BEETS

While they may not have the best reputation in the vegetable line-up, beets are a health powerhouse. The vibrantly colored root vegetable provide antioxidants, help to detoxify our bodies and have anti-inflammatory benefits, all of which are important to keeping our bodies healthy and strong. Beets can be prepared and enjoyed in a variety of ways and whether they are roasted, served raw, steamed, or enjoyed in a juice their health benefits cannot be denied.

Table of content
1Health Benefits of Beets
2Disadvantages of Beets
3Top 100 Beet Recipes
4Beet Recipes in Video
5About Beets
6Beets vs. Carrots
7History of Beets
8Q&A About Beets
9Nutritional Information
10Research

1. Health Benefits of Beets

1. Beets are a natural anti-inflammatory

Why does my body need anti-inflammatories?

Inflammation is the sign of the body’s natural response to resolving a problem and beginning the healing process. Infections, wounds and damage to the tissue would not heal without inflammation, however, if inflammation does not abate then it can rapidly become acute and lead to chronic inflammation, which can cause a number of major problems, including heart disease and cancer.

What elements in beets have anti-inflammatory properties?

Beets have unique phytonutrients in their pigment called betalains. There are three in particular which are present in beets and have shown anti-inflammatory properties; namely betanin, isobetanin, and vulgaxanthin.

How do these elements affect inflammation?

Cyclooxygenase enzymes (COX enzymes) are used by cells to produce messaging molecules which tell the body that inflammation is necessary. Betanin, isobetanin, and vulgaxanthin act to inhibit the activity of COX enzymes, which results in the body calling for inflammation.

How do beets reduce inflammation specifically in the cardiovascular system?

Beets are a good source of the B-complex vitamin choline, which creates a key body nutrient called betaine. Choline helps to prevent unwanted build-up of the amino acid homocysteine, which lowers the risk of heart disease. Also, studies have shown that betaine lowers the levels of several mechanisms which promote inflammation.

EAT SMARTER TAKE AWAY: Beets anti-inflammatory properties directly help the cardiovascular system, whilst reducing the probability of inflammatory problems throughout the entire human body.

2. Disadvantages of Beets

1. Not everyone can metabolize dietary betalains

What percentage of people can absorb betalains?

Scientists estimate that 10 to 15% of adults in the United States are “betalain responders”, meaning they can absorb and metabolize betalains to gain the health benefits from them.

What properties of beets are these people missing out on?

Those who cannot synthesize betalains in their body will miss out on the incredible and varied effects which these phytonutrients offer. Betalains have proven to be effective anti-inflammatories and antioxidants, they supporting phase ii liver detoxification, and have shown to inhibit the growth of tumor cells in a number of organs.

Those who are not betalain responders will still benefit from the great array of nutrients in beets, however, the unique powers of these special phytonutrients will not have an effect.

Why can some people metabolize betalains and others can’t?

Scientist are unclear as to the reasons why some people can synthesize betalains and some cannot. Further research in this field is required for conclusive evidence.

EAT SMARTER TAKE AWAY: Not everyone can absorb and metabolize betalains, making them miss out on some of the health benefits of beets.

3. Top 100 Beet Recipes

 

4. Beet Recipes in Video

Roasted, raw, or juiced, beets are a versatile and delicious vegetable. The impressive versatility of the vegetable makes it even easier to enjoy all of the health benefits, from detoxification to antioxidants, that these vibrant roots provide. 

5. About Beets

Tracheophyta

Spermatophytina

Order | Caryophyllales

Family | Amaranthaceae

Genus | Beta

Species | Beta vulgaris

What are beets?

Beets are the fleshy taproot section of the beet plant, which is typically reddish-purple in color and most commonly boiled or roasted. It is widely used as an ingredient in soups and salads, including the hearty borscht soup, which originated in Eastern Europe and was adopted in many cultures throughout the world, including the United States.

Beets’ main purpose has always been as a source of food, however, it has been used as a medicine, particularly as a laxative (due to its high fiber content). Historically, it was the green leaves of the plant which were used to make soups and broths, however, since the times of ancient Rome, the root of beets has widely been regarded for its healthy and nutritious content.

