Table of Contents
In the 17th century, the term “beetroot” first emerged in English. This name is derived from “chard,” a plant from which the beet is directly derived, and “Root,” which refers to any vegetable plant farmed for its root. Beetroot is also known as “red carrot” in Switzerland and Savoy. All current beets, including sugar beets, are descended from a common progenitor (Beta vulgaris var. Maritima), which was originally grown for its leaves. This is also true for Swiss chard (Beta vulgaris var. Cicla), a member of the same species. The plant is native to the Mediterranean shores, where it may still be found in the wild, and from where it would have spread eastwards thousands of years ago.
Pay special attention to the micronutrients included in beets.
Beets have long been accused of having too much sugar to be included in healthful dishes. It does, however, have a comprehensive and fascinating nutritional profile, in addition to a fairly respectable carbohydrate level. The following are some of the micronutrients found in the flesh of beets,
Beets, like carrots and turnips, are root vegetables. Its meat is high in carbs and contains vitamins B9, minerals, and fibre.
Today, three main kinds of beet are grown:
fodder beet, which is used for animal feed; – sugar beet, which is used to make sugar, alcohol, or fuel; – the red vegetable beet, which we consume and whose leaves are also edible.
Beets obtain the majority of their energy from carbs. The latter is composed primarily of sucrose, with minor quantities of pentosans, hexosans, glucose, and fructose.
Beetroot contains B vitamins, particularly vitamin B9 (folic acid or folate): 100 g of beetroot offers almost 7% of an adult's necessary daily nutritional intake.
Vitamin A, beta-carotene (a precursor to vitamin A), and vitamin C are also present. Its flesh includes a variety of minerals, including iron, sodium, magnesium, potassium, calcium, zinc, copper, and phosphorus, although only in small amounts.
It has a high concentration of antioxidant molecules, which protect our cells from oxidative stress-induced aging. Flavonoids and betalains, pigments responsible for the dark red hue, are found in the form of these molecules.
Its fibers are plentiful, with the bulk of them being insoluble (cellulose and hemicelluloses).
|Name of constituents
|Saturated FA(fat acid)
|Vitamin E activity (alpha-tocopherol)
|Vitamin B1 or Thiamine
|Vitamin B2 or Riboflavin
|Vitamin B3 or PP or Niacin
|Vitamin B5 or Pantothenic acid
|Vitamin B6 or Pyridoxine
|Vitamin B9 or Total Folate
|Vitamin B12 or Cobalamins
Beetroot: nutritional benefits
It's available raw on the stalls from May to September, but it's also available cooked and vacuum-packed all year.
Every day, the National Health Nutrition Program suggests eating at least 5 servings (of at least 80 g) of fruits or vegetables. One of these five suggested daily servings is 80 grams of beets (the equivalent of a hefty handful).
In general, the vitamins, antioxidants, and fibre found in fruits and vegetables provide significant health benefits. A high intake of vegetables and fruits has been demonstrated in several studies to lower the risk of cardiovascular disease, cancer, and other disorders.
From the early days of pregnancy, vitamin B9, also known as folic acid, plays an important function in the development of the baby in pregnant women. It would help to avoid problems in neural tube development in particular.
Beet juice, on the other hand, boosts blood flow to the brain in the aged, which may protect against dementia (including Alzheimer's disease), according to a research. Beets do, in fact, contain large levels of nitrates, which are converted to nitrites during digestion. Previous research has shown that nitrites, which are abundant in celery, cabbage, and other leafy greens such as spinach, widen blood vessels in the body.
Beetroot can Reduce risk of cancer and Eye diseases.
Betanin, one of the pigments that gives beets their distinctive color, was found to lessen the appearance of skin, liver, and lung malignancies in mice in a research. Furthermore, research suggests that the carotenoids found in beet leaves may aid in the prevention of diseases such as breast cancer and lung cancer.
Beet leaves, which contain lutein and zeaxanthin, can be consumed.
These are antioxidants that are very beneficial in the battle against cancer and visual diseases, such as macular degeneration.
Beetroot is one of the most antioxidant-rich veggies available. Antioxidants are substances that protect cells in the body from free radical damage. These are highly reactive chemicals thought to play a role in the development of cardiovascular disease, cancer, and other chronic disorders.
Beet leaves can be cooked with cream and honey, or even in an omelet!
