But beets, with their shades of ruby red and sunset gold, are among the most misunderstood–and passionately disliked–vegetables.Beets can absorb a great deal of mineral flavor from the soil in which they're grown.Pictured Recipe: Crispy Smashed Beets with Goat Cheese.While beets can be delicious in all these preparations, they may not be the best representation of this sweet and earthy vegetable for you.The key to cooking beets and really enjoying them is finding a way to prepare them that makes you appreciate these deliciously complex vegetables.When you bring them home from the store, you need to prepare beets for storage unless you plan to cook with them right away.Wrap lightly in paper towels, and store in a plastic zip-top bag in the refrigerator for up to two weeks.Keep in mind that both red and yellow beets are sources of natural dyes, and they will stain anything they touch, including your kitchen linens and hands.You can use cooked beets in salads, to make hummus or to blend into smoothies.They can be diced for slaw, quartered for a grain bowl or mashed to make a dip or spread.If you don't plan to use the cooked beets right away, peel them and store in an airtight glass container for two to three days.Roasted beets are intensely sweet, with subtle mineral flavors.Roasting whole large beets takes almost an hour, so this is a great option on a weekend when you can sit around and wait.Cutting beets into quarters or wedges will speed up roasting time but still produce the intensely sweet flavor.Pour the beet wedges onto a foil-lined baking sheet in a single layer.Large beets may turn rubbery on the outside before the inside is tender enough to eat.Bring a small amount of water to a rolling boil in a large stockpot.Place a steamer basket in the pot so its bottom rests above the water level.Boiling beets also pulls a great deal of color out of the root vegetables into the hot water.That's OK for flavor, but be mindful that the color of the beet may change a bit in the process.Immediately move the cooked beets into ice-cold water, and peel the skins off.A low-temp bake turns thinly sliced beets into crispy, sweet veggie chips.Use a mandoline or sharp knife to create chip slices that are consistently thin.Beet greens can be eaten raw, but they may benefit from a quick sauté with garlic and butter.After removing the beet greens from the bulbs, wash each leaf and pat dry.In a large skillet over medium-high heat, warm olive oil and sauté minced garlic.Raw beet greens can be thinly sliced and used in a salad.Raw beets can be tough, so they need to be sliced or grated ultra-thin in order to be crispy and edible.A spiralizer twists the beet into long, thin strands, which are chewy and crisp.Beet noodles can be served raw, tossed in a bit of creamy dressing or light vinaigrette.Beets are high in natural sugars, but they're also chock-full of vitamins and minerals and make a healthy addition to many meals.One cup of cooked sliced beets provides 74 calories, 0 grams fat, 17 g carbs, 14 g total sugars, 3 g protein, 3 g fiber and 130 mg sodium.Beets are a great source of antioxidants, too, according to a 2015 study in the journal Nutrients.Large beets are good for roasting because they can take the long, slow heat while staying toothsome and tender.If the beet greens are still attached, look for leaves that are vibrant and fresh, not wilted.The bulbs prefer soil that is loamy (a moist mixture of dirt and sand), and they need some growing room. .
Best Way to Cook Beet to Retain Nutrients
You have to sneak kale into a recipe to get it in front of your family, but beets are surprisingly sweet for something that is good for you.Beets are packed with nutrients — potassium, magnesium, folate, Vitamin C, nitrates, and betaine (known to combat inflammation, a factor connected to many chronic illnesses).Studies have shown that beets can help reduce blood pressure and anemia, improve circulation and cognitive function.Beets could contribute to improved athletic performance by enhancing blood flow, which increases the transportation of the necessary nutrients to our muscles.Downing a glass of beet juice has become a standard pre-game ritual for many endurance athletes.But beets are being studied as a way to fight cardiovascular disease, high blood pressure and even the sluggishness that comes with getting older.Beets may also support your body's natural detox process and may help fight cancer.If you’re interested in giving beets a chance, you can include them in almost any salad or serve them as a stand-alone side to your main course.The Saladmaster cooking system is a controlled low to medium temperature on the stovetop or in the oven.Like, follow, and subscribe to Saladmaster on social media Facebook | YouTube | Instagram | Twitter | Pinterest. .
