Food myths and facts (Part 2)

Last week, we spoke about the myths and facts surrounding string beans and green bananas. Today, we will talk about beet and callaloo.

Beet and iron

Myth

I recently overheard a health-care practitioner advising someone about the high iron content in beet. It is a myth that beet is a significant source of iron. This is not so as approximately two ounces of beet has 0.4mg of iron. Beet or beet root is part of our Jamaican cuisine. It is popularly made into a drink, either by itself or combined with carrot juice. Many people also boil this vegetable and serve it as a side dish. It is believed that the red colour signifies its potential for 'blood building'.

Fact

Approximately two ounces of beet has 30 calories and the carbohydrate in beet is mainly sugar. Beet is a significant source of sodium, beta-carotene and folate. The high folate content of beet plays a role in the health of red blood cells.

Folate or folic acid is also known as vitamin B9 or folacin.

Folate is necessary for the production and maintenance of new cells. Folate deficiency, therefore, limits cell division. Erythropoiesis, the production of red blood cells, is hindered in folate deficiency and leads to megaloblastic anaemia, which is characterised by large, immature red blood cells.

Some of these large cells, although immature, are released early from the bone marrow in an attempt to compensate for the anaemia. Both adults and children need folate to make normal red and white blood cells and prevent anaemia.

Take-home message

A person suffering from blood loss and iron deficiency anaemia would need, in addition to other ways in managing the anaemia, to consume foods rich in iron. Foods such as red meats, red beans and some leafy greens are recommended. Foods rich in folate are beneficial for the synthesis of red blood cells. Eating from a wide group of foods is always synergistically positive to good health.

Callaloo and high blood pressure

Myth

I have been told by many people, including patients, that they have eliminated callaloo from their diets because it will raise their blood pressure. High blood pressure responds positively to foods high in potassium and magnesium. Fruits and vegetables are excellent sources of these nutrients. Callaloo is an economical and popular vegetable in Jamaican cuisine.

Fact

About 100g of cooked callaloo has 2.3mg of iron, which is good when compared to the same weight, in raw beef which has less iron. It is only a third of the amount of iron, weight for weight in beef liver. Callaloo is traditionally cooked with salt fish and salted margarine and sometimes powdered seasoning. These sources of sodium can increase blood pressure. There is no evidence that vegetables rich in iron will raise blood pressure.

Take-home message

Read labels when adding canned fish and beans to callaloo. They can be high in sodium. Cook with fresh herbs and do not use salted meat.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.