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| - Last Updated on December 28, 2024 by Neelam Singh
Quick Take
A social media post claims that consuming green leafy vegetables, such as sarso (mustard greens), methi (fenugreek), and palak (spinach), can be harmful to your health. We fact checked and found the claim to be False.
The Claim
A video shared by the account haryanalive_official features a man wearing a saffron cloth claiming that consuming green leafy vegetables like sarso (mustard greens), methi (fenugreek), and palak (spinach) can be harmful to health. He suggests that these vegetables may lead to melting of bone, memory loss, and skin issues.
Fact Check
Do green leafy vegetables harm your bones?
No, they do not. In fact, green leafy vegetables are a powerhouse of nutrients that support bone health.
These vegetables are packed with vitamins and minerals like vitamin K, calcium, magnesium, and folate, all of which are essential for maintaining strong and healthy bones. Vitamin K, for example, plays a crucial role in calcium absorption and bone mineralisation, helping prevent fractures. Calcium, a well-known bone-strengthening mineral, is also found in significant amounts in these vegetables.
The idea that these greens ‘melt’ bones stems from a misunderstanding of oxalates, naturally occurring compounds found in foods like spinach and methi. Oxalates can bind with calcium and reduce its absorption in the body. However, this effect is very minimal unless consumed in extremely large amounts over long periods of time, which is highly unlikely for the average person.
In short, eating a variety of leafy greens as part of a balanced diet is good for your bones, not harmful.
What experts says?
Manasi Banduni, Senior nutritionist, Clinic Living Plus, Bangalore said, “Green leafy vegetables do not harm your bones. In fact, they are beneficial for bone health, as they are rich in calcium, vitamin K, and other essential nutrients. While some greens like spinach contain oxalates, which can bind to calcium and slightly reduce its absorption, this effect is minimal and unlikely to cause harm, particularly if you maintain a balanced diet with other calcium-rich foods. The claim that bones can ‘melt’ as suggested in the video is a significant exaggeration. It’s important for people to be cautious about such misleading claims. Overall, green leafy vegetables are an important part of a healthy diet and can contribute to strong and healthy bones.”
Dr. Mohit Sandhu, BAMS, CAD, CAC, and PGDAKS, Founder of the Association for Ayurvedic Palpative Pain Medicine, Gurgaon, said “According to Ayurveda, eating sarson (mustard greens), methi (fenugreek leaves), and palak (spinach) does not ‘melt bones.’ These leafy greens are nutritious when consumed in moderation.
- Sarson: Ushna (hot), Tikta (bitter), Katu (pungent).
- Methi: Ushna (hot), Katu (pungent), Madhura (sweet after digestion).
- Palak: Tikta (bitter), Amla (sour), Laghu (light).
While palak contains oxalates that may reduce calcium absorption if overconsumed, all three greens support digestion and metabolism.
Moderation and proper cooking methods (like with ghee and spices) enhance their benefits. Overconsumption can create Ama (toxins), indirectly affecting bone health.”
Do green leafy vegetables cause memory loss?
No, they don’t cause memory loss. In fact, they may actually help improve brain function.
Green leafy vegetables like spinach and mustard greens are loaded with antioxidants, vitamins (especially folate and vitamin K), and minerals that support brain health. Folate, for instance, is essential for proper brain function and has been shown to improve cognitive performance. Vitamin K has also been linked to better memory and cognitive function.
Several studies suggest that a diet rich in these nutrients can help protect against cognitive decline and age-related memory loss. Antioxidants in these vegetables help fight oxidative stress, which is known to damage brain cells and contribute to conditions like dementia.
Dietician Kamana Chauhan says, “It’s well known that vegetables are beneficial for overall health. Research shows that foods high in vitamin K, such as spinach, kale, methi, sarso, asparagus, and Brussels sprouts, can help slow cognitive decline with age. What’s good for the heart is also good for the brain. A nutrient-rich diet, along with regular exercise and avoiding smoking, can lower the risk of dementia. So, be sure to fill your dinner plate with plenty of greens!”
Are there any risks of eating too much green Leafy vegetables?
Moderation is key, but the risks are minimal. While overconsumption of anything may have negative effects, eating green leafy vegetables in reasonable quantities is generally safe and beneficial.
The concern with these vegetables often comes from their high oxalate content, which can potentially contribute to kidney stones in susceptible individuals. However, this risk is typically only a concern for people who are prone to forming kidney stones, and it can be managed by balancing oxalate-rich foods with other foods and staying well-hydrated. The benefits of consuming these vegetables far outweigh the minimal risks for most people.
Dr. Sharad Malhotra, Senior Gastroenterologist at Akash Healthcare, explains, “Spinach, methi and sarson are a great source of iron and vitamins. However, it’s important to consume all foods in moderation as part of a balanced diet. If there are any specific health concerns, then spinach may need to be avoided.”
Can green leafy vegetables be part of a healthy diet for everyone?
Absolutely. Green leafy vegetables are an excellent addition to anyone’s diet. Whether you are young, old, or somewhere in between, incorporating these vegetables can offer numerous health benefits. They are low in calories, high in fibre, and contain a wide range of essential nutrients. For people who are ageing, these vegetables help protect against cognitive decline, and for those with growing children or active lifestyles, they provide energy and nutrients for optimal health.
Even pregnant women benefit from the folate content, which is important for fetal development. Plus, the fibre in these vegetables aids digestion and supports a healthy gut.
What should you keep in mind when consuming green leafy vegetables?
Balance is important, but greens are a vital part of a healthy diet. While it’s good to be aware of things like oxalates, they should not scare you away from eating these nutritious vegetables. The key is variety—mixing them with other fruits, vegetables, and protein sources to ensure that you get all the nutrients your body needs. Cooking methods like steaming or sautéing can also help reduce oxalate levels, making the nutrients more accessible to your body.
Conclusion
In conclusion, the claim that green leafy vegetables like sarso, methi, and palak melt bones or cause memory loss is not supported by science. On the contrary, these vegetables are nutrient-dense foods that promote bone health, support brain function, and provide a wide range of other health benefits. So, enjoy your greens without fear! They’re not only delicious, but they’re also an important part of a balanced and healthy diet.
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