The Unbeatable Beet: Health Benefits of Beets and Beet Juices

In recent years, beets have been underutilized. More often than not, they are simply found on a salad bar in slices or as an ingredient in pickled beet eggs.

They are no longer used for the sugar substitute they once used to be. This root and its greens are basically considered undesirable by many people. What people do not realize is beets have a rich history and are just as rich in health benefits.

They can be even juiced and enjoyed on their own in a glass, or they can be combined with other things to make delicious treats and meals.

There are a few risks to consuming beets, too, which we will cover in addition to all of the health benefits they offer.

Beets do not need to be relegated only to salads and egg pickling. They can be used in many other ways, too.

They are practically a healing vegetable with all of the health benefits they offer. They were once so revered that they are said to have grown in the hanging gardens of Babylon.

There is also a story about three beets which were sisters that would squabble about that is more important.

A fairy transported them to a time before beets to prove to them that people suffered without the beet in general, thus proving that all types of beets are important.

The lesson from this story shows the true value of the beet to older societies. Humans and animals alike benefited from different types of beets in the story, just as is so in ancient cultures.

Returning to reality, beets are known for their deep, red-purple color. They gain this color from geosmin, which gives them a fresh, soil or earthy taste and smell.

They often smell like a garden after a rain shower. Humans can be rather sensitive to geosmin, so people normally either hate beets or love them.

What are Beets?

Beets are a plant that has a taproot portion and a leafy portion. The roots are mostly known for their root portion, and the leaves are not as commonly used. They are also known as beetroot, table beet, garden beet, red beet, and golden beet.

They belong to a cultivated variety of Beta vulgaris. These plants have been cultivated solely to be consumed in two parts: the root and the greens. For beets, these leaves are actually called beet greens.

Many products are made from beets, particularly sugar beets. These types of beets contain a high amount of sucrose, which means it is highly used in place of sugar in some cultures, especially ancient ones.

When it comes to growing beets, it should be noted that they prefer colder weather. They actually grow the best in winter with temperatures of at least 40 degrees F (4 degrees C).

Therefore, it is best to plant them during the fall so they can grow during the winter and early spring. They should be harvested before the brunt of summer hits as they do not fare well in warmer weather.

The roots can be harvested in about eight weeks from the time they start to sprout, and the greens might be able to be harvested a little sooner than that.

History of Beets

Historically, beets were only consumed for their greens and not their roots. These greens were consumed similarly to chard in salads, which makes sense since chard is a close relative to beets.

They became so popular in Ancient Greece and Rome that these cultures found a safe way to grow them during warmer months to make sure there was as endless of supply as possible.

One of the main reasons why beets were so popular in these cultures is because they were considered to be an aphrodisiac because of the belief that they encouraged amorous feelings.

Therefore, stories exist of the goddess Aphrodite eating beets to increase her sex appeal to men. This thought process is actually not too far off from reality as beets contain boron, which heightens sex-driving hormones.

In some of these ancient cultures, there are claims that beets promote love so much that if one person eats from a beet and shares it with another person, then those two people will fall in love.

Beets are so much associated with sex in Ancient Greece and Rome that red beets would be hung around prostitution houses around 740 AD. This trend returned around the 20^th century.

There are also other ancient claims about beets. The Oracle at Delphi once contended that beets were worth their weight in silver. Likewise, Apollo was even offered a crop of beets to ensure his wealth.

The root portion of the beet was not really cultivated for consumption until 1542. At least, this year is the first known record of such cultivation.

In the beginning, they resembled turnips or parsnips in size and shape. Their bulbous shape did not first start appearing until the 1500s. This type of beet is said to be based on a variety that comes from northern Africa.

It took almost two more centuries for the current form of the beet to become popular as it is today. A chemist in Berlin named Andreas Sigismund Marggraf is noted with the most modern way to gain sugar from beets.

