They’re sweet, packed full of fiber and are truly one of the world’s healthiest foods.
I’m talking about beets, those rather unassuming roots belonging to the chenopod family. Beets aren’t particularly charismatic aside from their vibrant colors — from golden yellow to deep purple, crowned in bright to dark green.
It's a shame some people think of beets only as a traditional food eaten on holidays or as something to occasionally throw on a salad plate.
What the beet lacks in aesthetics, it more than makes up for in versatility. They're a vegetable that can be roasted, steamed or boiled.
They're generally widely available year round, though the best time to find fresh young tender roots is from June through October.
If you haven't tried beets in a while, here are six reasons why you’ll fall in love with this superfood and want to bring beets to the table often.
1. Energy Boost
Beets are rich in natural nitrates, which are converted in the body to nitric oxide, known to expand the wall of blood vessels so you enjoy more oxygen, nutrients and energy.
A recent study showed six days of beet juice enhanced overall physical performance and heart function during exercise, including a 2 percent reduction in resting blood pressure and a 20 percent increase in stamina.
2. Weight Loss
Beets have a sweet, earthy flavor but one cup of raw beets has only 35 calories, 8 grams of carbohydrates and is bursting with fiber, a perfect recipe for weight management.
The sugars in natural whole food beets are complex carbohydrates, sometime referred to as “smart carbs” that fuel the muscles and brain. Unlike refined sugar—which is sometimes made from beets— whole beet sugars contain powerful nutrients and phytochemicals.
3. Cupid’s Potion
Beets have been considered the ‘fruit of love’ since antiquity. Around 800 BC, an Assyrian text described beets growing in the Hanging Gardens of Babylon.
During the Roman Empire, beets were considered an aphrodisiac and were so beloved for their potency that frescoes of beets decorated the walls of the Lupanare brothel in Pompeii.
In Greek mythology Aphrodite ate beets to enhance her appeal, and in countries worldwide, tradition purports a man and woman will fall madly in love after eating from the same red beet.
Quaint folklore or natural Viagra? Studies show beets contain high amounts of natural boron, a trace mineral that increases the level of sex hormones in the human body, reported Tori Avey, food writer.
4. Mood Enhancer
The same natural chemicals in beets that promote amorous feelings can also help alleviate depression. Research shows that beets are a natural source of tryptophan and phytonutrients known as betalains. Both substances promote a feeling of well being that’s similar to the one that comes from eating chocolate.
5. Disease Fighting Superhero
Beets may well be the Tony Stark of vegetable roots. Several studies show that beets contain high amounts of vitamin C, folate, manganese and betalains. Betalains are powerful antioxidants that may protect humans from oxidative stress and chronic inflammation.
These factors have been linked to aging skin, some cancers, diabetes, chronic pain, high blood pressure and heart disease, among other health problems.
Some studies show as little as one cup of beet juice can have dramatic effects as a natural alternative to blood pressure medication for some people. Drinking two to three ounces of beet juice per day works as a natural technique to prevent constipation. Beets also contain unique epoxy xanthophyll carotenoids that can strengthen eye health.
6. Natural Dandruff Relief
It may sound counterintuitive but beets have been used for some time as a home remedy for dandruff. To control those embarrassing white flakes, simply boil a few beets until soft and then use the cooled water mixture on your scalp.
If you have blonde hair, unless you want deep red locks, choose white to yellow colored beets rather than red ones. (19th century Victorians used beets to dye their hair— and their Easter eggs too.) Red beets are fine to use on brunette hair, according to Totallybeauty.com.
Now that you know all about the benefits of beets, be choosy in your selection and preparation.
Pick firm beets with fresh greens and smooth skins. Here, size matters. Small to medium beetroots tend to have the best flavor and tender skins that won’t need to be peeled.
Wash your beets thoroughly before removing the greens with a knife, being careful to leave about one inch between the beetroot and the stem. Store beet greens separately from the root in plastic bags. You can refrigerate beetroots for up to one month, but it’s recommended to eat greens within three days.
Lynette Summerill is an award-winning writer and watersport junkie who lives in San Diego with her husband and two beach loving dogs. In addition to writing about cancer-related issues for EmpowHER, her work has been seen in publications internationally.
Sources:
Betalains—a new class of dietary cationized antioxidants Kanner J, Harel S, Granit R. J Agric Food Chem. 2001 Nov;49(11):5178-85. Study abstract at:
http://www.ncbi.nlm.nih.gov/pubmed/11714300
New Study find beetroot juice may help lower blood pressure. Dr. Vita.com
http://blog.drvita.com/new-study-finds-beetroot-juice-may-help-lower-blood-pressure
The Best Natural Dandruff Treatments. Totalbeauty.com. Accessed 17 Feb. 2014.
http://www.totalbeauty.com/content/article/natural-dandruff-treatments
Learn why these 10 foods are Edible Aphrodisiacs. Tori Avey. The History Kitchen. 10 Feb. 2014. Online
http://www.pbs.org/food/the-history-kitchen/10-edible-aphrodisiacs
Wettasinghe M, Bolling B, et al. Phase II enzyme-inducing and antioxidant activities of beetroot (Beta vulgaris L.) extracts from phenotypes of different pigmentation J Agric Food Chem.2002 Nov 6;50(23):6704-9. Abstract at
http://www.ncbi.nlm.nih.gov/pubmed/12405765
Reviewed February 19, 2014
by Michele Blacksberg RN
Edited by Jody Smith