HOW TO COOK BEETS: Beets

Beets (Beta vulgaris) are vibrant root vegetables prized for their earthy sweetness, deep red color, and powerful nutritional profile. Used across global cuisines and modern wellness diets, beets support heart health, energy, digestion, and overall vitality.

🔍 What Are Beets?

Beets are the edible taproot of the beet plant. Both the root and greens are nutritious and commonly eaten.

Common varieties:

Red beets – classic, sweet, antioxidant-rich
Golden beets – milder flavor, less staining
Chioggia beets – pink-and-white striped, slightly peppery
Sugar beets – grown mainly for sugar production

🧬 Nutritional Profile (per 100 g, cooked)

Calories: ~44 kcal
Carbohydrates: ~10 g
Fiber: ~2 g
Protein: ~1.7 g
Fat: ~0.2 g

Key nutrients:

❤️ Health Benefits of Beets

1. Cardiovascular Support

Rich in natural nitrates → increase nitric oxide
Improves blood flow and vessel flexibility
Helps lower blood pressure and reduce heart strain

2. Brain & Cognitive Health

Enhanced blood circulation supports brain oxygenation
May improve focus, memory, and mental clarity
Especially beneficial for aging adults

3. Energy & Athletic Performance

Improves oxygen efficiency in muscles
Enhances endurance and stamina
Reduces fatigue during exercise

➡️ Often consumed as beet juice before workouts.

4. Anti-Inflammatory & Antioxidant Power

Betalains combat oxidative stress
Helps reduce chronic inflammation
Supports cellular repair and disease prevention

5. Liver & Detox Support

Stimulates bile production
Supports liver enzymes
Helps the body process and remove toxins

6. Digestive Health

High fiber content promotes regular digestion
Supports beneficial gut bacteria
Helps prevent constipation

7. Blood Health & Anemia Prevention

Contains iron, folate, and vitamin C
Supports red blood cell production
Improves oxygen delivery throughout the body

8. Immune System Support

Antioxidants protect immune cells
Vitamin C boosts infection defense
Minerals support overall immune resilience

9. Weight Management

Low calorie, high fiber
Naturally sweet, satisfying
Helps control appetite and cravings

10. Bone & Muscle Health

Provides calcium, magnesium, and manganese
Supports bone density and muscle contraction

🥗 Culinary Uses

Roasted – caramelized and sweet
Boiled or steamed – tender and versatile
Raw, grated – crisp in salads
Juiced – energizing and detoxifying
Pickled – gut-friendly and tangy
Beet greens – sautéed like spinach

⚠️ Things to Know

Beeturia (red urine/stool) is harmless
High oxalates—moderate intake if kidney-stone prone
Best iron absorption when paired with vitamin-C foods

🌿 Beets in Traditional & Modern Diets

Used in Eastern European, Middle Eastern, and Asian cuisines
Common in detox diets and sports nutrition
Valued in Ayurveda and folk medicine for blood and liver health

✅ Bottom Line

Beets are a nutrient-dense superfood offering powerful support for heart health, energy, digestion, immunity, and detoxification—while being affordable and easy to prepare.

OTHER RECIPES

How to cook beets

It is difficult to believe how the raw beets can be transformed into something wonderfully soft and buttery once they are cooked.

While beets are available throughout the year, their season runs from June through October when the youngest, most tender beets are easiest to find.

Edible green leaves are attached to the tapered round or oblong root portions that we know as beets.

While we often think of beets having a reddish-purple hue, some varieties are white, golden-yellow or even rainbow colored.

The sweet taste of beets reflects their high sugar content making them an important raw material for the production of refined sugar; they have the highest sugar content of all vegetables, yet are very low in calories
How to cook beets

VIDEO:

HOW TO COOK BEETS

Beets