His pupil, Franz Achard, went on to perfect the method over time, and his research then led to the creation of beet beer, beet tobacco, and beet molasses. Other products were also made, too, but these are the most popular.

The beet was not always safe as far as being a protected vegetable. It took a king, namely the King of Prussia, subsidizing the sugar beet industry for them to sustain.

The first beet growing and processing plant once existed in what is now a part of western Poland, which was a pretty solid investment in the long run for Prussia.

The beet did not really become super popular for its sugar content until 1813. Napoleon Bonaparte ensured the beet’s future for sugar production when he made sure they were grown and processed for sugar when Britain placed an embargo on sugar.

What are Beets Good For?

We have already touched on the things that beets are good for a few times. First and foremost, they are known for their ability to be turned into sugar.

Believe it or not, 20 percent of today’s sugar production comes from beets. They are much easier to grow than sugar cane, and they require almost one-fourth of the amount of water to grow.

They can grow in even arid conditions in Egypt, though they are most popularly grown in parts of Europe and North America today.

One of the most popular locations where beets are grown for the sugar industry is in Michigan in the United States. In the 1830s, about two dozen companies existed for processing beets into sugar.

It did not really pick up until forested lands began to disappear around 1840, thus making timber a lost resource for the state.

Taking on processing beets into sugar became popular since they could grow easily in Michigan’s climate as it remains cooler for longer throughout the year.

The process of turning beets into sugar has not changed in almost 100 years. The beets go through a process called osmosis, which uses water to draw out the sugars found inside.

Beets are good for many other things than just to turn them into sugar. They are super high in Vitamin C, which means they are great for bones. At the same time, consuming beets can lower blood pressure and boost stamina.

Nutritional Value of Raw Beets

Like most vegetables, beets are best consumed raw in order to gain as much from them as possible nutritionally. One cup of raw beets only contains 58 calories, but it contains so much more.

Therefore, beets need to be used in more things than just salads and to pickle eggs. In an absolutely raw state, beets contain the following:

Nutritional Value of Canned Beets

Canned beets are preferred by many people because they are easier to cook with than the raw variety. In the United States, beets are most commonly found in can form instead of in other states.

One cup of strained, canned beets contains 49 calories, and it offers so many other vitamins and minerals, such as:

Nutritional Value of Pickled Beets

Pickled beets are one of the most popular ways to consume beets in the United States. They offer many nutritional benefits as well, though they are not as great as the raw or canned versions.

For example, one cup contains far more calories at 148 in total. This information on beets considers the fact that they are in their juices and not drained.

Everything Found in Various Kinds of Beets

As stated previously, beets are used for sugar. However, they can be used for other health benefits.

They contain a great deal of sodium, though, so people need to beware of this situation.

They contain a great deal of fiber, and they are very rich in Vitamin C.

Calories in Beets

Raw beets do not have many calories. They have about 58 calories, which is only a little more than some varieties of canned beets. These beets only contain about 49 calories.

However, people need to be cautious of eating pickled beets if calories are a concerned. There are at least triple a number of calories at 148 on average for most varieties.

Qualities of Beet Juice

There are so many great qualities in beet juice that some doctors claim most people should drink at least one glass of juice per day. It is so beneficial that many ancient cultures considered it to be a form of medication.

These claims could not be more on point. Beets contain a great deal of calcium, so they are great for bones. At the same time, newer research indicates that beets can help to repair liver and restore liver function.

Additionally, beet juice can give people an energy boost as it helps to improve blood flow to many parts of the body.

27 Health Benefits of Beets

We have touched on some of the health benefits of beets thus far. However, there are much more that have yet to be explored.

Please consider the health benefits as the reasons why to incorporate more beets into your diet, and that means just more than once a year at Easter for pickled beet eggs, or when you find them on a buffet.

1. One thing to note about beets is their incredible shelf life. Both beets and their greens can live in a fridge for much longer than other vegetables.