6. Beets vs. Carrots

When it comes to “eating the rainbow,” beets and carrots are both excellent options. Both come in the same range of colors--beets can be orange, carrots purple--and pack a potent quotient of nutrients in their starchy flesh (and leafy green tops, which should be saved and cooked whenever possible). Both are good when raw (shaved into slaws and salads) or cooked (steamed, roasted, glazed, even grilled), and lend earthy sweetness to a variety of dishes, from juices and dips to soups and savory tarts; they can both be used in baking, too. Whereas beets and carrots are among the best sources of carotenoids and other phytochemicals, each root has its own bragging rights. Beets are especially rich in vitamin C, folate, manganese and potassium, and are credited with boosting endurance and mental functioning (thanks to nitrates), improving blood pressure, aiding in digestion and detoxing your body (thanks to an amino acid called betaine), as well as fighting off chronic diseases (thanks to a class of phytonutrients called betalains). Carrots, of course, are an excellent source of beta-carotene, a precursor of vitamin A, which helps boost eye health and is believed to reduce the rates of leukemia and other types of cancer.

7. History of Beets

The hardy plant which spread through Europe and the World

A great source of food and one-time savior of the sugar industry

Prehistoric Times

The origin of beets dates back way before the civilized world first discovered this wondrous plant. Beets are thought to have originally grown wild in part of North Africa, Asia, and along the Mediterranean coastline.

800 B.C. - The First Signs of Beets

The beet was first mentioned in ancient Assyria, one of the main kingdoms which made up the cradle of civilization known as Mesopotamia. Although we are not clear about its usage at this time, there is mention of beets being grown in the hanging Gardens of Babylon and used as an offering to the sun god Apollo.

The Dawnings of a Superfood

Whilst the modern world is primarily concerned with the taproot of beets, historically this part of the plant remained unused, with people exclusively using the beet greens as a source of food.

Beets greens were primarily used as an ingredient in soups and broths, where it was boiled in salted water with chicken or other vegetables.

8. Q&A About Beets

What are beets?

Beets, or beetroot, is the fleshy taproot portion of the beet plant. Native to the Mediterranean, beets are now grown all over the world.

What types of beets are available?

Most of us will be aware of the reddish-purple beets, however, there are other varieties of beets, including pink, golden, white, and even striped.

What part do we eat?

Most commonly we eat the root of the plant, however, it is increasingly common to eat the green leaves of the plant too, which themselves have an incredibly high nutritional content.

Can I grow beets?

Yes. Beets are a cool season vegetable crop which can survive colder temperatures, making them ideal for northern climates. They require around an inch of water a week and a high phosphorus level to germinate. They take approximately 50 to 70 days to achieve full maturity.

9. Nutritional Information

Calories 37 cup, slices (3 oz)  
Calories from fat 1    
    % Daily Value
Total Fat 0.2g <1%
  • Sat. Fat 
<0.1g <1%
Cholesterol 0mg 0%
Sodium 65mg 3%
Total Carbs.  8.5g 3%
  • Dietary Fibers
1.7g 7%
  • Sugar
6.8g  
Protein 1.4g  
Calcium 13.6mg  
Potassium 259.3mg  

 

