Health Benefits of Beets

Beets (Beta vulgaris) are vibrant root vegetables packed with essential nutrients and powerful plant compounds. Long used in traditional diets and modern sports nutrition, beets offer wide-ranging benefits for heart health, brain function, digestion, and overall vitality.

❤️ 1. Supports Heart Health & Blood Pressure

Beets are rich in dietary nitrates, which the body converts into nitric oxide—a molecule that relaxes and widens blood vessels.

Benefits:

Helps lower blood pressure
Improves blood flow and circulation
Reduces strain on the heart

➡️ Regular beet consumption has been linked to better cardiovascular performance and reduced risk of hypertension.

🧠 2. Enhances Brain Function

Improved blood flow from beet nitrates also benefits the brain.

How it helps:

Increases oxygen delivery to brain tissue
Supports cognitive performance, especially in aging adults
May slow age-related decline in mental sharpness

💪 3. Boosts Exercise Performance & Stamina

Beets are popular among athletes for a reason.

Why they work:

Improve muscle oxygen efficiency
Increase endurance and delay fatigue
Enhance workout performance, especially in cardio activities

➡️ Beet juice is commonly consumed 2–3 hours before exercise for maximum effect.

🧬 4. Powerful Antioxidant & Anti-Inflammatory Properties

Beets contain betalains, pigments responsible for their deep red color.

Benefits:

Neutralize harmful free radicals
Reduce chronic inflammation
Protect cells from oxidative stress

This makes beets beneficial in preventing long-term inflammatory conditions.

🧘 5. Supports Liver Health & Detoxification

Beets stimulate liver function and bile production.

Key effects:

Helps the liver eliminate toxins
Supports fat metabolism
May reduce fatty liver buildup

➡️ Traditionally used in detox and liver-support diets.

🌿 6. Improves Digestive Health

Beets are a good source of dietary fiber, which is essential for gut health.

Digestive benefits:

Promotes regular bowel movements
Feeds beneficial gut bacteria
Helps prevent constipation

🩸 7. Helps Prevent Anemia

Beets contain iron, folate, and vitamin C, all important for red blood cell production.

Result:

Supports healthy hemoglobin levels
Improves oxygen transport in the blood
Especially helpful for people with iron deficiency

🛡️ 8. Strengthens Immune System

Beets provide immune-supporting nutrients such as:

Vitamin C
Zinc
Antioxidants

These help the body fight infections and maintain resilience against illness.

⚖️ 9. Aids in Weight Management

Beets are:

Low in calories
High in fiber
Naturally sweet

Benefits:

Promote fullness
Reduce unhealthy cravings
Support balanced blood sugar levels

🦴 10. Supports Bone Health

Beets contain minerals like:

Calcium
Magnesium
Manganese

These nutrients contribute to strong bones and proper muscle function.

🥗 Best Ways to Eat Beets

Roasted (enhances natural sweetness)
Juiced (ideal for endurance and detox)
Steamed or boiled
Pickled (great for gut health)
Raw, grated in salads

⚠️ Important Notes

Beets may cause beeturia (pink/red urine)—this is harmless.
High in oxalates; people prone to kidney stones should consume in moderation.
Best paired with vitamin C–rich foods for better iron absorption.

✅ Bottom Line

Beets are a nutrient-dense superfood that support heart health, brain function, endurance, digestion, and detoxification—all while being affordable and easy to incorporate into meals.

OTHER SOURCES

How To Cook Beets..

Remember all those legendary Russian centenarians? Beets, frequently consumed either pickled or in borscht, the traditional Russian soup, may be one reason behind their long and healthy lives. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.

Beets Promote Optimal Health

The pigment that gives beets their rich, purple-crimson color-betacyanin-is also a powerful cancer-fighting agent.
Beets' potential effectiveness against colon cancer, in particular, has been demonstrated in several studies.

How to cook beets.....

In one study, animals under the double stress of chemically induced colon cancer and high cholesterol were divided into two groups. One group received a diet high in while the other group served as a control.

