What’s new and beneficial about beet greens?

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests oradvertising. Our mission is to help you eat and cook the healthiest way for optimal health.
What’s new and beneficial about beet greens?

A recent study from Chile has shown beet greens to be one of the top 10 food contributors to iron intake in that country. Even though legumes were the most important food group contributor to iron (with pinto beans ranking as the number one food source), beet greens were nevertheless a standout source, especially within the vegetable group. (Our WHFoods rating system ranks beet greens as a very good source of iron, providing 15% of the daily recommended amount in a 1-cup serving.)
Dark green leafy vegetables (DGLV) are often lumped together as a group and treated interchangeably. However, up-to-date nutrient information reveals important differences between members of this incredibly nutrient-rich food group. For example, when beet greens are compared with two other common DGLVs—turnip greens and mustard greens—only beet greens provide excellent amounts of both calcium and magnesium, While all three of these DGLVs provide excellent amounts of calcium, only beet greens also provide an excellent amount of magnesium at 98 milligrams per serving, or nearly 25% of the recommended daily amount. This unique aspect of beet greens gives them a calcium:magnesium ratio of 1.6:1, in comparison to the ratio in turnip greens of 6.2:1, or the ratio in mustard greens of 9.2:1.
Both beet greens and beet roots can provide you with outstanding nourishment. The roots are especially concentrated in folate, providing 5-6 times the amount of this vitamin as the leaves. However, from an overall nutritional perspective, beet greens achieve 11 rankings of excellent, 6 rankings of very good, and 3 rankings of good in our WHFoods rating system, for a total of 20 rankings. (By comparison, beet roots achieve a total of 10 rankings.) This outcome places beet greens in our Top 10 foods in terms of total rankings.
A recent study has shown beet greens to be a major contributor in many diets to total intake of the carotenoids lutein and beta-carotene. While not as concentrated in lutein as collard greens or spinach, beet greens have nevertheless been shown to be an outstanding source of this key carotenoid. (Lutein is known to play an especially important role in eye health, including the health of the retina.)

Printer friendly version
Send this page to a friend…

Find Out What Foods You Should Eat This Week
Also find out about the recipe, nutrient and hot topic of the week on our home page.

Everything you want to know about healthy eating and cooking from our new book.Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more

Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We’re Number 1in the World!
35 million visitors per year.The World’s Healthiest Foods website is a leading source of information and expert on the Healthiest Way of Eating and Cooking. It’s one of the most visited website on the internet when it comes to “Healthiest Foods” and “Healthiest Recipes” and comes up #1 on a Google search for these phrases.

Over 100 Quick &Easy Recipes
Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World’s HealthiestFoods is expanded
What’s in our new book:
180 more pages
Smart Menu
Nutrient-Rich Cooking
300 New Recipes
New Nutrient Articles and Profiles
New Photos and Design