10. Research

Benefits

Barazesh, Solmaz. "Probing Question: How Do Antioxidants Work?" Penn State University. N.p., 18 Aug. 2008. Web. 25 May 2016. http://news.psu.edu/story/141171/2008/08/18/research/probing-question-how-do-antioxidants-work
Bidulescu, Aurelian, Lloyd E. Chambless, Anna Maria Siega-Riz, Steven H. Zeisel, and Gerardo Heiss. "Usual Choline and Betaine Dietary Intake and Incident Coronary Heart Disease: The Atherosclerosis Risk in Communities (ARIC) Study." U.S. National Library of Medicine. BMC Cardiovascular Disorders, 13 July 2007. Web. 25 May 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1934379/
Blencowe, Hannah, Simon Cousens, Bernadette Modell, and Joy Lawn. "Folic Acid to Reduce Neonatal Mortality from Neural Tube Disorders." Oxford Journals. International Journal of Epidemiology, May 2010. Web. 26 May 2016. http://ije.oxfordjournals.org/content/39/suppl_1/i110.full
Chiou, G. C. "Review: Effects of Nitric Oxide on Eye Diseases and Their Treatment." U.S. National Library of Medicine. National Center for Biotechnology Information, Apr. 2001. Web. 26 May 2016. http://www.ncbi.nlm.nih.gov/pubmed/11324986
Clifford, Tom, Glyn Howatson, Daniel J. West, and Emma J. Stevenson. "The Potential Benefits of Red Beetroot Supplementation in Health and Disease." U.S. National Library of Medicine. MDPI, 25 Apr. 2015. Web. 25 May 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
Coles, Leah T., and Peter M. Clifton. "Effect of Beetroot Juice on Lowering Blood Pressure in Free-living, Disease-free Adults: A Randomized, Placebo-controlled Trial." U.S. National Library of Medicine. Nutrition Journal, 11 Dec. 2012. Web. 26 May 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545899/
Dhalla, N. S., R. M. Temsah, and T. Netticadan. "Role of Oxidative Stress in Cardiovascular Diseases." U.S. National Library of Medicine. National Center for Biotechnology Information, June 2000. Web. 26 May 2016. http://www.ncbi.nlm.nih.gov/pubmed/10872549
Ehrlich, Steven D., NMD. "Copper." University of Maryland Medical Center. N.p., 2 Jan. 2015. Web. 26 May 2016. http://umm.edu/health/medical/altmed/supplement/copper
Ehrlich, Steven D., NMD. "Manganese." University of Maryland Medical Center. N.p., 31 May 2013. Web. 26 May 2016. http://umm.edu/health/medical/altmed/supplement/manganese
Ehrlich, Steven D., NMD. "Phosphorus." University of Maryland Medical Center. N.p., 5 Aug. 2015. Web. 26 May 2016. http://umm.edu/health/medical/altmed/supplement/phosphorus
Ehrlich, Steven D., NMD. "Potassium." University of Maryland Medical Center. N.p., 5 Aug. 2015. Web. 26 May 2016. http://umm.edu/health/medical/altmed/supplement/potassium
Ehrlich, Steven D., NMD. "Vitamin B6 (Pyridoxine)." University of Maryland Medical Center. N.p., 5 Aug. 2015. Web. 26 May 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-b6-pyridoxine
Ehrlich, Steven D., NMD. "Vitamin B9 (Folic Acid)." University of Maryland Medical Center. N.p., 5 Aug. 2015. Web. 26 May 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-b9-folic-acid
Ehrlich, Steven D., NMD. "Vitamin C (Ascorbic Acid)." University of Maryland Medical Center. N.p., 16 July 2013. Web. 26 May 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-c-ascorbic-acid
Erkkilä, A. T., and A. H. Lichtenstein. "Fiber and Cardiovascular Disease Risk: How Strong Is the Evidence?" U.S. National Library of Medicine. National Center for Biotechnology Information, Jan.-Feb. 2006. Web. 26 May 2016. http://www.ncbi.nlm.nih.gov/pubmed/16407729
Fajardo-Lira, Claudia, PhD. "What Are Antioxidants and Why Do You Need Them?" Newswise. N.p., 7 Sept. 2011. Web. 25 May 2016. http://www.newswise.com/articles/what-are-antioxidants-and-why-do-you-need-them
Greenberg, James A., Stacey J. Bell, Yong Guan, and Yan-hong Yu. "Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention." U.S. National Library of Medicine. Reviews in Obstetrics and Gynecology, July-Aug. 2011. Web. 26 May 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/
Jones, Andy, Prof. "Beetroot Juice Boosts Stamina, New Study Shows."University of Exeter. N.p., 6 Aug. 2009. Web. 26 May 2016. http://sshs.exeter.ac.uk/news/research/title_37371_en.html
