I am always looking to learn about foods and their health benefits or lack there of. Recently I came across some articles on different vegetables, but the one on beets caught my attention. As a kid I could only eat pickled beets, then recently I bought some raw leaf on beets at the farmers market and learned how to prepare them. But I still didn't know why I was eating them other than eat many different colors and especially get the deep dark colored veggies. Through some searching I was able to put together this little bit of info on Beets...
A beets underground root matures in
50 to 60 days and weighs about 100 to 150 grams. If it isn’t harvested in
proper time it will keep growing and weigh up to 500 grams, but it will lose
taste due to excess fiber content. Both the root and the top leaves are edible.
Beets are highly nutritious and
“cardiovascular health” friendly root vegetables. Certain unique antioxidants in the root as well as in its top greens have been found to offer
protection against coronary artery disease and stroke; lower cholesterol levels
within the body, and have anti-aging effects.
• Garden
beet is very low in calories (provide only 45 kcal/100 g), and contain zero
cholesterol and small amount of fat. Its nutrition benefits come particularly
from fiber, vitamins, minerals, and unique plant derived anti-oxidants.
• The
root is rich source of phytochemical compound, glycine betaine. Betaine has the
property of lowering homocysteine levels within the blood. Homocysteine, one of
highly toxic metabolite, promotes platelet clot as well as
atherosclerotic-plaque formation, which, otherwise, can be harmful to blood
vessels. High levels of homocysteine in the blood result in the development of
coronary heart disease (CHD), stroke and peripheral vascular diseases.
• Raw
beets are an excellent source of folates. It contains about 109 µg/100 g of
this vitamin (Provides 27% of RDA). However, extensive cooking may
significantly deplete this. Folates are necessary for DNA
synthesis within the cells. When given during the peri-conception period folates
can prevent neural tube defects in the baby.
• Fresh
they contain small amounts of vitamin-C; however, its top greens are rather
excellent sources of this vitamin, 100 g of beet greens provide 30 mg or 50% of
RDA. Vitamin C is one of the powerful natural antioxidants, which helps the
human body scavenge harmful free radicals one of the reasons for cancer
development.
• Additionally,
the top greens are an excellent source of carotenoids, flavonoid anti-oxidants,
and vitamin A; contain these compounds several times more than that of in the
roots. Vitamin A is required for maintaining healthy mucus membranes and skin and
is essential for vision. Consumption of natural vegetables rich in flavonoids
helps to protect from lung and oral cavity cancers.
• The
root is also rich source of B-complex vitamins such as niacin (B-3),
pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron, manganese,
copper, and magnesium.
• Further,
the root indeed has very good levels of potassium. 100 g fresh root has 325 mg
of potassium or 7% of daily requirements. Potassium lowers heart rate and
regulates metabolism inside the cells by countering detrimental effects of
sodium.
See
the table below for in depth analysis of nutrients:
Beets Nutrition value per 100 g
(Source: USDA National Nutrient data base)
|
Principle
|
Nutrient
value
|
Percentage
of RDA
|
Energy
|
45 cal
|
2%
|
Carbohydrates
|
9.56 g
|
7%
|
Protein
|
1.61 g
|
1%
|
Total Fat
|
0.17 g
|
0.5%
|
Cholesterol
|
0 mg
|
0%
|
Dietary Fiber
|
2.80 g
|
7%
|
Vitamins
|
|
|
Folates
|
109 µg
|
27%
|
Niacin
|
0.334 mg
|
2%
|
Pantothenic acid
|
0.155 mg
|
3%
|
Pyridoxine
|
0.067 mg
|
5%
|
Riboflavin
|
0.057 mg
|
4%
|
Thiamin
|
0.031 mg
|
2.5%
|
Vitamin A
|
33 IU
|
1%
|
Vitamin C
|
4.9 mg
|
8%
|
Vitamin E
|
0.04 mg
|
0.5%
|
Vitamin K
|
0.2 µg
|
0%
|
Electrolytes
|
|
|
Sodium
|
78 mg
|
5%
|
Potassium
|
325 mg
|
7%
|
Minerals
|
|
|
Calcium
|
16 mg
|
1.5%
|
Copper
|
0.075 mg
|
8%
|
Iron
|
0.80 mg
|
10%
|
Magnesium
|
23 mg
|
6%
|
Manganese
|
0.329 mg
|
14%
|
Zinc
|
0.35 mg
|
3%
|
Phyto-nutrients
|
|
|
Carotene-ß
|
20 µg
|
--
|
Betaine
|
128.7 mg
|
--
|
Lutein-zeaxanthin
|
0 µg
|
--
|
Selection and storage
In the store, choose fresh, bright,
firm textured beets and uniform size. Avoid those with slump looking or soft in
consistency, over-mature and large. Whenever possible, go for organic to get
maximum health benefits.
In the farmer markets, oftentimes
the roots with intact top greens can be found. If you are buying whole
vegetable, cut tops from its root as soon as possible since, they rob
moisture and nutrition from the roots.
Top greens should be used while they
are fresh. Beetroot, however, can be kept in the refrigerator set at high
relative humidity for few weeks.
Preparation and serving methods
In addition to its crispy root,
fresh tender top leaves and stems are also used for the preparation of recipes.
To prepare, gently scrub and wash
the roots in clean running water before use in order to remove sand, soil, and
dust. Peel the tough outer layer using a vegetable peeler. Cut the root into
chunks, squares, or thin slices as you may desire. Or wash the beet place in steamer and when ready carefully remove hot skin.
Noteworthy
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 populations 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.
Enjoy your beets!
