Thanks to its pretty bright red color, the beet is recognizable among a thousand. If its earthy taste is not always unanimous, beets are increasingly used in cooking by gourmets. Excellent news when we know that its content of essential nutrients is a real asset for our daily health.
Characteristic of beetroot
- Excellent source of antioxidants;
- Rare betalain content;
- Promotes eye health;
- Contributes to the health of the cardiovascular system;
- Rich in essential micronutrients.
Nutritional and caloric values of beets
For 100 g of raw beets:
| Nutrients | Average content |
| Calories | 42.8 |
| Proteins | 1,44 g |
| Carbohydrates | 7,13 g |
| Lipids | 0,4 g |
| Dietary fiber | 2,5 g |
| Glycemic load : Low | |
| Antioxidant power : High |
Focus on the micronutrients contained in beets
For a long time, beetroot was accused of being too high in sugars to be considered a health food. However, in addition to a quite reasonable carbohydrate content, it benefits from a complete and interesting nutritional profile. Among the micronutrients contained in the flesh of the beet, we can mention the following:
- Vitamin A : boiled beet leaf is an excellent source of vitamin A. Raw beet leaf is a good source of vitamin A for women and a good source for men;
- Vitamin K : beet leaf is an excellent source of vitamin K;
- Vitamin B2 (riboflavin) : boiled beet leaf is a good source of vitamin B2, while raw beet leaf is a source;
- Vitamin B9 (folate) : beets are a good source of vitamin B9;
- Copper : boiled beet leaf is a good source of copper, while raw beet leaf and beet leaf are sources;
- Iron : boiled beet leaf is a good source of iron for men and a source for women. Raw beet leaf is a source of iron. Beets are a source of iron for humans only;
- Magnesium : Boiled beetroot leaf is a good source of magnesium for women and a source for men. Boiled beetroot and raw beetroot leaf are sources of magnesium. Raw beets are a source of magnesium for women only;
- Manganese : Boiled beet leaf is a good source of manganese. Boiled beetroot is a good source of manganese for women and a source for men. Raw beetroot and its raw leaf are sources;
- Vitamin B1 (thiamin) : boiled beet leaf is a source of vitamin B1;
- Vitamin B5 (pantothenic acid) : boiled beet leaf is a source of vitamin B5;
- Vitamin B6 (pyridoxine) : boiled beet leaf is a source of vitamin B6;
- Vitamin C : beet leaf is a source of vitamin C;
- Vitamin E : beet leaf is a source of vitamin E;
- Calcium : boiled beet leaf is a source of calcium;
- Potassium : Boiled beets and beet leaves are sources of potassium.
The benefits of beets
Thanks to its high content of vitamins and minerals, beets are a real ally for our health. Like all fruits and vegetables, and when consumed as part of a varied and balanced diet, it has a preventive effect on many chronic pathologies.
Reduction of the risk of cancers
A study has shown that the consumption of betanin, one of the pigments giving beets their characteristic color, reduces the appearance of skin, liver and lung cancers in animals. Additionally, research indicates that the carotenoids in beet leaves may help prevent certain cancers, including breast cancer and lung cancer.
Antioxidant power
Beets are one of the vegetables with the best antioxidant power. Antioxidants are compounds that protect cells in the body from damage caused by free radicals. The latter are very reactive molecules that would be involved in the appearance of cardiovascular diseases, certain cancers and other chronic diseases.
Eye health
According to several studies, a regular intake of lutein and zeaxanthin, carotenoids contained in beet leaves, is associated with a lower risk of macular degeneration, cataracts and retinitis pigmentosa. However, more larger studies are needed to confirm these effects.
In addition, beet leaves (raw or cooked) contain lutein and zeaxanthin, 2 antioxidant compounds from the carotenoid family. These compounds are said to have beneficial effects on certain cancers and on eye health. Indeed, they are particularly concentrated in the macula and the retina, thus protecting the eye from oxidative stress which could cause it damage.
sports performance
Some studies have shown that beetroot juice, rich in nitrates, would have beneficial effects on sports performance by reducing the cost of oxygen during continuous efforts. Consuming a dose of beetroot juice would also have beneficial effects on cardiovascular performance at altitude. Other studies have shown no effect, but it seems that some subjects respond more markedly to beetroot juice supplementation than others.
One of the rare sources of betalains
Beets are one of the few plants that contain betalains, a family of pigments that contribute to their pronounced color. These compounds have been shown to be potent antioxidants in vitro. In humans, a certain proportion of betalains would be found in the bloodstream following the consumption of beet juice. Betalains would remain stable in the gastrointestinal tract without significant loss of their antioxidant properties and their bioavailability would be high. Betalains also possess anti-inflammatory, antitumor and liver protection properties.
