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Sunday, June 16, 2024

Beets- 7 Amazing Nutrition facts and Health benefits

Selection and storage

In the stores, choose fresh, bright, firm-textured medium-size beets featuring healthy stems. Avoid soft, over-mature, and large beets as they are unappetizing. Whenever feasible, go for organic produce for rich flavor and extra nutritional benefits.

In the farmer’s markets, beets are often available with their intact top greens. If you are looking to buy one, then separate its tops from the roots immediately because their top greens wean away moisture and nutrition from the roots.

Beet greens, just like other greens, should be washed thoroughly under clean, running water and rinsed in saline water for about 30 minutes to remove soil, sand, dirt, and any insecticide residues before use.

Top beet greens should be used while they are fresh. Beetroot, however, can be kept in the refrigerator set at high relative humidity for up to ten days.


Besides its crispy root, fresh, tender top greens and stems are also very popular in the recipes.

To prepare, gently scrub and wash the roots in clean running water before use to remove sand, soil, and dirt. Peel the tough outer layer using
a vegetable peeler. Cut the root into chunks, squares, or thin slices as you may desire.

Here are some serving tips:

Garden beets are being used in a variety of delicacies.

  • The root may be eaten raw in salads with carrot, radish, cucumber, cabbage, etc.

  • Steam the small cubes and serve warm with butter as a delicacy.

  • Pickled beets are a part of the traditional food in the southern American states.

  • Beet juice is a popular health drink.

  • In India, the roots are eaten boiled in curries with other vegetables such as carrot,
    potato, tomato,.

  • In Europe, cooked chunks are enjoyed as a side dish with added olive oil, vinegar, or lemon juice.

  • In Europe, cooked chunks are enjoyed as a side dish with added olive oil, vinegar, or lemon juice.

Betanin pigments, obtained from the plant parts, are being used in the food industry as colorants, e.g. to improve the color of tomato paste,
sauces, desserts, jams and jellies, ice cream, sweets, etc.

Safety profile

Beeturia is a harmless condition of passing red or pink color urine after eating beets and its top greens. The condition is seen 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. Therefore individuals with a known history of oxalate urinary tract stones are advised to avoid eating an excess of these greens. (Medical Disclaimer).

≻≻-Back to Vegetables from Beets nutrition. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and
health benefits.

≻≻-Read Beet greens nutrition facts.

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Further resources:

  1. Refer Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.

  2. USDA National Nutrient database.

  3. The American Journal of Clinical Nutrition-Betaine in Human nutrition.

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