The beet fiber-fed animals rose to the challenge by increasing their activity of two antioxidant enzymes in the liver, and .

The liver is the body's primary detoxification organ where toxic substances are broken down and eliminated, a process that generates a lot of free radicals.

Glutathione peroxidase and glutathione-S-transferase are the bodyguards for liver cells, protecting them from free radical attack, so they can continue to protect us.

In other animal studies, scientists have noted that animals fed beet fiber had an increase in their number of colonic , special immune cells responsible for detecting and eliminating abnormal cells. With the increased surveillance provided by these additional CD8 cells, the animals in one of the studies given beet fiber had fewer pre-cancerous changes.

In stomach cancer patients, when scientists compared the effects of fruit and vegetable juices on the formation of , cancer-causing compounds produced in the stomach from chemicals called nitrates, beet juice was found to be a potent inhibitor of the cell mutations caused by these compounds. Nitrates are commonly used as a chemical preservative in processed meats.

How to cook beets...

beets-betaine-helps-lessen-inflammation

VIDEO:

Steamed Beets

Steamed beets are one of the best ways to enjoy this nutrient-packed root vegetable. Steaming preserves color, flavor, and nutrients more effectively than boiling and produces tender, sweet beets that can be eaten warm or chilled. This method works for red, golden, Chioggia (“candy stripe”), or baby beets.

Why Steam Beets?

Keeps flavor more concentrated than boiling
Preserves antioxidants and vitamins
Helps maintain bright color
Excellent for salads, meal prep, and simple sides
Requires minimal equipment and prep

Ingredients

3–5 medium beets (or 8–10 baby beets)
Water (for steaming)
Optional seasoning for after steaming:
- Salt and black pepper
- Olive oil or butter
- Fresh herbs (parsley, dill, thyme)
- Vinegar (balsamic, red wine, apple cider)
- Lemon juice
- Honey or maple syrup (optional)
- Garlic powder or minced cooked garlic

Step-by-Step Instructions

1. Prepare the Beets

Rinse beets thoroughly under cold water to remove dirt.
Leave the skin on—it peels off easily after steaming.
Trim the beet greens, leaving 1–2 inches of stem to reduce bleeding.
If beets vary greatly in size, cut the largest ones in half so they cook evenly.

2. Set Up Your Steamer

You can steam beets using:

Any method works as long as the beets sit above simmering water.

Add 1–2 inches of water to the pot and bring it to a boil.

3. Steam the Beets

Once the water is simmering:

Whole Medium Beets:

Steam 30–45 minutes.

Large Beets:

Steam 50–60 minutes.

Small or Baby Beets:

Steam 20–25 minutes.

Steamed Beet Chunks (peeled and cut before steaming):

Steam 12–18 minutes, depending on size.

How to tell they’re done:
Insert a knife into the thickest part—if it slides in with little resistance, the beets are ready.

4. Peel and Slice

Let the beets cool for 5–10 minutes or run under cold water so they can be handled.

Use your fingers, a paper towel, or a small knife to rub off the skins
(they should slip right off).
Slice, cube, or wedge the beets as desired.

How to Season Steamed Beets

Steamed beets taste wonderful with just salt, but here are great simple additions:

Basic Seasoning

Olive oil
Salt & pepper
Lemon juice or vinegar

Herb & Citrus

Fresh dill + lemon zest
Parsley + olive oil
Thyme + a splash of red wine vinegar

Sweet & Tangy

Balsamic vinegar + a drizzle of honey
Orange juice + maple syrup

Savory Buttered Beets

Melted butter
Pinch of garlic powder
Fresh chives

Creamy Dressing

Toss with:

Greek yogurt or sour cream
Dill
Lemon juice
Pepper

(Perfect for Eastern European-style beet salads.)

Serving Ideas

Steamed beets are very versatile and can be enjoyed:

1. As a Simple Side

Served warm with butter, herbs, salt, and pepper.