Phenolic compounds
Beets contain phenolic compounds, including flavonoids. These compounds provide the beet with an antioxidant power that would remain constant, even after the beet has been cooked. The skin of the beet would contain at least 3 times more phenolic compounds than the flesh. Its leaves are also very rich. A study has shown that the content of phenolic compounds in fresh beet leaf juice is the highest among several vegetables, exceeding the content of spinach and broccoli juice.
Nutritionist’s word
A few hours after eating beets, it may happen that the urine or stool takes on a reddish tint. This phenomenon would occur when the pigments of the beet (betalains) are absorbed by the intestine instead of being degraded. Several factors can influence this coloring, such as the acidity of the stomach, the speed of digestion, the variety of beet consumed, etc. This feature does not represent a health hazard.
How to choose the right beet?
Beets come in several varieties: red, yellow and white. Red beet, the best known, has such a pronounced color that it is used as dyes in industry. The white beet is used in particular for the manufacture of sugar; it is also called “sugar beet”.
beet id card
- Family: Chenopodiaceae;
- Origin: Mediterranean;
- Season: October to March;
- Red color ;
- Flavor: earthy and sweet.
Properly store beets
- Cellar: 1 to 3 months at temperatures close to freezing point and 95% humidity;
- Refrigerator: 1 to 2 weeks in a perforated plastic bag;
- Freezer: cook them, cut them into slices or cubes and put them in a freezer bag;
- Dehydrator: During the Second World War, it was discovered that beetroot was, of all vegetables, the one that dried best. Cut it into thin slices and put it in the dehydrator or in an oven set to the minimum temperature, leaving the door slightly open.
How to prepare beets
The beet embellishes all the dishes. Its leaves, which can be eaten raw or cooked like spinach, are particularly rich in vitamins and minerals.
Regardless of the cooking method used, it is recommended to cook beets with their skins on to minimize nutrient loss. It also peels much more easily when cooked.
Savor raw beets
Peel the beets and grate them. Add them to a lettuce chiffonade or eat them as is with a homemade dressing. Or, cut them into thin slices and season them in the same way.
Some easy recipe ideas with beets
- Grated and quickly steamed. Coat them with tarragon, mint or dill butter;
- Beet leaves, raw or cooked, are eaten like those of spinach or Swiss chard;
- Cook young beets and their leaves separately and serve them together with an aioli (sauce made from crushed garlic, egg yolk and olive oil);
- In the oven. Place whole beets of similar size in a bowl. Pour a drizzle of olive oil, salt and pepper. Mix well with your hands so that they are well coated in the oil. In an oven set at 250°C (475°F), bake them for 45 to 60 minutes, depending on their size. After letting them cool for a few minutes, peel them by simply sliding the skin off with your hands and serve with the sauce of your choice;
- In potato chips. Peel the beets and cut them into thin slices. Fry them in oil as you would for potatoes. Drain, salt and serve.
Traveling with beets
- In Eastern European countries, people like to start a meal by eating pickled beets;
- In India, beets are simmered with various spices, including turmeric and black mustard seeds;
- The Germans prepare them by cooking them with sauerkraut and diced bacon;
- In Lebanon, they are steamed and coated with a yoghurt, mint and garlic sauce;
- In Russia, they are prepared in a salad with potatoes, carrots, pickled cucumbers and raw onion;
- In France, an excellent salad is prepared with diced cooked beets, lamb’s lettuce and walnut kernels, all drizzled with a walnut oil vinaigrette. If desired, use red, yellow and white roots, making sure to cook the reds separately;
- The Amish add whole, peeled hard-boiled eggs to pickled beets a few hours (even days) before serving them. The eggs then take on a beautiful red color which contrasts pleasantly with their yellow when they are cut on the plate.
Borsch, an Eastern European specialty to discover
- Classic borsch : this traditional soup from Eastern Europe (Russia, Ukraine, Belarus, Poland, etc.) can be prepared in many ways, depending on the country or region. For the basic recipe, cook tomatoes and potatoes in beef broth. In another pan, sauté chopped or grated onions, carrots and green peppers. Add shredded white cabbage and cook for ten minutes. Mix the contents of the 2 saucepans and add cooked and diced beets and lemon juice. Cook for ten minutes. Add parsley, garlic and dill and serve with a little cream and, if desired, the meat used to prepare the broth;
- Cold borsch : Marinate cooked beets overnight in the refrigerator with diced cucumber, minced onion, sour cream and crème fraîche, along with a little sugar and balsamic vinegar. Before serving, put everything in a blender;
- Variations : You can also create a heartier dish by mixing cold borsch with mashed potatoes. Season with ground nutmeg and ginger.