9 Impressive Health Benefits of Beets
In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others.In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure ( 6 , 7 ).Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels ( 10 ).Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells ( 12 ).According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes ( 13 ).One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) ( 8 ).Plus, an older 2014 study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort (20).Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals ( 17 ).Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools ( 21 ).May support brain health Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia.Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory ( 27 ).Furthermore, a study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group ( 28 ).However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells ( 30 , 31 , 32 ).The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake ( 39 ).Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet ( 40 ).Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip.Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip.Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets.Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets. .
Beetroot juice: 6 health benefits, nutrition, and how to use it
Beetroot juice may offer a range of health benefits due to its unique combination of vitamins, minerals, and antioxidants.A 100-milliliter (ml) serving of organic beetroot juice, which is equivalent to a small glass, contains 29 calories, no fat, and the following nutrients: 0.42 grams (g) of protein.Antioxidants reduce oxidative stress, which research has linked to the development of cancer, inflammatory conditions, and heart disease.Beetroots are a rich source of essential vitamins and minerals, including: folate , which is important for DNA and cell health., which supports metabolism and red blood cell production calcium , an essential mineral for bone growth and strength., an essential mineral for bone growth and strength iron , which allows red blood cells to carry oxygen., which allows red blood cells to carry oxygen magnesium , a mineral that supports immune, heart, muscle, and nerve health., a mineral that supports immune, heart, muscle, and nerve health manganese , which contributes to the regulation of metabolism and blood sugar levels., which contributes to the regulation of metabolism and blood sugar levels phosphorous , an essential nutrient for teeth, bones, and cell repair., which plays a role in making collagen, maintaining bones and blood vessels, and supporting immune function zinc, which promotes wound healing, supports the immune system, and encourages normal growth Beetroots also contain other beneficial compounds: Phytochemicals give plants their color and flavor.Nitrates refer to a group of organic compounds that improve blood flow and promote heart health.Another small-scale study showed that drinking 250 ml of beetroot juice every day for 4 weeks lowered blood pressure among people with hypertension.These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body.According to a 2017 systematic review , nitrates can boost a person’s athletic efficiency by increasing blood flow and oxygen to the muscles.The authors recommend a concentration of 4 millimoles per liter (mmol) of nitrate to lower blood pressure in healthy adults.Side effects Share on Pinterest A person with low blood pressure should avoid drinking beetroot juice regularly.In most cases, people can safely eat beets or drink beetroot juice without experiencing any negative side effects.Drinking beetroot juice regularly can affect the color of urine and feces due to the natural pigments in beets.honey People can also buy beetroot juice from their local grocery store or choose between brands online. .
Are Pickled Beets Good for You?
These nutrients help boost your energy levels, make DNA, regulate your immune system, and build and repair tissues and bones ( 3 , 4 , 5 ).Packed with beneficial compounds Beets are likewise a rich source of flavonoid and polyphenol antioxidants, which protect your body against disease by fighting unstable molecules called free radicals (6, 7, 8 ).While nitrates help lower blood pressure and enhance athletic performance, saponins may boost immune and heart health ( 10 , 11 , 12 , 13 ).Pickled beets made via fermentation or the addition of raw, unpasteurized vinegar also contain probiotics, which are beneficial bacteria linked to improved immune function, as well as better heart and digestive health ( 14 ).summary Beets are particularly rich in natural sugars, copper, folate, and manganese — nutrients that are needed for numerous bodily processes.May boost heart health Pickled beets are naturally rich in nitrates, which your body converts into nitric oxide.Fermented pickled beets are rich in healthy bacteria called probiotics, which improve your digestion by making it easier for your body to break down foods and absorb their nutrients ( 18 , 19 ).Some studies suggest that beetroot juice increases performance on timed endurance or high intensity exercise by around 3% ( 11 ).Most varieties of pickled beets are made with vinegar, which studies suggest may reduce blood sugar and insulin levels after a meal ( 20 , 21 ).In one study, concentrated beetroot juice caused a lower spike in blood sugar and insulin levels than a similar sugary beverage.summary Pickled beets may improve digestion, physical performance, and heart health, as well as lower blood sugar and insulin levels.Research links excess sugar and salt intake to poor health and an increased risk of illnesses like heart disease and type 2 diabetes.summary Some varieties of pickled beets may harbor large amounts of added sugars or salts, so it’s best to check ingredient lists. .