Kanner, J., S. Harl, and R. Granit. "Betalains--a New Class of Dietary Cationized Antioxidants." U.S. National Library of Medicine. N.p., Nov. 2001. Web. 25 May 2016. http://www.ncbi.nlm.nih.gov/pubmed/11714300
Keefe, Sandy. "Soluble Fiber & Beets." Livestrong.com. N.p., 15 Aug. 2015. Web. 26 May 2016. http://www.livestrong.com/article/370840-soluble-fiber-beets/
Lee, Chen-Hsien, Mahinda Wettasinghe, Bradley W. Bolling, Li-Li Ji, and Kirk L. Parkin. "Betalains, Phase II Enzyme-Inducing Components From Red Beetroot (Beta Vulgaris L.) Extracts." Nutrition and Cancer (2005): n. pag. Encognitive. Web. 25 May 2016. http://www.encognitive.com/files/Betalains,%20Phase%20II%20Enzyme-Inducing%20Components%20From%20Red%20Beetroot%20(Beta%20vulgaris%20L.)%20Extracts.pdf
Martinez, R. M., D. T. Longhi-Balbinot, A. C. Zarpelon, L. Staurengo-Ferrari, M. M. Baracat, S. R. Georgetti, R. C. Sassonia, W. A. Verri, and R. Casagrande. "Anti-inflammatory Activity of Betalain-rich Dye of Beta Vulgaris: Effect on Edema, Leukocyte Recruitment, Superoxide Anion and Cytokine Production." U.S. National Library of Medicine. N.p., Apr. 2015. Web. 25 May 2016. http://www.ncbi.nlm.nih.gov/pubmed/25173360
Naghii, M. R., and S. Samman. "The Role of Boron in Nutrition and Metabolism." U.S. National Library of Medicine. Progress in Food and Nutrition Science, Oct.-Nov. 1993. Web. 26 May 2016. http://www.ncbi.nlm.nih.gov/pubmed/8140253
Nordqvist, Christian. "Inflammation: Causes, Symptoms and Treatment."Medical News Today. MediLexicon International, 16 Sept. 2015. Web. 25 May 2016. http://www.medicalnewstoday.com/articles/248423.php
Rajaie, Somayeh, and Ahmad Esmaillzadeh. "Dietary Choline and Betaine Intakes and Risk of Cardiovascular Diseases: Review of Epidemiological Evidence." U.S. National Library of Medicine. Isfahan Cardiovascular Research Center, Isfahan University of Medical Sciences, July 2011. Web. 25 May 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3347848/
Ravichandrana, Kavitha, Nay Min Min Thaw Sawa, Adel AA Mohdalya, Ahmed MM Gabra, Anja Kastella, Heidi Riedela, Zhenzhen Caia, Dietrich Knorrb, and Iryna Smetanskaa. "Impact of Processing of Red Beet on Betalain Content and Antioxidant Activity." ScienceDirect. Food Research International, 20 July 2011. Web. 25 May 2016. http://www.sciencedirect.com/science/article/pii/S096399691100442X
Reddy, M. K., R. L. Alexander-Lindo, and M. G. Nair. "Relative Inhibition of Lipid Peroxidation, Cyclooxygenase Enzymes, and Human Tumor Cell Proliferation by Natural Food Colors." U.S. National Library of Medicine. National Center for Biotechnology Information, 16 Nov. 2005. Web. 25 May 2016. http://www.ncbi.nlm.nih.gov/pubmed/16277432
Song, W., C. M. Derito, M. K. Liu, X. He, M. Dong, and R. H. Liu. "Cellular Antioxidant Activity of Common Vegetables." U.S. National Library of Medicine9. National Center for Biotechnology Information, 9 June 2010. Web. 25 May 2016. http://www.ncbi.nlm.nih.gov/pubmed/20462192
"Dietary Fiber: Essential for a Healthy Diet." Mayo Clinic. N.p., 22 Sept. 2015. Web. 26 May 2016. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
"Inflammation and Heart Disease." Heart.org. N.p., July 2015. Web. 26 May 2016. http://www.heart.org/HEARTORG/Conditions/Inflammation-and-Heart-Disease_UCM_432150_Article.jsp#mainContent
"Liver Detoxification Phase II Support." Diagnose Me. N.p., 7 May 2016. Web. 25 May 2016. http://www.diagnose-me.com/treatment/liver-detoxification-phase-II-support.php
"Lutein and Zeaxanthin for Vision." WebMD. N.p., n.d. Web. 26 May 2016. http://www.webmd.com/eye-health/lutein-zeaxanthin-vision
"Magnesium — Health Professional Fact Sheet." National Institutes of Health. N.p., 11 Feb. 2016. Web. 26 May 2016. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
"Nutrition Facts." Self Nutrition Data. N.p., n.d. Web. 26 May 2016. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2348/2
"Phase 1 And 2 Liver Detoxification Pathways." Carahealth. N.p., n.d. Web. 25 May 2016. http://www.carahealth.com/health-conditions-a-to-z/digestive-system/detox/365-phase-1-and-2-liver-detoxification-pathways60.html
"Vitamins and Minerals - Iron ." NHS Choices. N.p., 18 Feb. 2015. Web. 26 May 2016. http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Iron.aspx