Do you know that 3 beets (126 g) small whole beets have only 45 calories? Not only that, but beets are also packed with essential vitamins and nutrients that are beneficial for a healthy lifestyle.

Beets contain fiber, folate, potassium, and vitamin C, all of which play a role in improving your overall health. Additionally, research has shown that consuming beets can help lower blood pressure and boost athletic performance.

In this article, you will learn about the different health benefits of eating beets, its versatility in cooking, the highly nutritious beet greens, and its historical significance in cuisine. You will also learn how to store beets, ways to incorporate beets into your diet, and the best ways to cook them. Lastly, we will explore the role of beets in traditional medicine.

The Health Benefits of Eating Beets

As previously mentioned, beets contain a variety of essential vitamins and minerals that are great for your health. Vitamin C, for example, is an important antioxidant that helps protect your cells from damage caused by free radicals. Meanwhile, folate is essential for brain development and helps prevent birth defects. Potassium, on the other hand, plays a critical role in muscle and nerve function and can help reduce the risk of heart disease. Lastly, beets contain nitrates, which can help regulate blood pressure and reduce the risk of heart disease. Eating beets regularly can help improve your overall health and reduce the risk of chronic diseases.

The Versatility of Beets in Cooking

Beets can be eaten raw, roasted, boiled, or even pickled. They can be added to salads, smoothies, and juices. Additionally, they can be used as a natural food coloring agent in a variety of recipes. One of the most popular ways to cook beets is to roast them. Roasting brings out their natural sweetness and gives them a slightly caramelized flavor. Beets can also be boiled and mashed to make a delicious beet puree that can be used as a dip or spread. Lastly, beets can be pickled and served as a tasty snack or condiment. The possibilities are endless when it comes to cooking with beets!

Beet Greens: An Underrated Superfood

Most people tend to dispose of the beet greens and only consume the root. However, beet greens are highly nutritious and should not be overlooked. Beet greens are an excellent source of vitamin K, which is important for bone health and blood clotting. They also contain vitamin A, which is great for eye health, and vitamin C, which boosts your immune system. Incorporating beet greens into your diet is easy. They can be sautéed, added to soups, eaten raw in salads, or blended into smoothies.

The History of Beets in Cuisine

Beets have been cultivated since ancient times and were used by the Romans and Greeks for medicinal purposes. They were also used as a natural dye for clothing. In the Middle Ages, beets were widely used in Europe and were even used to sweeten desserts. In the 18th century, beetroot soup became a popular dish in Russia and is still enjoyed today. Today, beets are enjoyed all over the world and are a staple in many culinary traditions.

Beets as a Natural Food Coloring

Beets can be used as a natural food coloring agent in a variety of recipes. They are especially useful in baked goods, such as red velvet cake. To use beets as a food coloring, simply grate or blend them into a paste and mix them into your recipe. Not only will you get a beautiful color, but you'll also be adding extra nutrients to your food. Using beets as a natural food coloring is a great alternative to harsh artificial dyes, which can have negative health effects.

How to Store Beets to Make Them Last Longer

Beets can last for several weeks in the refrigerator if stored properly. The first step is to remove the greens from the roots. The greens can be stored separately and used for another dish. Next, wrap the beets in a damp paper towel and place them in a plastic bag. This will help keep them fresh and prevent them from drying out. Lastly, store the beets in the vegetable crisper of your refrigerator. They should last for up to three weeks.

Ways to Incorporate Beets into Your Diet

One simple way to incorporate beets into your diet is to blend them into a smoothie. Simply blend beets with other fruits and vegetables for a delicious and nutritious drink. Beets can also be added to salads, roasted with other vegetables, or boiled and mashed for a tasty puree. Another way to incorporate beets into your diet is to use them as a natural food coloring agent. Beet paste can be mixed into a variety of recipes, such as pancakes, muffins, or frosting. By incorporating beets into your diet, you'll be getting a wealth of nutrients that are great for your health.

The Best Ways to Cook Beets

One of the best ways to cook beets is to roast them. Roasting brings out their natural sweetness and gives them a slightly caramelized flavor. To roast beets, simply wash them, wrap them in foil, and bake them in the oven for about an hour. Another great way to cook beets is to boil and mash them. This creates a smooth and creamy puree that can be used in a variety of dishes. To boil beets, simply peel and chop them, boil them until they are tender, and mash them with a fork. Lastly, beets can be pickled for a delicious snack or condiment. To pickle beets, simply slice them and place them in a vinegar and sugar mixture. Let them sit in the mixture for a few hours to absorb the flavors.

Beets: A Low-Calorie Food Option

As previously mentioned, 3 beets (126 g) small whole beets only have 45 calories. This makes them a great food option for those who are watching their calorie intake. Additionally, beets are high in fiber, which helps you feel fuller for longer periods of time. This can help you eat less overall and maintain a healthy weight. By incorporating beets into your diet, you'll be getting a low-calorie option that is high in nutrients and great for your health.

The Role of Beets in Traditional Medicine

Beets have been used for medicinal purposes for thousands of years. Ancient civilizations used beets to treat a variety of ailments, such as constipation, fever, and even hangovers. Today, beets are still used in traditional medicine to help lower blood pressure, improve digestion, and boost athletic performance. While more research is needed to fully understand the medicinal properties of beets, their long history of use for medicinal purposes speaks to their potential as a natural remedy.