Did you know ? Long before being prepared with beets, borsch was made with a wild herb, hogweed, from which it takes its name. In the past, the beets were first lacto-fermented, which gave the soup its tangy flavor. Today, we no longer go to this trouble. We prefer to add vinegar or lemon juice. But some claim that the final product is of significantly lower quality.
Here are some recipe suggestions:
- Red beetroot and avocado verrine
- beet salad
- beet soup
Contraindications and allergies
Although great for your health, beets may not be for everyone. For good reason, the vitamin K it contains in quantity can interfere with certain drug treatments, particularly anticoagulant treatments.
Vitamin K and blood thinners
Beet leaves contain a high amount of vitamin K, which is necessary for blood clotting, among other things. Health Canada recommends that people who take anticoagulants daily (Coumadin®, Warfilone®, Sintrom®) limit their consumption of beets and ensure that their daily vitamin K intake is as stable as possible. Portions should not exceed 125 ml (1/2 cup) of raw beets, or about 60 ml (1/4 cup) of cooked beets.
History and anecdotes
The term « betave » appeared in the French language in the 17th century. This word derives from “chard”, a plant from which beet comes directly, and from “roe”, which designates any vegetable plant that is grown for its root. In Switzerland and Savoie, beetroot is also called « red carrot ». All of our modern beets, including the sugar beet, descend from a common ancestor (Beta vulgaris var. maritima), originally cultivated for its leaves. This is also the case with Swiss chard (Beta vulgaris var. cicla), which belongs to the same species. The plant comes from the coasts of the Mediterranean, where it still grows wild and from where it would have spread eastward in very ancient times.
Sugar beet
While Swiss chard was eaten by our prehistoric ancestors, beets only appeared on the table at the turn of our era. At least, as food, because the Ancients used the root for medicinal purposes. It was not until the middle of the 19th century that its use became popular and market gardeners found seeds of improved varieties on the market. We then selected varieties with red, white and yellow roots, the latter having long been prized in Europe for its sweet flavor and because it is particularly suitable for pickling. As for the leaves, they have long been prepared in the manner of spinach. There are also varieties with very large roots (fodder beets) which have always been used as food for livestock. It’s’
The beet crossed the Atlantic from the earliest days of colonization, perhaps during Jacques Cartier’s third voyage. It is said that during this journey, he brought “all kinds of grain and seeds”. In August 1749, botanist Pier Kalm listed in his diary the vegetables he had seen in a vegetable garden in Quebec City, including red beets « in fairly large quantities ». However, there were few varieties available at the time, as evidenced by a catalog dating from 1818 which only offers one. On the other hand, in 1878, 10 were offered and in 1932, a dozen varieties. Today, although a handful of hybrids dominate the market, old varieties such as crapaudine, egyptian, yellow,
Organic gardening
Beet seed is actually a very hard fruit containing a few seeds. If you have trouble getting them to germinate, you can crush the fruits with a rolling pin to break their envelope.
The beet does not fear the cold and can therefore be sown very early in the spring, as soon as the ground can be worked. Sow in loose, deep soil rich in organic matter. In southern Quebec, depending on the year, it is sometimes possible to sow from mid-April, provided the seedlings are protected with an agrotextile. The latter helps to keep some heat in their immediate environment and to limit damping-off problems.
Most gardeners are unaware that you can also start a few plants in a greenhouse or indoors by giving them light and humidity. Just transplant them to the garden when the weather allows it. At the time of transplantation, however, care must be taken to place the root vertically to prevent it from deforming.
For growing in a border, space the plants 10 cm to 15 cm in all directions. Row cropping requires the same row spacing and rows should be 30cm to 45cm apart.
By sowing successively every 2 or 3 weeks, you will have very tender young beets and fresh leaves throughout the season. The last sowing must be done no later than the end of July.
Irrigate regularly to obtain very tender roots that are not very prone to disease. Beets require little nitrogen for growth and relatively little phosphate. On the other hand, we must ensure that the soil is well supplied with potassium. In addition, it is particularly sensitive to boron deficiency. It will therefore be necessary to provide it if necessary.
The leaf miner can cause damage during hot summer weeks. Protect with an agrotextile or a tightly woven curtain.
The plant will be able to tolerate a few frosts in the fall, but it will have to be harvested before very cold weather. The season can be extended a little by mulching the plants in October.
Ecology and environment
Wild beet (B. maritima) populations have a very high genetic variability in terms of resistance to insects, diseases and drought (about 10 times more than cultivated varieties). An international team of researchers has therefore been set up to preserve this diversity in order to transmit, through crossing and selection, these characteristics to cultivated beet29. It is thus desired to limit the use of pesticides and chemical fungicides, and to promote the cultivation of beets in land with little or no irrigation. Other Beta species are also being studied for similar characteristics.
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