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Beets nutrition facts

Beets are highly nutritious and “cardiovascular health” friendly root vegetables. The unique antioxidants present in this root have proven beneficial effects such as protection against coronary artery disease and stroke, cholesterol lowering and anti-aging on our health.

Botanically, the root belongs to the beta vulgaris species and named as: beta vulgaris.

Different cultivars exist; red, orange-yellow and white verities. The unique crimson red color of red beet is due to its betalain pigments, such as betanin and betacyanin. Yellow varieties contain beta-xanthin pigments. Both root and leaves of beet are used for consumption.

Garden beet	Beets with green tops

Health benefits of beets

• Garden-beet is very low in calories (contain only 41 kcal/100g) and fat; but is very rich in dietary fiber, vitamins and minerals.

• The root is rich source of phytochemical compound Glycine betaine. Betaine has the property of lowering homocysteine levels in the blood.  Homocysteine, one of highly toxic metabolite, promotes platelet clot formation and favoring atherosclerotic -plaque formation which is otherwise can be harmful to blood vessels.  High levels of homocystiene in the blood results in the development of coronary heart disease (CHD), stroke, and peripheral vascular diseases.

• Raw beets are an excellent source of folates; contains about 109 mcg/100g (Provides 27% of RDA). However, extensive cooking significantly depletes its level in food.

• It contains significant amounts of vitamin-C, one of the powerful natural antioxidant which helps body scavenge deleterious free radicals one of the reasons for cancers development.

• Beet’s green leaves (tops) are an excellent source of carotenoids and vitamin A; contain these compounds several times more than that of in the roots.

• The root is also rich source of Niacin (vit B-3), Pantothenic acid (vit.B-5), Pyridoxine (vit.B-6) and carotenoids, and minerals such as iron, manganese and magnesium.

Selection and storage

In the store, choose fresh, bright, firm textured beets with rich flavor. Avoid those with slump looking or soft in consistency. 

Whenever possible, go for organic to get maximum health benefits. Wash them in clean running cold water before use to remove any pesticide residues and dust. 

Beet's top greens should be washed thoroughly in clean running water and rinsed in saline water for about 30 minutes in order to remove soil, dirt and any insecticide residues. 

Use them while they are fresh. Fresh beets can be kept in the refrigerator for few days.

Culinary uses

Sugar-beets are used in varieties of delicacies. The roots as well as fresh, tender green top leaves and stems are also used in the preparation of dishes. The root can be peeled, steamed, and then eaten warm with butter as a delicacy; cooked, pickled, and then eaten cold as a condiment; or peeled, shredded raw, and then eaten as a salad.

• Pickled beets are a traditional food of the southern American states.

• Garden beet juice is a popular health drink. The roots are also eaten boiled either as a cooked vegetable or as a salad after cooking with added olive oil, vinegar or lemon juice.

• In Eastern Europe, its soup, borscht is a popular recipe.
  

Safety profile

Beeturia is a harmless condition of passing red or pink color urine after eating beets and its top greens. The condition can be found in around 10-15% of the population who are genetically unable to break down betacyanin pigment.

Beet greens contain oxalic acid, a naturally occurring substance found in some vegetables which may crystallize as oxalate stones in the urinary tract in some people. It is therefore; in individuals with known oxalate urinary tract stones are advised to avoid eating excess greens.

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Further reading:  Refer Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk (Opens New Window).

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