2. In Salads

3. In Bowls

Add to:

Grain bowls
Quinoa and veggie bowls
Roasted vegetable platters

4. As Meal Prep

Steamed beets keep well in the refrigerator for 4–5 days and can be used throughout the week.

5. For Smoothies or Juicing

Steamed beets blend easily and add sweetness and color.

Tips for Best Results

Try golden beets to avoid staining and enjoy a milder flavor.
Keep beets whole during steaming for best texture and color.
Save beet greens—they can be sautéed like spinach.
Refrigerate steamed beets unpeeled to help them stay fresh longer.
For more intense flavor, steam beets with aromatics in the water: bay leaf, thyme, orange peel.

Optional: Microwave Steamed Beets (Fast Method)

If you need them quickly:

Place peeled, cubed beets in a microwave-safe bowl.
Add 3–4 tbsp water.
Cover tightly.
Microwave 6–10 minutes, stirring once.

They won’t be quite as rich in flavor as stovetop steaming, but they’re convenient and fast.

OTHER RECIPES

Unlike sauteed beets which cook up moist, steamed beets cook up simply tender -- cooked with no added fats.

Place the peeled and sliced, diced or chopped beets in a steamer.

Cook for 5-15 minutes, depending on how small you have made them.

Beets are done when they're tender to your liking.

You can cook your beets whole, if you'd like.

Count on anywhere from 40 minutes to an hour, depending on their size.

Steamed Beets VIDEO:

How To Make Sauteed Beets

Sautéed beets are a simple, vibrant, and nutritious side dish that highlights the beet’s natural sweetness while giving it a rich, caramelized finish. This method is perfect when you want beets that are tender, lightly crisp on the edges, and full of earthy flavor—without long roasting times.

Ingredients

3–4 medium fresh beets (red, golden, or a mix)
1–2 tablespoons olive oil (or butter for richer flavor)
1 small shallot or ½ small onion, finely chopped (optional)
1–2 cloves garlic, minced (optional)
Salt and black pepper, to taste
1 tablespoon vinegar (balsamic, red wine, or apple cider) or lemon juice
Fresh herbs (parsley, dill, thyme, or chives), for garnish
Optional additions: honey or maple syrup, crumbled goat cheese, toasted nuts, orange zest

Step-by-Step Instructions

1. Prep the Beets

Rinse the beets well to remove dirt.
Peel the beets using a vegetable peeler.
Tip: Wearing gloves prevents staining.
Cut the beets into ½-inch cubes, thin slices, or matchsticks.
Cubes give the best sauté texture, while slices cook faster.

2. Par-Cook the Beets (Optional but Recommended)

Beets are dense and take longer to soften. Pre-softening helps them sauté quickly:

Option A — Microwave (fastest)

Place chopped beets in a microwave-safe bowl with 2–3 tbsp water.
Cover and microwave 4–6 minutes until slightly tender.

Option B — Steam or Boil (classic)

Steam for 8–10 minutes OR boil for 10–12 minutes until just tender.

You want them firm but not hard—like an apple that’s almost soft.

3. Sauté the Beets

Heat a large skillet over medium to medium-high heat.
Add olive oil (or butter for deeper flavor).
Add the pre-cooked beets in a single layer.
Cook 8–12 minutes, stirring occasionally, until:
- edges start to caramelize,
- centers feel tender,
- color deepens.
Season with salt and pepper.
Add aromatics (garlic, shallot) in the last 1–2 minutes so they don’t burn.

4. Finish With Flavor

To brighten the dish at the end:

Add 1 tablespoon balsamic vinegar or lemon juice.
Optional: a drizzle of honey or maple syrup to enhance sweetness.
Toss everything together for 30 seconds until glossy.

Serving Suggestions

Sautéed beets pair beautifully with:

Serve warm, at room temperature, or chilled.

Optional Flavor Variations

1. Garlic & Herb Beets

Add fresh thyme early during sautéing.
Finish with parsley or dill.