Which is Better: Cooked or Raw Beets? (Free Recipe Included!)
I know they are packed with nutrients (including nitrates), may improve cardiovascular health, and may even increase athletic performance by boosting nitric oxide levels, but I’ve never enjoyed eating beets.So when I reached out to CTS Athlete and renowned chef Matthew Accarrino, from SPQR in San Francisco, with a request for a recipe that featured an ingredient that was in season in late summer and fall, I was legitimately sad when he came back with beets.Peel and cut up the beets, cook in foil packet, throw everything in a food processor, hit the button.When it’s done you have a beautiful red pesto with a slightly coarse texture, not as smooth as a hummus, and a rich flavor highlighted by a kick of garlic.Beets are low in calories and high in fiber, which helps make them filling and can contribute to weight management goals.When you eat foods rich in inorganic nitrate your body converts it to nitric oxide (NO), which acts as a powerful vasodilator.To potentially experience an ergogenic effect from dietary nitrate you have to consume about 5-7 mmol of dietary nitrate, which is difficult to achieve eating actual beets but is the amount found in about 500ml of beetroot juice made from raw beets.Concentrated beetroot juice shots and powders can further reduce the volume of fluid you have to consume.Put these findings together, and essentially it means that the further you are from optimal performance, the more you may achieve by increasing NO production and availability.High-level athletes may be able to achieve improved performance from consuming beetroot juice consistently over the period of at least a week.Anecdotally from a CTS Coaching Roundtable discussion, results from beet juice supplementation vary widely and are highly individual.What seems clear, however, is that there is no detriment to either health or performance from consuming beets or beetroot juice, so there’s no harm in trying them.Add as a sauce for pasta or risotto, a dip for vegetables or crackers, or even a dressing for a chicken or grain salad.Add a teaspoon of red wine vinegar and transfer beets and juices to the foil packet.Taste and adjust seasoning with salt or a few drops of red wine vinegar if desired. .
7 Health Benefits That Make Pickled Beets a Perfect Snack for Any
Adding them to your diet will give you all the health benefits of beets including important vitamins, minerals and antioxidants that may help you lose weight, protect your bones, regulate your blood pressure and reduce your risk of chronic disease.Moderately high in carbohydrates with 19 grams per half cup, pickled beets help fuel your brain, heart, nervous system and kidneys.The British Journal of Sports Medicine recommends consuming 30 to 60 grams of carbs per hour while exercising to maintain blood glucose levels.The Heart and Stroke Association says that foods that naturally contain sugar, such as beets, should be included in a healthy diet in reasonable quantities.Findings suggest that vinegar can effectively reduce glucose and insulin levels after eating, concluding it may be useful for improving glycemic control.Benefits of pickled beets include their fiber content that contributes to maintaining a well-functioning digestive tract by adding bulk to your stool and keeping you regular.A randomized trial, published in the Annals of Internal Medicine in 2015, suggests that eating _30 grams of fiber each day can help with weight loss.Pickled beets are a good source of B vitamins, including niacin, pantothenic acid, riboflavin, folate, thiamine and B6.Sodium, regulated by your kidneys, helps control your body's fluid balance and plays a role in sending nerve impulses and maintaining muscle function.Potassium also plays a role in managing electrical signalling in your nervous system to regulate your heartbeat, says Harvard Health.Pickled beets are a rich source of antioxidant compounds that help protect your body from damage from harmful reactive oxygen molecules called free radicals.HealthLinkBC says antioxidants may play a role in managing or preventing some cancers, macular degeneration, some arthritis-related conditions and Alzheimer's disease.Glutathione is an antioxidant that plays a crucial role in promoting a strong immune system, which can help keep your body disease-free.Pickled beets may help in the prevention of heart disease due to their content of natural nitrates, which are a precursor of nitric oxide.The study concluded that beets may be a powerful dietary source of health-promoting agents with therapeutic potential in the treatment and management of cardiovascular disease. .