   Hence, their nutrients remain effective for far longer than what is usually assumed. Canned beets can even hold onto their nutrients for up to two years.

2. As mentioned previously, beets have the power to lower blood pressure. It can do this task in just a matter of hours.

   One glass of beet juice or a cup of raw beet slices can lower systolic blood pressure on average by four to five points.

   Beets have the power to do this because of the nitric oxide the body converts from the nitrates in beets. With a lower blood pressure, people can relax because blood vessels dilate to improve blood flow throughout the body.

3. We also briefly mentioned that beets could give you a stamina boost. Hence, beets are a great option for eating or drinking before a workout.

   Studies indicate that people who consume beets in some way before a workout at able to endure the exercise about 16 percent longer than when they have not consumed beets.

   Once more, nitric oxide is the key factor in this situation. The body is able to convey more oxygen due to the increased blood flow, so it can endure high-intensity workouts much easier without losing stamina.

4. Beets contain a nutrient called betaine that performs as cell protection. Enzymes and proteins are also given additional help. Betaine is to thank for this occurrence.

   It also aids the body in fighting inflammation, which not only protects cells, proteins, and enzymes, but it mainly focuses on protecting internal organs. At the same time, reducing inflammation also means lowering the risk for chronic diseases.

5. Another reason why beets are great at fighting inflammation is they inhibit production and activity of cyclo-oxygenase enzymes, which are necessary to create inflammation.

   Moreover, beets should be an essential part of a diet for a person who has arthritis, especially the rheumatoid variety.

6. Removing inflammation from the body also means fighting off heart disease in the long run, so people who are at risk for this genetically should be sure to consume as many beet products as possible. The same goes for people in regards to diabetes.
7. Beets are also great for fighting cancer. These phytonutrients that make beets their traditional, iconic, red-purple color also can prevent and fight cancer.

   They can reduce tumor formations with ease. The most common forms of cancer they can be used to fight are pancreatic, breast, and prostate.

8. Beets are also full of anti-oxidants, which is another essential aspect of fighting cancer and other illnesses.
9. The fiber and Vitamin C in beets also serve to boost the body’s immune system. Therefore, fighting infections like flu and colds becomes much easier.
10. These roots also contain a great deal of potassium, which is essential for muscle and nerve function.

    Potassium is also essential in rebuilding and repairing muscle tissue after a workout, so consuming beets before and after a workout can make exercise more beneficial in the long run.

11. One of the key nutrients in beets is folate. Most forms of beets contain a great deal of this nutrients.

    Folate plays a key role in reducing the risk of birth defects in pregnant women, so consuming beets throughout pregnancy and while breastfeeding makes for a happier, healthier baby in the long run.

12. For people who are going through detoxification processes, beets can be rather helpful.

    The betalin pigments are once more to thank. They help the body to break down toxins and break them apart from other molecules throughout the body, thus making them easier to flush out.

    At the same time, beets play a key role in purifying the liver for the same reasons.

13. People suffering from a fatty liver or liver damage due to alcohol abuse will find that the betalins in beets can be lifesaving because of their effects on boosting liver healing and performance.
14. Beet greens should not be thrown out, either. Believe it or not, they contain more iron than spinach, and they can contain a greater nutritional value than beetroots alone.

    Therefore, people with anemia should consume beets in as many ways as possible to boost and maintain their iron levels.

15. The green leaves of beets also contain a great deal of Vitamin K, which is essential to help the body create and maintain clots.
16. The Vitamin K in beet greens also plays a key role in warding off Alzheimer’s disease and Parkinson’s disease.
17. Furthermore, beet greens contain 200 percent of the daily recommended value for Vitamin A, which is great for the eyes.

    Specifically, Vitamin A in beet greens is found in the form of beta-carotene, which is known for its roles in eye health.

18. Another reason why beets and beet greens are great for eye health is the lutein and zeaxanthin they contain.

    Beets and their greens, therefore, help the body to fight off eye diseases like macular degeneration and cataracts.