2. Sweet & Tangy Balsamic Beets

Add balsamic vinegar + honey in final minute.
Finish with crumbled goat cheese.

3. Lemon Butter Beets

Use butter as the fat.
Finish with lemon zest and juice.

4. Spiced Beets

Add cumin, coriander, or smoked paprika for an earthy, aromatic profile.

5. Orange-Glazed Beets

Add 2 tbsp orange juice + ½ tbsp honey at the end.
Garnish with orange zest.

Tips for Perfect Sautéed Beets

Cut evenly for even cooking.
Do not overcrowd the pan or the beets will steam instead of brown.
Use golden beets if you want less staining and a slightly milder flavor.
Leftovers store well for 3–4 days and can be reheated in a skillet.

OTHER RECIPES

How to Cook Beets

When cooking beets for dinner, choose sauteed beets whenever the other foods that are part of the meal are on the dry side (such as grains or rice). The cooking technique you use should always be considered in relation to the entire meal.

How To Cook Beets Instructions :

Place a frying pan with a lid over medium heat.

Add a little extra-virgin olive oil (1 teaspoon should do it).

When the oil is hot, add pre-peeled diced or chopped beets. Stir.

Add a few Tablespoons of water** and cover with lid.

Saute for 5-15 minutes, depending on how small you have made them.

Beets are done when they're tender to your liking. Serve the sauted beets..
How To Cook Beets..VIDEO:

Baked Beets

Baked Beets (Oven-Roasted Beets)

Easy • Sweet • Earthy • Tender

Ingredients

4 medium fresh beets
1–2 tbsp olive oil
Salt, to taste
Black pepper, to taste
Optional: fresh herbs (thyme, rosemary), balsamic vinegar, garlic powder, or honey

Instructions

1. Prep the Beets

Preheat your oven to 200°C (400°F).
Trim off the beet greens, leaving about 1–2 cm of the stems.
Wash and scrub the beets well.
You can bake them with skin on—the skin rubs off easily after roasting.

2. Wrap and Roast

You have two roasting options:

A. Whole-Roasted (Best flavor)

Drizzle each beet with a little olive oil.
Wrap each beet individually in aluminum foil.
Place on a baking sheet.
Roast 45–60 minutes, depending on size.
They’re done when a knife slides in easily.

B. Cubed-Roasted (Faster, a bit caramelized)

Peel raw beets and cut into cubes or wedges.
Toss with olive oil, salt, pepper, and optional herbs.
Spread on a baking sheet.
Roast 30–40 minutes, flipping halfway.

3. Peel (If Whole-Roasted)

Let cool slightly.
Use your hands or a paper towel to rub off the skins—they’ll slip right off.

4. Serve or Flavor

Delicious ways to finish baked beets:

Balsamic glaze + olive oil
Honey + lemon + salt
Herbs: dill, parsley, mint
Creamy topping: yogurt, goat cheese, feta
Add to salads with arugula, walnuts, and oranges

Extra Tips

Red beets stain—use gloves if you don’t want pink hands.
Store roasted beets in the fridge up to 5 days.
They reheat well or can be eaten cold.

If you’d like, I can also give you:
✅ Baked Beet Salad Recipes
✅ Balsamic-Honey Roasted Beets
✅ Roasted Beet & Potato Medley
Just tell me!

ANOTHER SOURCE

How to cook beets..
Baked beets are tasty and allow you to simply get them cooking and forget about them until the timer goes off.
Especially helpful if you don't have any room left on your stove top for one more pot or pan! Plus, they're very simple to make.
Unlike other cooking methods, there is no need to scrub the beets with water, because the water would cause the beets to steam. So simply clean off any dirt with a paper towel, if desired. Trim the roots and stems to 1/2", but there's no need to cut the beets farther than that.
Place the beets in an oven-proof baking dish and cover (foil works fine). Bake at 400 degrees for one hour, or until tender.
Remove from oven and let cool. Then simply slip the skins and root off with your fingers. You can leave the tail on if you're eating the beets whole, or take it off.
Beets can be chopped, sliced or diced at this point.
How to cook beets...