A frequent consumption of lutein and zeaxanthin, carotenoids found in beet leaves, has been linked to a decreased incidence of macular degeneration, cataracts, and retinitis pigmentosa in multiple studies. More major investigations are needed, however, to corroborate these findings.
Beet leaves (raw or cooked) also include the antioxidants lutein and zeaxanthin, which belong to the carotenoid family. These chemicals are thought to have anti-cancer and anti-ocular health properties. Indeed, they are concentrated in the macula and retina, shielding the eye from oxidative stress that may harm it.
Beetroot might help you perform better in sports.
Beets, thanks to their antioxidant characteristics, can help to: prevent cell degeneration: studies show that they can help prevent some malignancies and senile dementia; successfully battle skin aging; and provide a pleasant appearance.
Beet juice, which is high in nitrates, has been proven in certain trials to improve athletic performance by lowering the cost of oxygen during continuous activity. A dosage of beet juice would also improve cardiovascular function when consumed at altitude. Other studies have shown no impact, however it appears that some people are more sensitive to beet juice than others.
Beetroot is one of the few plants that contains betalains, a pigment family that gives it its distinctive red.
In vitro, these chemicals have been demonstrated to be potent antioxidants.
Following the ingestion of beet juice, a specific quantity of betalains is discovered in the bloodstream of people.
Betalains would maintain their antioxidant capabilities while being stable in the gastrointestinal system, and their bioavailability would be excellent.
Betalains are also thought to be anti-inflammatory, anti-tumor, and liver-protective.
Flavonoids, among other phenolic chemicals, are found in beets. These chemicals give the beet an antioxidant effect that lasts even after it has been cooked. The beet peel would have at least three times the amount of phenolic chemicals as the flesh. It also has a lot of nutrients in its leaves. According to a research, fresh beet leaf juice contains the greatest concentration of phenolic chemicals among many plants, surpassing spinach and broccoli juice.
How do you pick the best beet?
There are three types of beets: red, yellow, and white. The most well-known beetroot has such a vivid hue that it is utilized in industry as a dye. White beet is commonly referred to as “sugar beet” since it is used to make sugar.
The beet may be stored for a long time.
1 to 3 months in the cellar at temperatures around freezing and 95 percent humidity; 1 to 2 weeks in the refrigerator in a perforated plastic bag;
Cook them, cut them into slices or cubes, and place them in a freezer bag; dehydrate them: During World War II, it was determined that beets dried the best of all the vegetables. Cut it into thin pieces and dehydrate it or bake it at a low temperature in an oven with the door slightly ajar.
While our forefathers ate Swiss chard, beets did not come on the table until the turn of the century. At least as far as eating goes, for the root was utilized medicinally by the Ancients. It wasn't until the middle of the nineteenth century that it became widely used, and market gardeners discovered superior types of seeds on the market. We next chose red, white, and yellow root kinds, the latter of which has long been esteemed in Europe for its sweet flavor and suitability for marinades. The leaves, on the other hand, have traditionally been cooked in the same way as spinach.
There are additional cultivars with huge roots (fodder beets) that have traditionally been used as animal feed. It's'elsewhere that explains why, even now, the higher classes of Europe have a dislike for this vegetable, despite its high nutritional value, on the grounds that it is only useful for cattle.
Beetroot has crossed the Atlantic from the beginning of colonialism, maybe as early as Jacques Cartier's third expedition.
He is supposed to have carried “all types of food and seeds” on this expedition. In August 1749, botanist Pier Kalm recorded the veggies he observed in a vegetable garden in Quebec City, including “sufficient quantities” of red beets. However, as illustrated by a catalog from 1818 that only provides one kind, we have few options. On the other hand, in 1878, we offered ten types, and in 1932, we offered a dozen. Although a few hybrids dominate the market now, earlier types such as crapaudine, Egyptian, yellow, white, and chioggia are regaining appeal among amateur gardeners and a few brave market growers.
Beetroot : a gastronomic standpoint.
Beetroot enhances all meals. Its leaves are exceptionally high in vitamins and minerals, and may be consumed fresh or cooked like spinach.
To reduce nutritional loss, it is advised that the beet be cooked with its peel on, regardless of the cooking method employed. When cooked, it peels considerably more readily.
