CHENOPODIACEAE (the goosefoot family)
The goosefoot family comprises numerous genera of herbs, shrubs and vegetables, of which some are medicinal. The main vegetables in this family are: beetroot, sugarbeet, Swiss chard and spinach. These vegetables supply an abundance of vitamins and minerals, but they also contain oxalic acid, and much of the calcium is bound in the form of calcium oxalate, which is associated with the formation of kidney stones. It has, however, been found that a vegetarian diet enables the body to cope with this situation,27 and it is not necessary for the vegetarian to eliminate these vegetables from the diet. Should there, however, be a record of kidney stones, then it would be wise to limit the use of vegetables belonging to this family.
Beetroot and Swiss chard (Beta vulgaris)
Beetroot is native to Europe, Africa and Asia and was used as a vegetable from as early as 300 BC. The crimson root of the beetroot owes its colour to the presence of a glucoside called betanin, which belongs to a group of chemicals known as betacyanins. Because of its red colour, many people are mistakenly under the impression that beetroot is a cure for iron deficiency, but beetroot contains only an average amount of iron. Beetroot contains large amounts of sugar, and some varieties are cultivated solely for sugar production. The high sugar content ( up to 8%) accounts for the high energy content of beetroot, but beetroot is also a rich source of the minerals magnesium and manganese, and it also contains a fair amount of vitamin
C. Beetroot can be grated and eaten raw in a salad or it can be cooked and served with a little lemon juice rather than vinegar. In Russia, beetroot forms the basis of the popular soup called borsch.
Another variety of Beta vulgaris produces Swiss chard, which is cultivated for its leaves and is easy to digest. Swiss chard is very nutritious and supplies good quantities of potassium, calcium, phosphorous and iron. It is one of the richest sources of magnesium. Moreover, this vegetable is very rich in vitamin A, supplying in excess of 3 000 IU per 100g.
Spinach (Spinacia oleracea)
Spinach is native to Asia and was introduced into Europe in the late Middle Ages. Like Swiss chard, it is rich in magnesium, calcium, potassium, phosphorous, iron, copper and manganese. The vitamin A-content is exceptionally high (8 190 IU). Spinach is also a good source of vitamins B6 and C. Spinach can be eaten cooked, and creamed with a little nut sauce it is particularly delicious. Raw spinach can be eaten in salads without fear of oxalic acid build-up,
as the blend of nutrients in spinach will prevent oxalic acid accumulation, particularly in the vegetarian. People already suffering from gall and kidney stones, should, however, avoid all foods rich in oxalic acid.