VIDEO:

How to Cook Beets 1

Discover how to prepare beets in three distinct methods. Beets can be roasted, steamed, or boiled. While they are most commonly linked to borscht, the pink soup from Eastern Europe, beets have numerous other applications. You can pickle them, create salads, and much more.

Are you a beet enthusiast? If so, you are fortunate because I will demonstrate how to cook them in three different ways! Whether you prefer to roast, steam, or boil them, I have you covered. Beets are a nutritious vegetable that is low in calories and high in fiber. They also provide essential nutrients such as potassium, magnesium, and vitamin C. Let us begin!

REASONS TO LEARN TO COOK BEETS

Beets are fantastic in salads, roasted as a side dish, used for pickled eggs, in borscht, and in countless other recipes.

You can utilize beets as a natural food coloring in pancakes, cakes, and cookies without changing the flavor!

They contribute a beautiful burst of color to your plate and are rich in vitamins – a single serving provides 20 percent of your daily folate requirement.

The method you choose to cook beets will largely depend on the recipe you are following. You will need to either boil, roast, or steam them, based on what you are preparing. Roasting will impart a slightly charred flavor, boiling will yield a softer beet, and steaming will fall somewhere in between. If you are preparing them as a side dish, all three methods outlined below are delightful, so the choice is yours!

HOW TO ROAST BEETS

Place washed beets on a large sheet of aluminum foil. The foil should be sufficiently large to completely encase the beets.

Drizzle with olive oil and season with salt and pepper.

Fold the sides of the foil to create a sealed pouch for the beets. Set it on a baking sheet to catch any drippings and roast in the preheated oven.

When the beets are tender enough to be pierced with a fork, they are ready. Allow them to cool, then peel them under running water.

How to steam beets

Outfit a large pot with a steamer and fill it with water, ensuring that the water level remains below the bottom of the steamer. The water levels may vary based on your steamer configuration. Bring the water to a boil.

Place the beets in the steamer basket and cover it. Steam on high until the beets are tender enough to be pierced with a fork, which will depend on their size. Allow them to cool, then peel them under running water.

2 image collage to demonstrate the process of steaming beets in a steamer basket

How to boil beets

Combine the beets, vinegar, bay leaf, garlic, and salt in a large pot. Fill the pot with water until the beets are completely submerged and bring it to a boil over high heat. Then, reduce the heat to a simmer.

Cook until the beets are fork-tender, which will vary according to their size. Allow them to cool, then remove the skin under running water.

2 image collage to illustrate how to boil beets in a small pot on the stovetop

Tips for cooking beets

Be attentive to the size of the beets. Size is important: small beets may be ready in 10 minutes, while larger ones could take up to 40 minutes. Keep checking regardless of the method you are using.

Do not peel the beet skin before cooking. It is unnecessary, and it is much easier to peel after cooking. Some people also find that peeling before cooking diminishes the earthy flavor of the beets.

Add vinegar (or lemon juice) to the boiling water.

This is a technique I learned that helps preserve the beets' vibrant red (or orange) color with just a small amount of either vinegar or lemon juice.

It is effective, and you will not notice the acidity.

Be cautious of staining. Indeed, beets can be challenging to handle at times due to staining. Most stains are easy to clean, but they can be persistent on cutting boards.

HOW TO REHEAT & STORE cooked beets

The optimal method for storing beets involves wrapping them in foil and placing them in the refrigerator. Alternatively, you may utilize a Ziploc bag or an airtight container. Beets are known to release moisture while in the fridge, so it is advisable to store them upright to prevent any mess.

When you are prepared to reheat them, simply place them in the oven at 350 degrees for approximately 15-20 minutes or until they are thoroughly heated. If you choose to microwave them, cook on high for about three minutes or until they are heated through.

HOW LONG WILL cooked beets LAST IN THE FRIDGE?

