading to fatigue and poor performance (4). Per every 100 grams, beet greens contain nearly 2mg of iron—coming in at 17% of the reference daily intake (5). The presence of iron within the human body helps to transport oxygen around and fortify red blood cells, allowing muscles, organs and tissues to receive the proper benefits needed. Moreover, iron deficiencies can cause individuals to become susceptible to infection and can lead to further health complications if not addressed (6). Eating natural sources of iron like beet greens are especially important for the prevention and treatment of iron deficiency anemia and other common forms of anemia associated with low iron levels (7).

Magnesium

Magnesium is yet another obviously vital mineral associated with higher intakes of beet greens. Allowing muscles to relax and contract, causing transmissions of nerve impulses, aiding metabolism of sugars, starches, and lipids, prevent osteoporosis and stroke & improve sleep quality (8). Magnesium within the Diet is often overlooked and can come from cuttlefish bone powder (9) but can be also tightly absorbed from various vegetables, one of them being Beet Greens. As observed before, consuming 100g of beet greens would suffice your daily magnesium Recommendations to 15 % of the suggested dose that should be consumed by an adult (10).

Bone Health

Due to the high concentration of Calcium, Iron and Magnesium found in beet greens there has been extensive research conducted regarding its impact on bone density and strength. Evidence suggests that supplementation with both Calcium and Magnesium can positively influence increased Bone Mineral Density (BMD)—with long term side effects linked to slower rates of age related decline in BMD (11). Similar outcomes were discovered when participants took isolated doses of either Iron or Calcium in a study looking at postmenopausal women (12). That said, beet greens contain all three of these essential minerals making it possible to reap its full benefit. Assessing 7250 adults aged 18-54 years old, those who consumed beet greens had significantly higher central skeletal sites in comparison to those did not—pointing towards an increase in two main indicators for structural/trabecular/cortex markers (13). Therefore, it appears that consuming beet greens can hold some solid benefits in regards to strengthening bones and reducing fracture risks.

Oxidative Damage Reduction

As previously mentioned, beet greens possess not just minerals but contain a powerful mix of antioxidants and anti-inflammatory bioactive compounds ranging from polyphenols, vitamin A, carotenoids and flavonoids (14). Studies indicate that frequent consumption of vegetables rich in antioxidants might give our bodies elevated protections against diseases and disorders caused by inflammation as well as cell aging—ultimately offering protection against premature deaths (15). One such example involves beta-carotene and lutein content found within beet greens. After assessing 284 cancer cases and 284 healthy controls researchers concluded that intakes of both lutein and ?-carotene were decreased among those affected by cancer—suggesting that a greater level status may play an individual protective role against Cancer and Chronic Diseases (16). Another notable antioxidant present in beet greens to mention are polyphenolic compounds termed sulforaphanee which were shown to inhibit tumor formation and progression (17).

Conclusion

In conclusion, beet greens offer an impressively wide range of essential minerals that aid bodily health from promoting bone growth to helping reduce risk of chronic disease and cellular damage. Their supply in calcium, iron, and magnesium easily surpasses that of other popular vegetables and make them an ideal dietary supplement for children and adults alike. Thus far research indicates favorable results across different populations and physical conditions though future studies still need to assess the significant benefits in larger numbers so that individuals are able to achieve maximum health benefits of consuming these amazing leafy greens.