8 Health Benefits Of Bathua Saag

The arrival of the winter chill in North India brings with it a vibrant bunch of seasonal greens, but none are quite as nutritious as bathua saag. The green leafy greens are scientifically known as chenopodium album and often referred to as 'Lamb's Quarters' or 'Pigweed' in the West. Bathua is a nutritional powerhouse that has served as a cornerstone of traditional Indian medicine for centuries. It is widely used in Indian kitchens to prepare dishes like bathua raita and bathua paratha, and it is even used in curries for its distinct flavour. The resurgence of ancient Indian superfoods has put bathua back in the spotlight. Unlike imported "super greens" like kale, bathua is exceptionally acclimated to the changing Indian climate, and through its unique biochemical profile, it can remedy modern stressors. From liver detoxification to bone density support, this winter staple is a must-add to your plate.

8 Health Benefits Of Bathua Saag

1. A Natural Digestive Tonic

 Bathua is celebrated in Indian medical research for its high concentration of dietary fibre. According to studies published in the Indian Journal of Natural Products and Resources, the roughage found in bathua acts as a natural laxative, significantly reducing instances of constipation and bloating. In the traditional Ayurvedic context, it is known as carminative and  digestive, helping to stimulate the digestive fire. Here is how it works:

• It ensures that nutrients are absorbed efficiently while waste is eliminated regularly.
• By promoting peristalsis, bathua ensures the smooth passage of food through the intestinal tract.
• This making it a seasonal essential for those with sluggish digestion.

2. Strong Liver Protection

One of the most compelling reasons to consume bathua is its effect on liver health. Research conducted at various Indian pharmacological institutes suggests that the methanolic extracts of bathua leaves help protect the liver against toxins. Studies have shown a reduction in elevated liver enzymes after regular consumption, making it a functional food for those looking to naturally support their liver's filtration processes. Through the following functions:

• The presence of specific phytochemicals helps in the regeneration of liver cells.
• Shields the organ from oxidative stress induced by modern diets rich in processed fats and sugars.

3. Rich Source Of Plant-Based Protein

For those on a vegetarian or vegan diet, bathua is an unexpected ally. It contains approximately 4.2 percent to 4.5 percent protein per 100 grams, which is notably higher than many other common leafy greens like spinach. It offers a balanced spectrum of essential amino acids, including lysine and leucine, which are crucial for muscle repair and metabolic function. This leafy green can helps by:

• Being a part of your winter meals, to provide a high-quality protein.
• Boosting energy levels and supporting physical strength through the colder months.

4. Blood Purification And Skin Clarity

In Ayurveda, bathua has long been utilised as a blood purifier. Modern science supports this through its high antioxidant content, including flavonoids and phenolics. These compounds help neutralise free radicals in the bloodstream, which often manifests externally as clearer, more radiant skin and a reduction in inflammatory conditions. Here is how it exactly bathua consumption can help with skin health:

• When the internal blood environment is cleansed of these oxidative triggers, it often manifests externally as clearer, more radiant skin.
• Furthermore, its ability to reduce systemic inflammation helps manage chronic skin conditions like acne, eczema, and psoriasis.
• By supporting the body's internal detoxification pathways, Bathua ensures that skin cells remain healthy and resilient against environmental pollutants.

Read More: Fenugreek To Moringa: 5 Leafy Greens You Shouldn't Miss This Winter

5. Management Of Anaemia

With India facing high rates of iron deficiency, bathua serves as a local, affordable solution. It is exceptionally rich in iron, surpassing many of its green counterparts. When paired with vitamin C (found naturally in the leaves as well), the bioavailability of this iron increases, helping to boost haemoglobin levels and combat fatigue associated with anaemia. For pregnant women and growing children, this green provides a vital, bioavailable mineral boost during the winter season.

6. Bone Health And Mineral Density

As age advances, maintaining bone mineral density becomes vital. Bathua is a significant source of calcium (approx. 290 mg per 100 g) and magnesium. These minerals, combined with their rich vitamin K content, provide the necessary building blocks for bone strength, helping to reduce the risk of age-related bone diseases. The presence of vitamin K can : 

• For pregnant women and growing children, provide a vital, bioavailable mineral boost. 
• Help people with weak bones due to lifestyle, nutrient deficiencies and pre-existing genetic bone disorders. 

7. Support For Kidney And Urinary Health

Bathua acts as a mild natural diuretic which means it acts as a booster for filteration system of the body. Traditional Indian physicians have recommended bathua infused drinks to help flush out toxins from the kidneys and treat minor urinary tract infections (UTIs). Its alkaline nature also helps in balancing the pH levels of the body, which is essential for preventing the formation of certain types of kidney stones, like though those with existing oxalate-based stones should consult a doctor first.

8. Anti-Inflammatory And Antimicrobial Properties

Recent studies have highlighted bathua's ability to fight off infections. The presence of saponins and alkaloids gives it natural antimicrobial properties, effective against certain strains of bacteria like E. coli. Furthermore, its anti-inflammatory markers make it a soothing addition to the diet for those suffering from joint pains or internal inflammation during the cold winter months.

Read More: Nutritionist Highlights One Leafy Vegetable For Every Common Health Concern

The Safe Way To Consume Bathua

While bathua is a "supergreen", it does contain oxalic acid. Here are some ways to safely consume it:

• To maximise the benefits while minimising risks, always wash the leaves thoroughly to remove grit.
• Cook them either by steaming or sautéing. Do not overcook the leaves, as their nutritional value decays if their colour changes while cooking.
• This process significantly reduces the oxalate content, making it safer for the kidneys and improving nutrient absorption.

Bathua is a traditional Indian superfood that can nourish the digestive system, boost skin health, and purify blood. The key to consuming it is through proper hygienic inclusion into your daily winter diet.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.