Your beets should remain fresh in the refrigerator for around 5 days. Should you observe any signs of mold or detect an unpleasant odor, it is important to discard them.

CAN I FREEZE beets after cooking them?

Indeed, you can freeze your cooked beets! Allow them to cool completely, then store them in an airtight container or freezer bag. Beets can be kept in the freezer for approximately 12 months. When you wish to consume them, simply thaw them in the refrigerator overnight or utilize the defrost setting on your microwave.

FREQUENTLY ASKED QUESTIONS

What is the easiest way to peel cooked beets?

One method is to scrub the peel off under running water. Alternatively, you may employ the dry method by using a paper towel to rub off the outer skin.

When should I cut my beets before cooking?

For certain purposes, such as roasting beets alongside other chopped vegetables on a sheet pan, it is indeed practical to peel and slice the beets prior to roasting. However, it is generally easier to slice larger beets after they have been cooked.

Do I need to cook beets before juicing them?

No, provided that you possess a juicer capable of processing hard vegetables, there is no requirement to cook beets prior to juicing.

If you have been reluctant to prepare beets due to uncertainty about the optimal cooking methods, I trust this tutorial has been beneficial! Beets are a vibrant and enjoyable way to enhance both flavor and nutrition on your plate. Please share which method you choose and enjoy!

Recipes to create with beets:

Roasted Beet Salad
Beet Pickled Eggs
Beet Orange Salad
Fall Harvest Salad
Farro Grain Bowl
Vegetable Spring Rolls

Should you find this tutorial on How to Cook Beets useful or if you attempt any recipe from Feel Good Foodie, please remember to rate the recipe and leave a comment below! Your feedback assists others who are considering this tutorial, and we would be eager to learn about your experience. Additionally, if you captured any photos, feel free to share them on Instagram so we can feature them in our Stories!

Notes

Storage: Cooked beets can be stored in the refrigerator for up to 5 days or in the freezer for as long as 12 months.

Cut off the beets stalk. You can cook the stalk like chard, if you like.
Cut off the pointy tip.
Rinse the beets.
Place the beets in a pot and submerge with waterBoil for 45 minutes, or until you can pierce the beets with a fork, all the way to the middle of the beet.
Remove beets from the water. Let cool until you can handle the beets. Skin them with a butter knife.
That’s how to cook beets! They are super good cooked this way. I always serve beets with steak, and often with a hearty pasta. After all, like I already said, beets keep your plumbing clear.
health-benefits-of-beets

Beet Salad.

This salad, featuring earthy beets, creamy goat cheese, crunchy walnuts, and a tangy vinaigrette, appears elegant yet is quick to prepare. By adding sliced steak, salmon, or chicken, it transforms into a stunning main dish.

My preferred dinner party salad is this beet salad recipe with goat cheese and walnuts. I cannot recall a time when I served it without a few guests requesting the recipe to take home. In the past, I would roast my own beets; however, high-quality vacuum-packed roasted beets, like Love Beets, are now readily available in the produce section of most grocery stores, simplifying the preparation of this salad.

Ensure that you dress the greens just before serving to prevent them from becoming soggy. If you wish to turn the salad into a complete meal, consider topping it with steak, grilled chicken, or pan-seared salmon.

For a variation, you can replace the beets with sliced apples or strawberries, substitute pecans or pistachios for walnuts, or switch the goat cheese for blue cheese or feta.

"Absolutely delicious 💯 The dressing is superb. I follow the recipe to the T, I’ve made this 3x already this week. YUM!"

Ingredients Required for Roasted Beet Salad with Honey-Dijon Vinaigrette:

Dressing components (red wine vinegar, Dijon mustard, honey, shallots, salt, pepper, and vegetable oil): A vibrant vinaigrette that offers subtle sweetness and a hint of zing. I prefer using vegetable oil instead of olive oil in this case due to its more neutral taste.

Mixed greens: The foundation of the salad—my favorites are baby spinach and arugula, but any tender greens will suffice.

