Beets
Overview
Beetroot or beets (Beta vulgaris rubra) are native to Southern Europe but are now cultivated all over the world. A derivative of sea beet, this plant can still be found growing wild around the Mediterranean Sea.
History
Legends of beetroot go back to ancient Greece, where it is said this vegetable was offered to the god Apollo as a tribute and that Aphrodite ate beetroot in order to maintain her beautiful features.
The 19th Century saw a huge rise in the commercial value of beets when the discovery was made that beets could be used to produce sugar. When the British cut off access to sugarcane, Napoleon declared beets would be used as the primary source of sugar.
Nutritional Information
Phytonutrients called betalains can be found in beets and are known to have several beneficial effects on the human body. Not only are betalains antioxidants, they also have anti-inflammatory and detoxification properties.
Vulgaxanthin and betanin are two of the betalains contained in beets. Scientists have recently been touting colorful foods as the best sources of nutrients, and beets definitely fall into this category. Not only are beets a great source of antioxidants, they also contain manganese and vitamin C.
An additional positive health factor in consuming beets is their fiber content. Recent research is beginning to suggest that not all “dietary fiber” is created equal. The fiber found in beets and carrots may provide additional health benefits when it comes to the human body’s digestive tract. It is believed that at least some of the special fiber benefits in beets may be attributed to the pectin polysaccharides that are present.
However, it is important to know how to prepare beets so that the maximum amount of nutrients can be preserved during the cooking process. For instance, 15 minutes of steaming loses far less nutrients than 25 minutes of steaming beets. When roasting this colorful vegetable, 60 minutes is highly preferred to 90 minutes.
Not only can the flesh of the beet be eaten, the leaves can be cleaned and used in salads, not unlike Swiss chard. These greens are very rich in nutrients, with high concentrations of vitamins and minerals, not to mention carotenoids such as lutein/zeaxanthin and beta-carotene.
Health Benefits
With its unique combination of minerals and phytochemicals, the beet is known to resist infections, treat disorders of the liver, blood and immune system, and increase the amount of oxygen going to the cells.
It is thought beetroot helps to stimulate the human body’s immune system by improving tissue oxygenation and respiration in cells. Consuming beets appears to encourage the production of new red blood cells, a process which is known as erythropoiesis. The state of increased respiration allows nerves, muscles and the heart to perform more efficiently and to generally thrive.
Recent studies are showing evidence that some cancer cells are forced to either die or revert to normal because of the alteration in respiration rates caused by eating beets. While further research may find that ingesting beets does not cure cancer, research may conclude that the betanin found in beets can lessen the growth of tumor cells through the inhibition of pro-inflammatory enzymes. Tests thus far have been conducted on patients suffering from cancers involving the colon, stomach, lungs, breasts, nerves, prostate and testicles. The betalains in beets may someday be commonly used for the treatment of certain types of cancer as well as in cancer prevention.
While limited research has been completed regarding the benefits of the antioxidants in beets when it comes to the health of nerve tissues and eye health, the general consensus is that beets are helpful in this area as well. The most striking point when it comes to beets and antioxidants is the unusual mix of antioxidants found in this vegetable.
Beets are also a good source of betaine and folate. Working together, these two nutrients are known to work synergistically to reduce levels of homocysteine, a naturally-occuring amino acid that can damage blood vessels and thereby lead to heart disease, dementia, stroke, and peripheral vascular disease.
When a person’s body has been subjected to chronic unwanted inflammation, beets can often be of benefit. At the current time, several different types of heart disease are believed to be the result of chronic inflammation. Type 2 diabetes is another condition associated with chronic inflammation.
Some research points to the betalin pigments in beets supporting the body’s Phase 2 process of detoxification. Phase 2 is the metabolic step which causes toxic substances in the body to attach to small groups of nutrients. The betalains in beets are known to trigger this detoxification activity and help to expel toxins from the body.
It is estimated that between 10% and 15% of adults experience reddening of the urine (called beeturia) after eating beets. This condition may be indicative of problems regarding iron metabolism. People who have iron excess or iron deficiencies are much more likely to experience beeturia than those with a normal capacity to deal with iron in the body.
Cooking Tips
Salt takes away some of the color in beets while they are cooking, so add salt only at the end of cooking (if needed). Adding a little vinegar or lemon juice will brighten the color of a dish which has beets as the main ingredient. If the hands become discolored while handling beets, a little lemon juice will remove the purple stains.
Beets can be added to salads, or to soups by simply grating the raw vegetable and tossing in after cooking. Steamed beets can be marinated in extra virgin olive oil, fresh lemon juice or fresh herbs.
This vegetable can also be juiced alone or with one or more other vegetables.
Many of the pigments and nutrients are lost in the process of canning beets. Eat fresh beets when possible.
References
- Holford, P. The optimum nutrition bible, Little Brown Group (2004)
- Holford, P & Lawson, S. Optimum Nutrition Made Easy How to achieve optimum health, Piatkus Books (2008)
- Murray, M.T. et al., Encyclopedia of healing foods, London : Piatkus (2005)
- The National Research Council. Recommended Dietary Allowances, 10th ed, National Academy of Sciences (1989)
- Werbach, M. Nutritional Influences on Illness, 2nd ed, Third Line Press (1993)
Posted in Beets
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