Health Benefits of Beets

Beets. Either you love them or hate them, right? Sure, beets can be an acquired taste but they are well worth the effort for all of the health benefits they deliver! They are sweet and earthy and can be served in so many ways!

Health Benefits Of Beets

Beets :

  • are rich in anti-inflammatory antioxidants.

  • provide both soluble and insoluble fiber and promote digestive health and bowel regularity.

  • are a great source of dietary nitrates which, once converted by the body to nitric oxide, has been shown to  improve blood flow, lower blood pressure and improve athletic performance and tolerance to exercise.

  • are delicious and easy to prepare!

What you get from 1 cup (136 grams or 4.8 oz) of raw beets:

Nutrient

Amount
provided

% Daily
value based on 2000 calories/day

Calories

58

3%

Protein

2.19g

4%

Carbohydrates

13g

4%

Fiber

3.8g

15%

Copper

0.102mg

5%

Iron

1.088 mg

6%

Magnesium

31.3 mg

8%

Potassium

442 mg

8%

Vitamin C

6.664 mg

11%

Folate

148.2 mcg

37%

Choline

17.7 mg

4%

 
 
How to Select and Store Beets

  • Choose small or medium-sized beets whose roots are firm, smooth-skinned and deep in color.

  • Avoid beets that have spots, bruises or soft, wet areas, all of which indicate spoilage.

  • Cut the majority of the greens and their stems from the beet roots, so they do not pull away moisture away from the root.

  • The beet greens are delicious in their own right! Store the unwashed greens in a separate plastic bag for about four days. Wash thoroughly prior to use.

  • Store unwashed beets in a plastic bag in the refrigerator for up to 3 weeks. Wash thoroughly prior to use.

  • Raw beets do not freeze well since they tend to become soft upon thawing. Freezing cooked beets is fine; they’ll retain their flavor and texture.

Tips For Handling Beets

Beet juice can stain your skin so wearing gloves is a good idea but a little lemon juice can help to remove any lingering purple spots! I handle beets pretty often and have never had a spot that would not come off.

Cooking Beets

Health Benefits of Beets

Roasted beets are delicious and can be used in a number of ways. Cooking does diminish some of the phytonutrients in the beets, so enjoy them either lightly steamed or raw for the most nutritious option.

 

Some Suggestions For How To Enjoy Beets:

Orange, Roasted Beet and Walnut Salad    Beet Burgers  Beet Fennel Asparagus Salad

  •  Roast Beets and serve in salads.

  • Grate raw beets into salads or use them for a colorful slaw.

  • Add pickled beets to salads and sandwiches

  • Marinate steamed beets in fresh lemon juice, extra virgin olive oil, and fresh herbs

  • Add them to other recipes like risotto, quesadillas, and veggie burgers.

  • Mix raw beets with other fruits and vegetables to make a tasty juice. My husband– who is not a huge fan of most vegetables, really likes a juice made from beets, carrots, pear, orange, and ginger  🙂

 
FYI:

Beets and Oxalates

Beets (notably beet greens) contain high amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. Individuals with kidney or gallbladder problems may want to avoid eating beet greens.

Beeturia

Consuming beets may cause your urine or stool to be red. This is not considered harmful.

 

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