Roasted beets: Earthy, sweet, and colorful. I opt for vacuum-packed store-bought beets for convenience, but you can roast your own (refer to the recipe for instructions). They also store well in the refrigerator or freezer.

Walnuts and goat cheese: They provide crunch, tang, and creaminess—creating an irresistible contrast with the beets and greens.

Step-by-Step Instructions

Step 1: Prepare the vinaigrette base. In a small bowl, combine honey, Dijon mustard, red wine vinegar, shallots, salt, and pepper, then whisk until well mixed.

vinegar, mustard, honey, shallot, and seasoning in bowl

Step 2: Incorporate the oil. While continuously whisking, gradually pour in the oil until the dressing becomes emulsified. (Alternatively, you can place all ingredients in a jar, seal it, and shake vigorously.) Gradually whisking in the oil or shaking the jar ensures a smooth dressing without the need for a blender.

adding oil to whisked vinegar mixture

Step 3: Sample and adjust. Taste the dressing and modify the seasoning as necessary—add a little more salt or a dash more vinegar, if desired. At this stage, the dressing can be refrigerated for up to 5 days; simply shake well before use.

Step 4: Combine the greens. Place the greens in a large bowl and mix with the vinaigrette. Arrange the greens on a serving platter or distribute onto individual plates, then garnish with walnuts, goat cheese, and beets. Add the beets last to prevent them from coloring the rest of the salad pink. Serve and enjoy!

More Salads You May Like

Kale, Apple and Pancetta Salad
French Grated Carrot Salad with Lemon Dijon Vinaigrette
Green Salad with Goat Cheese, Maple-Glazed Pecans & Maple Dijon Vinaigrette with Striped Linen Napkin
Mixed Green Salad with Goat Cheese, Glazed Pecans & Maple Dijon Vinaigrette
Crispy Chickpea Power Greens Salad

OTHER RECIPES

INSTRUCTIONS
Take fresh beets and cut the leaves off (beet leaves are also edible and nutritious, they are said to taste good steamed, but I've never cooked them).

Wash the beets in case there is some dry dirt stuck to them.

Place the beets in a cooking pot with water and boil for 40 minutes to an hour. The larger your beetroots, the longer the cooking time.
How to cook beets..

VIDEO:

Beets' Betaine Helps Lessen Inflammation

Helps Lessen Inflammation

Beets are more than a colorful root vegetable—they’re one of the richest natural sources of betaine, a bioactive compound with powerful anti-inflammatory and cell-protective effects. Here’s a clear, evidence-informed breakdown of how betaine works and why it matters for health.

🧬 What Is Betaine?

Betaine (trimethylglycine) is a naturally occurring compound derived from choline and found abundantly in beets, spinach, quinoa, and whole grains.

Primary roles in the body:

Acts as an osmolyte (protects cells from stress)
Donates methyl groups for critical biochemical reactions
Supports liver, heart, and metabolic health

Beets are one of the most concentrated whole-food sources of betaine.

🔥 How Betaine Reduces Inflammation

1. Lowers Pro-Inflammatory Markers

Betaine helps reduce key inflammatory compounds, including:

C-reactive protein (CRP)
TNF-α
Interleukin-6 (IL-6)

Lower levels of these markers are associated with reduced risk of chronic inflammatory diseases.

2. Protects Cells from Oxidative Stress

Betaine stabilizes cells under stress by:

Maintaining proper fluid balance
Protecting proteins and enzymes
Reducing oxidative damage that triggers inflammation

This is especially important in the liver, kidneys, and cardiovascular system.

3. Supports Healthy Methylation

Betaine donates methyl groups that:

Help regulate gene expression
Support detoxification pathways
Reduce homocysteine levels (linked to inflammation and heart disease)

➡️ Balanced methylation = lower systemic inflammation.

4. Improves Liver Function (Key to Inflammation Control)

The liver plays a central role in managing inflammation.

Betaine:

Reduces fat accumulation in liver cells
Improves liver enzyme balance
Protects against fatty liver–related inflammation

A healthier liver = better control of whole-body inflammation.

