15. Beet Greens: A Flavorful, Iron-Rich Leafy Green
Beet greens, the leafy tops of the beet plant, are a flavorful and iron-rich leafy green that is often overlooked. One cup of cooked beet greens contains around 2.7 mg of iron, making them an excellent addition to a balanced diet, especially for those following a plant-based lifestyle.
In addition to their iron content, beet greens are packed with essential nutrients such as vitamins A, C, and K. Vitamin A supports healthy vision and immune function, while vitamin C aids in iron absorption and boosts the immune system. Vitamin K is necessary for blood clotting and maintaining bone health.
Beet greens also offer a good amount of dietary fiber, which promotes healthy digestion and helps stabilize blood sugar levels. Furthermore, these leafy greens provide essential minerals, including potassium, magnesium, and calcium, which support muscle function, bone health, and a regular heartbeat.
One of the fascinating aspects of beet greens is their betalain content. Betalains are pigments that give beets their deep red color, and they’re powerful antioxidants. They’ve been studied for their potential health benefits, including anti-inflammatory and detoxifying effects.
In terms of flavor, beet greens have a slightly sweet, earthy taste. You can use them similarly to other leafy greens, such as spinach or Swiss chard. They’re delicious sautéed with some garlic and olive oil, tossed into salads or smoothies, or used as a nutritious pizza topping. (15)
