Wednesday, February 15, 2017

Why Beets are Tops

Health Info, Serving Ideas for Beets

The deep red-purple color of a beet root and neon green and vivid red combo on the leaves is sure to delight your senses. Do you realize bold colors are nature’s way of broadcasting beets’ earthy, sweet flavor and nutritional punch? 

I sense your body will be truly grateful whenever you munch on this veggie, because it’s flavorful, simple to prepare, and packed with health promoting benefits.

This post was updated 1/8/2022

Read on to learn top reasons why this veggie is so good for you, and tasty ways to serve them to your family and friends. If you already eat beets, perhaps when you read how easy it is to use them, you'll eat them more often.

Beet greens are in the same botanical family as spinach and chard. Key nutrients in beet greens include fat-soluble vitamins A and K, as well as water-soluble vitamin C and vitamin B2. 

Beets are an excellent source of Copper, Fiber, and Folate. Minerals in beet greens include Iron (32% of the RDA), Magnesium, Manganese, Potassium, and Phosphorous. 

Beet greens are an excellent source of calcium and provide 25% of the recommended daily amount (98 milligrams per serving) of magnesium. Beet greens have a higher nutritional score than mustard greens and turnip greens, in that beet greens contain both calcium and magnesium and the other two don’t contain magnesium.

The root part of the beets, whether it's red-violet or orange-yellow contains powerful nutrient compounds or Betalains. These substances function both as antioxidant and anti-inflammatory agents, ones that help prevent heart disease and stroke. 

Beets also work to support liver health, detoxification, immune function, bone health, and blood sugar balance. Read this information if you are diabetic. Then check with your health care provider and review whether Beets are a Good Food Choice for You.

Beets help protect against heart disease, birth defects, inflammation, and oxidative damage. Read this from Dr. Andrew Weil at Stumped by Oxidative Stress?

Beet root is an outstanding source of a key carotenoid, Lutein. Lutein plays an especially important role in eye health, including the health of the retina.

For those who are concerned with high blood pressure, a report of a meta-analysis of 16 trials published in The Journal of Nutrition in 2013 shows that drinking one glass of raw beet root juice a day is enough to significantly reduce blood pressure in patients with high blood pressure, even when drugs had little effect. Reduce Blood Pressure Naturally

If you don't know how to juice veggies, see this YouTube Video, "How to Lower Blood Pressure by Juicing Apple, Beets, and Carrot." Fresh beet juice is prepared and sold in some specialty markets and displayed in the refrigerated case of others. Juice bars are springing up all over, because of the increased awareness and demand for fresh squeezed veggie and fruit juices.

Beets are at the forefront of research for cancer prevention and cure. See this article from the National Institute of Health (NIH) for info about Beetroots and disease prevention and heart health.

How to Prepare Beet Root, Stalk, and


Beets are incredibly versatile, and easy to prepare. Slip on rubber gloves and an apron before you begin to avoid staining your hands or clothing. Use a vegetable scrub brush to scrub the peel well. No need to remove the peel. It's the most nutrient dense area. Use a paring knife to separate the greens from the stalk and root, but do not discard. Any beet juice that remains on your cutting board can be easily removed by running utensils under cold water and washing. If you prefer, apply lemon juice before washing. Do the same with your hands.

Picture Shows Beets from Bottom to Top
beet root, beet stalk (stem) and beet leaves

The greens and stalk can be sautéed as you would spinach, chard, or kale. Add a drop of olive oil to your fry pan. Chop up small chunks of stem (stalk) and cook for 2 minutes until they soften. If oil has been absorbed add a few drops of water or liquid amino's (or low sodium soy sauce) to pan. Then continue cooking fresh beet greens in a matter or 2 or 3 minutes more. 

Eating beets is economical and environmentally savvy. Using the whole beet plant in various ways limits the amount of food you waste and reduces garbage dumped in the landfill. Any scraps that remain can be put into your compost pile.

Note: I always eat organic beet roots and beet greens, because organic means it isn’t genetically modified or sprayed with toxic chemicals. It also isn’t grown in soil that contains chemical fertilizers.

Beet Prep Ideas, Health Info

Chop, dice, shred, or grate raw beets and add them to your favorite salad mix. Some mixed greens already contain baby beet greens, so you're way ahead of the game. Beets taste especially good when you sprinkle on fresh herbs like dill. Bring out beets' natural goodness by sprinkling on lemon or orange juice as well.

Beets Taste Great and are Healthy in a Salad
Ingredients are All Organic: Romaine, Beets, Red Pepper, Snap Peas, Carrots
with Creamy Bean Herb Dressing

I'm delighted Angela Thompson at gave me the go-ahead to share a link to her recipe for Vegan Borscht (beet root soup). The Photo is from her too.

Vegan Borscht (Beetroot Soup) - Vegan and Gluten-Free
Serve this Soup Hot or Cold. It's So Good!

Beet roots can also be roasted, pickled, boiled, or steamed. No matter how you cook them, keep cooking time to 15 minutes or less to retain as many nutrients as possible.

My best tip is to eat beets and beet greens often. BEETS ARE TOPS!

Please comment below. Perhaps you'll answer one of my questions I pose below.

Are you a beet expert or novice? Explain.

What amazing health benefit from eating beet root and beet greens pleases you the most? 

Did you learn anything that was new by reading this post? Please explain.

Don't know about you, but I'm glad a veggie I LOVE is so healthy. 

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  1. Beets are great mixed with other items if beet flavor isn't your favorite. I have a weekly beet smoothie and I have a beet flavored beet yogurt spread that I love.

    1. Thanks so much for the visit and comment. Beets are so healthy and loaded with earthy flavor. It makes good sense to include them in foods that are palatable to you. Have a beautiful day and please come back again.

  2. My son swears by beet, carrot, orange juice that is made in a juicer. He has some health issues, and this juice makes him feel better. Although I'm not a big fan of the taste of beets, I appreciate the good things about them! I'm excited, too, to saute the greens. I've never done this.

    1. Thanks Pam for the visit and comment. Please let me know whether you enjoyed the beet green sauté. Funny thing. I made a dish with sautéed beet greens, pinto beans, mushrooms, onions, and garlic and served it last night for dinner. Have a beautiful day and stay safe and well.

  3. I love beets. I like to use the root and the greens together in a dish. Great post - Thanks for sharing at the What's for Dinner party. Hope you have a fantastic weekend!

    1. Glad you love and eat beets Helen. Have a beautiful day, and wish you a fun weekend.

  4. Beets are another vegetable we cook and enjoy often. I even have a couple of raw beet salads we enjoy.

    1. Beets are so healthy and delicious that I'm glad you eat them often. Thanks for the visit and comment. Have a terrific weekend.