Can’t beet this veggie!

All you need to do is look at that gorgeous colour to know that beets are a super food! Cultivated for both medicinal and culinary purposes for centuries, this deep reddish purple coloured root veggie has an extraordinary profile of nutrition and health benefits. It was believed that due to their deep colour that beets were good for cleansing the liver and blood and supported the circulatory system. Turns out our ancestors intuition was right! Let’s dig up the dirt on this super food!

1. Plant nitrates

One of the most powerful compounds of beets is their high level of plant nitrates. Unlike nitrates found in processed meat products which aren’t so good for you, plant nitrates have an important role in the body. Plant nitrates are converted into nitric oxide which is valuable for the cardio-vascular system and mitochondrial functions of our cells. Nitrates are critical to the health of our blood vessels and support vasodilation, or the opening of our arteries. This, in turn, supports the following functions:

• Can manage blood pressure
• Can support heart health and reduce risk of heart disease and stroke
• Can support the transportation of oxygen and nutrients to our tissues
• Can improve peripheral  circulation
• Can increase athletic performance and available oxygen to muscle tissue
• Can enhance memory and cognitive function through healthy blood supply to the brain
• May lower risk of dementia and neurological decline through the aging process

2. Anti-oxidants

Beets are rich in vital anti-oxidants that help protect the body from oxidative stress. To understand the role of anti-oxidants, check out this post, Anti-oxidants, Explained! The most notable anti-oxidants found in beets are carotenoids such as beta carotene, especially high in the leaves and stems of the beets, and the compound called betalains, giving beets their rich dark colour. Here are some benefits to a diet rich in anti-oxidants:

• Can reduce chronic inflammation
• Can protect the liver and improve liver functions, may even protect against non-alcoholic fatty liver disease
• May protect agains cancerous changes in the cells
• Can combat free radicals and reverse the impacts of oxidative stress in our cells and tissues
• Enhance healthy aging and longevity
• May protect against eye diseases such as macular degeneration
• May regulate blood sugar levels and reduce risk of type 2 diabetes

3. Fiber

A diet high in fiber has a cascade effect on over all health. Learn more about the importance of fiber in this  post The Moving Facts on Fiber. Like all whole plant foods, beets contribute to a happy gut and supports a functioning microbiome. here are just a few reasons to increase your daily fiber intake:

• Aids digestion and can reduce symptoms of IBS and other chronic digestive conditions
• Can improve immune system
• Regulates bowel movements
• Can reduce risk of colon cancers
• May support mental health through the powerful gut brain connection
• Can reduce bad cholesterol and help detoxify the intestinal tract before harmful substances cross the gut lining into the blood stream
• Can protect the lining of the gut from damage and inflammation
• …and so much more

4. Vitamins and minerals

Beets contain nearly all of the essential vitamins and minerals we need for good functioning. Beets are rich in the very important B vitamin, folate which protects the nervous system and is critical in fetal development. Beets also contain varying amounts of:

• Calcium
• Magnesium
• Potassium
• Plant iron
• Vitamin C
• Vitamin A (converted from beta carotene)
• Other B vitamins such as thiamine and riboflavin, along with high folate
• Copper
• Selenium
• Phosphorus
• Beets also contain some plant proteins and are low in calories

Getting the most out of your beets

• Adding raw beets into your meals is the most efficient way to get the most out of your beets. Try grating them along with carrots to top salads or turn into a slaw.
• Add grated beets or beet powders  to smoothies.
• Beet juice is a great way to get a high hit of anti-oxidants but lacks fiber.
• Cooked beets lose some of their nutritional clout but is still a great way to get value from this important veggie. Boil, steam, roast and add to soups.
• Try sautéing beet greens with some butter or oil then sprinkle a spoonful of apple cider vinegar in just before serving.
• Add raw beets to hummus and other plant dips.
• Beet root will last a long time in the fridge and small to medium sized beets have the best flavour. use beet greens within a couple of days of purchasing and before they wilt. 

Try these beet recipes

Lemony Beet Root Hummus

Simple Autumn Harvest Borscht

Beet and Orange Salad with Rosemary Balsamic Vinaigrette

Baked Beetroot Falafel

Or simply roast them in the oven alone or with other root veggies such as carrots, potatoes, yams, turnips, parsnips and onions for a delicious winter side dish.

Precautions

• Beets, especially the greens, are high in oxalates which should be avoided if kidney stones are a concern.
• Beets often colour both the urine and stool after consumption. No harm, just don’t be surprised, you aren’t dying!

Remember that a healthy diet is a colourful diet! Enjoy the foods of the rainbow and add this super food into your meal plans more often for its outstanding benefits!