In the case of beets, virtually the entire plant is edible, including both the root, which may be round or more elongated, and the leaves, especially the young ones. Young leaves of beetroot are interchangeably called beet greens or chard, although according to specialists, the term “chard” refers exclusively to leaf beet, while “beet greens” refers only to the young leaves of beetroot. Young beet leaves are used to prepare a popular Polish soup called botwinka. We can also prepare a cold soup based on beet greens broth. Simply add kefir and finely chopped radishes, cucumbers, chives and dill. Young beet leaves can also be used to prepare exceptional salads, for example with goat cheese and vinaigrette. The root is used in cooking in many forms after being boiled or baked, whereas raw beets are consumed relatively rarely, mainly because of their hardness and earthy flavor. However, it should be remembered that during heat treatment, vegetables generally lose certain amounts of valuable nutrients and that raw beets are the healthiest. Therefore, drinking beetroot juice is a good solution. To soften the characteristic flavor of raw beetroot, it is worth combining it with apple, carrot, blackcurrant, lemon, orange or grapefruit juice. You can also add mint, basil or parsley leaves to it.
Beets are a valuable source of carbohydrates, including dietary fiber, contain small amounts of protein and trace amounts of fat. Both beets and the juice pressed from them are a true treasure trove of vitamins and minerals. They contain, among others, vitamins C, E, A and K, as well as B vitamins, especially B9 (folic acid), whose content in 100 g of beets satisfies more than half of the body’s daily requirement for this substance. The list of minerals contained in beets and beetroot juice is also impressive. These include, among others, potassium, magnesium, phosphorus, iron, calcium, manganese, copper, selenium, zinc, boron, lithium and molybdenum. They also contain organic acids, primarily malic, citric, tartaric and oxalic acids, as well as polyphenols, carotenoids and glycosides, including betanin.
Beets are easy to digest and low in calories. 100 g of beets or beetroot juice contains only approx. 45 kcal. Thanks to the presence of fiber, beets improve metabolism and reduce hunger, which is why they are an excellent solution for people trying to lose excess weight. The glycemic index of cooked beets is 65 and is classified as medium, while in the case of raw beets it is 30 and is considered low. Therefore, beetroot juice may also be consumed in reasonable amounts by diabetics. Drinking raw beet juice helps restore the body’s acid-base balance and makes it possible to lower blood glucose levels without sudden spikes. The nitrogen compounds contained in beetroot juice help lower blood pressure and cholesterol levels, thereby reducing the risk of cardiovascular diseases such as stroke, ischemic heart disease and myocardial infarction. Raw beet juice has an extremely beneficial effect on the circulatory system and the production of red blood cells, which is why it is particularly recommended for people suffering from anemia. Beets and beet juice are also recommended for physically active people, including athletes, because they increase the body’s physical performance and have a beneficial effect on achieved results.
Beetroot juice, partly thanks to the betanin it contains, has antioxidant, antiseptic and anti-inflammatory properties. As a result, it is highly effective in the case of all kinds of infections, both bacterial and viral, as well as inflammatory conditions. Drinking beet juice supports the immune system, has a beneficial effect on the body’s overall condition and slows down the aging process. Thanks to its B vitamin content, beetroot juice supports the nervous system; among other things, it reduces emotional tension, alleviates the symptoms of stress, neurosis and depression, helps regulate sleep disorders and improves concentration. It is also recommended during pregnancy because it has a beneficial effect on the health of the mother and child, particularly on the development of the child’s nervous system, and helps in the case of anemia and gastrointestinal complaints (heartburn, constipation, etc.). Consuming beets and beetroot juice during menopause, among other things, alleviates complaints associated with osteoporosis, helps limit hot flashes, regulates heart function and helps reduce the frequency of migraine headaches.
According to some researchers, beets, due to their antioxidant and anti-inflammatory properties, have an extremely beneficial effect on the liver and kidneys. The substances contained in beets protect the liver from the harmful effects of alcohol and prevent excessive accumulation of fat cells in the liver. As for kidney function, they help combat inflammation and lower the levels of uric acid, total protein and creatinine in the blood serum. There is also some evidence that consuming beets may reduce the risk of developing certain cancers, including colorectal cancer, breast cancer and prostate cancer. Despite the numerous benefits of beets and beetroot juice, some people should limit their consumption or even eliminate them from their diet completely. Contraindications to their consumption include, among others, kidney stones, gout and rheumatism, and to a lesser extent irritable bowel syndrome, diabetes and insulin resistance. Above all, as with any other food product, caution and moderation should be exercised, and in case of doubt, a doctor should be consulted.