Beets: Health Benefits, Nutrients, Preparation, and More
Research suggests that eating vegetables in a wide array of colors can be good for your health.Adding colorful beets to your diet can be a visually appealing way to pack some extra nutrition into your favorite dishes.This combination of betalains and nitrates makes beets a great choice for people with inflammatory conditions like rheumatoid arthritis or fibromyalgia.Beets are also naturally low in cholesterol and fat, which makes them a good option for people concerned about heart disease or stroke.Nutrition Beets are a nutrient-dense root vegetable low in calories, fat, and cholesterol, making them a heart-healthy choice. .
The Benefits of Beet Juice, Raw Beets and Cooked Beets
Beets contain a high amount of natural sugars, and juicing them will give you a concentrated dose, as you can see in the chart above.Beets are also rich in folate, a B vitamin that the body needs to produce red and white blood cells in bone marrow, per the U.S. National Library of Medicine.Drinking a glass of beet juice will supply you with a generous amount of manganese — about 25 percent DV per cup.Manganese is an essential mineral your body needs for the synthesis and activation of many enzymes that regulate metabolism and aid in the proper function of your immune system, per the NIH.Thanks to their impressive nutrient profile, beets provide a bevy of health benefits that researchers continue to study.Nitric oxide is involved in the regulation of blood flow, muscle contraction and respiration in your body.The researchers suggested that beet juice may enhance other aspects of physical function in people with heart disease by boosting muscle energy.Research suggests that drinking beet juice has a positive effect on blood pressure levels in both the short and long terms.A November 2014 study in Hypertension found that participants with hypertension who drank about one cup of red beet juice every day for four weeks experienced improved effects on their blood pressure — some noticeable within 24 hours.Researchers observed that those who consumed beet juice showed a 20 percent improvement in the elasticity of blood vessels.Betalain displays strong antioxidant, anti-inflammatory and detoxification properties that benefit the body in many ways, per an April 2015 study in Nutrients.Researchers noted that the chemo-preventive activity of betalains has been shown to protect against oxidative stress for the management of inflammation in lung, skin and liver cancer cells.This study found that participants who supplemented with beet juice experienced a 15 percent longer time period before exhaustion kicked in during a run, as well as increased power and number of repetitions of resistance exercises.Nitrates may improve the efficacy of the mitochondria, where cell energy is generated in order to carry out activities, found an August study in the Journal of Applied Physiology.Cooking beets may reduce some of their nutritious value, according to a July 2016 study published in Acta Scientiarum Polononrum Technologia Alimentaria, which found that heating beneficial betacyanin decreased its antioxidant capacity by around 7 percent.A December 2016 study in the Journal of Current Research in Nutrition and Food Science showed that beets typically lose nutrients, with the exception of vitamin C, when pickled.A December 2016 study in the Journal of Current Research in Nutrition and Food Science showed that beets typically lose nutrients, with the exception of vitamin C, when pickled. .
3 Health Benefits of Beet Greens + How To Use Them Raw Or
And according to registered dietitian Nicole Rodriguez, R.D., if you already love the flavor of fresh beets, there's no reason not to enjoy the greens, too, and here's why:."One serving of beet greens, about 38 grams, provides nearly half the daily recommended amount of vitamin A," Rodriguez says."Vitamin A is an important fat-soluble antioxidant with benefits that range from the reproductive and immune systems to healthy, radiant skin."."Vitamin C helps support your immune system and fight off those pesky flu and cold germs," Mathis says.In fact, one study found that elderly adults who consumed a polyphenol-rich diet improved gut health.It also means their flavor profile makes them a great option for sneaking veggies into dishes for families with picky eaters.Like all greens, making them the base of a salad is an easy way to enjoy them without a lot of prep work.Private chef Casey Corn says if the texture is a bit tougher than you'd prefer, massage them with salt and oil to soften and enhance their flavor.Since beet greens have a mild and sweet flavor, adding them to a smoothie is an easy way to disguise them while still consuming their nutritional density.Adding a handful of these greens will boost the vitamin and mineral count in your favorite smoothies without altering the flavor.Perhaps the simplest of all the ways, making these greens into a side dish is a great addition to any healthy dinner."I slice the greens very thinly, then simmer with lots of sugar, spices, wine, and vinegar until it gets jammy," she says. .