By Dawn Combs
Recently I’ve had an overpowering craving for beets. While trying to satisfy my craving, I discovered a really amazing beet humus in the grocery store. In the same section I found a package of pre-cooked beets and also some beet kvass. These new products got me thinking about how other people view beets.
I’ll bet you already know that beets (Beta vulgaris) are a healthy vegetable, but did you know that they have more to offer than just vitamins and minerals?
Beets Benefits: Are Beets good for you? Yes!
High in Folate
Why take a pre-natal pill to increase folate levels in pregnancy when you can eat a delicious roasted beet salad and get what you need instead?
Anti-inflammatory
The phytonutrients betanin, isobetanin, and vulgaxanthin are well known to have anti-inflammatory properties. This makes beets very good for degenerative diseases that originate in inflammation such as arthritis, diabetes (be careful to count the carbohydrates as beets are also high in sugar), obesity, and more.
Immune System Support
High in Vitamin C, beets are great for the immune system.
Reduces the Chance of Heart Disease
The betaine contained in beet root has the ability to reduce homocysteine levels in the body. Homocysteine, when it is in high concentration, is a risk factor for heart disease.
Lower Blood Pressure
Some studies have shown that routine consumption of beet juice can lower the systolic blood pressure. In at least one resource I have found it seems that beets might be able to help with protecting the blood from improperly clotting in those that have had problems with issues like deep vein thrombosis.
Natural Detox Support
Two of the phytonutrients in beets are betanin and vulgaxanthin; these have been shown to support the body’s natural detoxification mechanism. To get the most of this benefit, you want to be sure not to peel your beets!
Liver Tonic
Beets were traditionally used to cleanse the blood and the liver. Studies have shown that the betaine contained within this vegetable is helpful in preventing damage from fatty liver deposits.
Eye Health
If you choose a yellow beet instead of the red, or if you primarily eat the beet greens, your eyes will benefit from the phytonutrients lutein and zeaxanthin.
Cancer Prevention
A number of studies are beginning to show promising results with the use of beets in the fight against cancer. In particular, beets have something to offer in the case of colon, stomach, lung, and various reproductive cancers.
How to Eat Your Beets
Most recommendations come in at about 2-3 beet servings per week if you were going to use it as a “treatment.” You can grate your beets, pickle them, steam, or roast them. One of my favorite ways to enjoy beets is in borscht! If you don’t want to eat all those beets each week, you can simply buy beet powder and add up to a teaspoon to a smoothie or juice. One teaspoon powder is equal to one serving of the vegetable.
If you do decide to steam or cook your beets, be aware that the phytonutrients responsible for all the health benefits are sensitive to heat. It is usually recommended that you not cook them for extended periods of time. Keep your roasting to under and hour and steaming to under 15 minutes to be safe.
I love beets and need no encouragement, but hopefully this list of all this delicious root veggie can do inspires you to eat more beets!
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HI,
Love your articles! I grew up eating red beets, have loved them always. I was wondering if you had an opinion about beet powders, and recommendations as to good quality ones? I’ve been adding to smoothies on rushed days for added nutrition (and flavor).
Thanks!
Hi Mick,
Thanks for reading! I don’t have a lot of wide ranging experience with different beet powders, I’ve been using the one from Mountain Rose Herbs. I would say it’s most important to look for organic and non-gmo as there are some fooled-around-with beets on the market these days. Beyond that, get them from someone who is turning them over rather quickly. The longer they sit, the less they will benefit you. I read recently about the idea to dry your own beets and only powder as needed so they’re freshest and I really like that idea!
Hello Dawn,
My name is Aimee and I read you’re stuff all the time, I was just wanting to know if beets would give my son gas, I love them and I just had him a month ago,and nursing him, just didn’t want to give him any discomfort. Thanks
Hi Aimee,
Thanks for reading! I have never come across anything that would suggest they could cause gas, especially through breast milk. I’ll ask around with friends to see if I’m overlooking something. I could see the fiber causing the system to do more work if eaten directly though. My best answer is to try a little again, maybe a simple meal with roasted beets and watch him. Your momma gut knows best. If you see a reaction then it could specifically be an issue just for him!
Love beets too! The green tops and stems I lightly sauce in olive oil with garlic – sometimes then putting that in the blender for a drink, sometimes eating like a sauteed green. Give the heat sensitivity, I dice them and just add olive oil, vinegar, and maybe a little salt and pepper. Delish – and a good workout for the teeth, and I’m telling myself, the jowls. One other added benefit is that it sure makes you regular and cleans your colon! Just remember to not be freaked out by the red toidy….
Oops, forgot to proofread. I mean “given the heat sensitivity” I eat them raw, diced etc.
This sounds awesome! I can’t wait to get my beet crop in for the year and start experimenting!
Thank you for the informative article. Do you know if the benefits of beet leaves – eye health etc. apply to Chard (which is easier to grow in a small space)?
Hi Rod,
I believe they may, but I would say choose ruby chard or rainbow chard to get the anthocyanins.
Thanks Dawn