Peel and grate the beets. Serve them with a lettuce swab or on their own with a house dressing. Alternatively, cut them into thin slices and season them in the same manner.
-Quickly grated and heated.
-Drizzle with tarragon, mint, or dill butter; Beet leaves, raw or cooked, are consumed in the same way as spinach or Swiss chard leaves are; – Young beets and their leaves should be cooked separately and served with an aioli (sauce prepared from smashed garlic, egg yolk, and olive oil);
-in the oven. In a dish, combine entire beets of comparable size. Drizzle with olive oil and season with salt and pepper. Mix thoroughly with your hands to cover them completely with oil. Bake them for 45 to 60 minutes, depending on their size, in a preheated oven set at 250 ° C (475 ° F). Allow them to cool for a few minutes before peeling them with your hands and serving with your favorite dipping sauce.
-In Eastern European nations, people like eating pickled beets to begin a meal;
-In India, beets are cooked with different spices, including turmeric and black mustard seeds;
-In Germany, they are cooked with sauerkraut and sliced bacon;
-In Lebanon, they are steamed and topped with a yogurt, mint, and garlic sauce;
-In Russia, they are served in salads with potatoes, carrots, pickled cucumbers, and raw onion.
-An great salad in France is made with diced cooked beetroot, lamb's lettuce, and walnut kernels, all drizzled with a walnut oil vinaigrette. Use red, yellow, and white roots if preferred, but cook the reds separately;
– A few hours (or even days) before serving, Amish folks add entire, peeled hard-boiled eggs to pickled beets. When the eggs are sliced on the dish, they turn a gorgeous crimson tint that contrasts wonderfully with their golden tone.
-Borsch is a classic soup from Eastern Europe that is cooked differently depending on the nation or location (Russia, Ukraine, Belarus, Poland, etc.). Cook tomatoes and potatoes in beef broth for the basic dish. In a separate pot, sauté thinly sliced or shredded onions, carrots, and green peppers. Cook for approximately five minutes after adding the chopped white cabbage. Combine the contents of the two saucepans and add the cooked and diced beets, as well as the lemon juice. Cooking time is 10 minutes. Serve with parsley, garlic, and dill, as well as a little cream and, if wanted, the meat used to make the broth.
Borsch was originally made using hogweed, a wild plant from which it gets its name, long before it was produced with beets. Traditionally, beets were lactofermented first, which gave the soup its acidic taste. We no longer put ourselves through this. We like to add vinegar or lemon juice to our salads. Some claim, however, that the final result is of substantially lesser quality.
-Cold borsch: overnight marinate cooked beets with sliced cucumber, chopped onion, sour cream and crème fraîche, as well as a little sugar and balsamic vinegar. Blend everything together before serving.
Cold borsch can also be combined with mashed potatoes to make a more substantial meal. Season with ginger and grated nutmeg.
What are the risks of eating beets?
Vitamin K, which is important in blood clotting, is particularly abundant in beet leaves. Certain anticoagulant medicines, on the other hand, need rather consistent vitamin K consumption from day to day. People who are undergoing this form of treatment should consult their doctor before ingesting beet leaves.
Vitamin K is abundant in beet leaves, and it is required for blood clotting, among other things. People who use anticoagulants (Coumadin®, Warfilone®, Sintrom®) on a regular basis should restrict their intake of beets and maintain a steady daily vitamin K intake, according to Health Canada. Raw beet servings should not exceed 125 mL (1/2 cup), and cooked beet servings should not exceed 60 mL (1/4 cup).
Did you know?
Urine may take on a crimson colour a few hours after eating beets. This occurrence occurs when beet pigments (betalains) are absorbed by the colon instead of being destroyed, which is completely safe for human health. This hue is influenced by a number of factors, including stomach acidity, digestive speed, and the type of beet consumed.
Although the red beet is high in carbohydrates, especially sucrose, it also has a lot of fiber, which inhibits the digestion of these sugars.
Resistance to insects, disease, and drought in wild beet populations (B. maritima) is highly genetically variable (about 10 times more than cultivated varieties). As a result, a multinational team of researchers has been formed to conserve this variety in order to pass on these traits to farmed beet29 by crossing and selection. Thus, pesticides and chemical fungicides should be used sparingly, and beet farming should be encouraged on areas with little or no irrigation. Similar traits are being researched in other Beta species.