Beets are often passed by in the produce section even though they’re available all year long. The reasons to stop and try them are extensive. Beet juice helps stimulate liver cells cleanse bile out of your digestive system. They have been shown to help cure gout. Beets are a good source of folate, which helps your body build tissues and create more red blood cells. They are great for eye health with lots of lutein and zeaxanthin. The phytonutrients within beets provide antioxidant, anti-inflammatory, and detoxification support.
This over looked no fat vegetable is a great source of vitamin c, folate, potassium, and manganese. A raw beet has a completeness score of 63 (out of 100) with an amino acid score of 71 (100 or more being exceptional). Things to note are that this is a higher sugar vegetable, and cooked beets can easily color or dye things red. The color issue can be solved by getting golden or white beets.
In 1 cup (~130 g) of beets are:
- 13 g of carbohydrates including 4 g of fiber and 9 g of sugar
- 0 g of fat
- 2 g of protein
The vitamin and mineral content include: (% of 2,000 calorie daily value)
- Vitamin C – 11 %
- Folate – 37 %
- Potassium – 13 %
- Manganese – 22 %
Here are ways to introduce beets into your life:
- Steam with a rapid boil for 15 minutes and enjoy as a side dish
- Add some raw sliced beets to a smoothie
- Add steamed, cooled, and peeled (or grated) beets to a salad
- Try borscht, an eastern European beet soup
In addition, don’t throw away the leaves or beet greans. They can be washed and added to a salad, vegetable smoothie, or sautéed. You can also review the super food for last month.