5. Supports Muscle Recovery & Reduces Exercise-Induced Inflammation

Betaine has been shown to:

Reduce muscle damage after intense exercise
Improve recovery
Limit inflammatory responses caused by physical stress

This makes beets valuable for athletes and active individuals.

🩺 Health Conditions Where Betaine May Help

By lowering inflammation, betaine may support prevention or management of:

Cardiovascular disease
Fatty liver disease
Metabolic syndrome
Type 2 diabetes
Joint inflammation
Age-related cognitive decline

🥕 Beets as a Natural Anti-Inflammatory Food

Beets deliver synergistic benefits, combining:

Betaine (anti-inflammatory & liver-supporting)
Betalains (antioxidant pigments)
Nitrates (improve circulation)
Fiber (gut-driven inflammation control)

➡️ This makes beets uniquely effective compared to isolated supplements.

🥗 Best Ways to Get Betaine from Beets

Roasted or boiled beets (betaine is heat-stable)
Beet juice (concentrated source)
Pickled beets
Beet powder (minimal processing preferred)

Tip: Pair beets with healthy fats (olive oil, nuts) to improve nutrient utilization.

⚠️ Important Notes

Excessive intake may affect people sensitive to oxalates—moderation is key
Betaine supplements exist, but whole beets provide broader benefits
Beeturia (pink urine) is harmless

✅ Bottom Line

Betaine in beets plays a crucial role in lowering inflammation by protecting cells, supporting liver health, improving methylation, and reducing inflammatory markers. Combined with antioxidants and nitrates, beets function as a natural, food-based anti-inflammatory strategy—not just a nutrient, but a whole-system benefit.

OTHER RESOURCES

People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in vegetables such as beets and spinach), have levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes, report Greek researchers in the (Detopoulou P, Panagiotakos DB, et al.)

Compared to those whose diets contained <250>310 mg of choline daily had, on average:

<250>

<250> * 22% lower concentrations of C-reactive protein

<250> * 26% lower concentrations of interleukin-6

<250> * 6% lower concentrations of tumor necrosis factor alpha

<250>

<250> Compared to those consuming <260>360 mg per day of betaine had, on average:

<250><260>

<250><260># 10% lower concentrations of homocysteine

<250><260># 19% lower concentrations of C-reactive protein

<250><260># 12% lower concentrations of tumor necrosis factor alpha

<250><260>

<250><260> Each of these markers of chronic inflammation has been linked to a wide range of conditions including heart disease, osteoporosis, cognitive decline and Alzheimer's, and type-2 diabetes.

<250><260>

<250><260> In an accompanying editorial in the American Journal of Clinical Nutrition entitled, "Is there a new component of the Mediterranean diet that reduces inflammation?

<250><260>

<250><260>Choline and betaine work together in the cellular process of methylation, which is not only responsible for the removal of homocysteine, but is involved in turning off the promoter regions of genes involved in inflammation. Exposure to oxidative stress is a potent trigger for inflammation.

<250><260>

<250><260>Betaine is formed from choline within the mitochondria , and this oxidation contributes to mitochondrial redox status.

<250><260>

<250><260> The association between choline and betaine and inflammation can be confirmed in studies of other populations, an interesting new dietary approach may be available for reducing chronic diseases associated with inflammation.

<250><260>

<250><260> Recommended daily intakes of choline were set in 1998 at 550 milligrams per day for men and 425 milligrams a day for women. No RDI has been set for betaine, which, since it is a metabolite of choline, is not considered an essential nutrient.

<250><260>

<250><260> Practical Tip: Egg yolks are the richest source of choline, followed by soybeans.

<250><260>

<250><260>Beets, spinach and whole wheat products are primary sources of betaine.

<250><260>

<250><260>How to cook Beets...

<250><260>

<250><260>Beets' Betaine Helps Lessen Inflammation Video :

<250><260>

<250>

<260>