Is blood sugar control easier with this green leafy vegetable? Know all about bathua

Protein: High protein content and a balanced spectrum of amino acids is a feature of bathua; leucine, lysine, and isoleucine are the predominant amino acids present in the leaves. The average protein content of raw bathua is 4.2 g/100 g. This is higher than most vegetables, for example, spinach has 2.8 g and kale has 2.6 g per 100 g.

Vitamins: The average vitamin content present/100 g of the raw plant is the following: retinoic acid—11,600 IU, ascorbic acid (vitamin C)—80 mg, niacin—1.2 mg, and trace amounts of thiamin, riboflavin, pantothenic acid, pyridoxal, and folate (30 µg/100 g) . All of these have important roles. For example, vitamin C and other antioxidants help strengthen the immune system, vitamin K plays an important role in bone health.

Minerals: Bathua is rich in calcium, iron, magnesium and potassium, although the calcium absorption is limited as compared to that from dairy products. Magnesium is helpful for bones, nerves and heart rhythm. Potassium is important for muscle and nerve and also plays a role in regulation of blood pressure. The average content of minerals/100 gm raw bathua is as follows: calcium — 309 mg, magnesium — 34 mg, potassium — 452 mg, iron — 1.2 mg, phosphorus — 72 mg, sodium — 43 mg.

Fibre: Bathua saag is high in dietary fibre, which helps in maintaining healthy digestion and preventing constipation. Fibre adds bulk to stool and acts as a prebiotic, feeding healthy gut bacteria and improving overall digestive health. Due to its high fibre content and low-calorie content, bathua saag is an excellent food choice for weight management. The fiber helps in making you feel fuller for longer, reducing overall calorie intake. The total carbohydrate content in the raw and cooked is be 7.3 g and 5 g/100 g respectively

Leafy greens undergo changes during the cooking process, which affect their nutritional and functional properties. Bathua leaves are generally stewed or stir-fried before consumption. β-carotene, an important phytoconstituent, with potent antioxidant and cardioprotective actions, has been reported to decrease by 5% to 78% during cooking by different methods. Stir frying may cause less depletion of nutrients than pressure cooking, while at the same time decreasing harmful oxalates, substances which prevent nutrient absorption. Bathua leaves are often mixed with other leaves, such as mustard and spinach, to enhance their nutritive value.

Can bathua have adverse effects?

Those on blood thinners should avoid green vegetables like bathua and spinach, which have a high vitamin K content and may reduce the effect of the medication. Those with advanced kidney disease can get an overload of potassium from green leafy vegetables, and are advised to check with their doctor. Too much bathua can lead to indigestion and bloating due to its high fibre content.