19. People are at a high-risk today for diseases from inflammation due to processed foods, higher amounts of refined and artificial sweeteners, and an overall lower nutrient consumption due to the typical diet and lifestyle of most Americans.

    Consuming whole foods like beets can undo these stressors to some degree.

20. The nitrate compounds found in beets and their greens are also great at lowering cholesterol levels, even though they contain a lot of sodium.

    These nitrates are powerful enough to lower cholesterol in the long run, especially if beets or their greens are consumed on a regular basis.

21. As previously mentioned, beets are known for their sex drive enhancing powers.

    This claim is mostly true thankful to the high levels of nitrates, and increased blood flow beets promote.

22. Due to the increased blood flow, reproductive organs are also benefited. Women who struggle to conceive should hence include more beets or beet greens in their diets.
23. Beets promote anti-aging properties, too. Once more, the anti-inflammatory properties, antioxidants, and detoxification enhancements are the ones to thank for this situation. Skin will tighten, and the aging process will slow down.
24. These roots are great at alkalizing the body by balancing pH. Since most diseases thrive in an acidic environment, beets can be helpful to remove that acid over time.
25. The fiber found in beets is also an essential benefit. They are great at helping the digestive tract to remain regular, which can benefit weight loss, too.
26. People who suffer from chronic constipation will also find consuming beets regularly a necessary part of their diet for the same reasons: fiber.
27. Since beets help the body in the oxygenation process, other mental concerns like dementia can become less of a concern over time, too.

Health Risks from Consuming Beets

Beets are so potent when it comes to helping the body. However, people who consume beets, beet juice, or beet greens also need to be made aware that there are some health risks to consider when adding more of this vegetable to a normal diet.

First and foremost, beets are not necessarily the best idea for people who are susceptible to kidney stones. They are high in oxalates, which build up in the body in the form of small crystals.

These crystals are a key factor in forming kidney stones. Unfortunately, the fiber in beets does not necessarily help to combat this factor.

These oxalates can also be problematic for people who are susceptible to arthritis might want to beware that gout can form from consuming too many beets.

The oxalates contribute to uric acid forming in the body, which can cause gout to form in joints.

One of the more alarming facets of consuming beets is what it does to your stool. People who eat a lot of beets will find that their stool color changes due to the natural colors found in beets.

While this factor is great for creating food coloring, it is not so great for stool. It should not be confused with blood, but it can be misleading.

The same goes for urine color, too. Specifically, 10 to 15 percent of people who consume beets regularly will find that their urine can turn a red color.

This symptom is more likely to occur in people who have iron deficiencies or an excess of iron in the blood.

When these few concerns are put aside, it seems that beets are really a great source of many things for the body.

It should be consumed with some nod towards these risks, but they should not be the reason to stop people from eating beets alone.

What are the Best Ways to Consume Beets?

Many people have a love-hate relationship with beets. That is, they either love them, or they hate them.

The main reason why people do not like beets is because, as alluded to previously, they have a very earthy taste.

They can be rather sweet, too. Beets can be cooked and added to many dishes, though, so they do not need to be eaten raw or straight from a can.

The aforementioned famous way to consume beets, or at least beet juice, is in the form of pickled beet eggs.

Hardboiled eggs soak in a mixture of beet slices, beet juice, pickling spices, and vinegar to create eggs that are juicy, tangy, and sweet.

Beets are also commonly found on salad bars. More often than not, they are canned slices of beets. This method of eating beets is not the best, as raw beets would be far better, especially since they contain so much less sodium than canned beets.

The juice can be used instead of a salad dressing. Do not forget the beet greens when making a salad, either. As discussed earlier, they are full of so many things that even spinach cannot compare.

One of the more classical ways to consume beets is to roast them and then top them with some goat cheese and hazelnuts. This method makes for a sweet-savory combination.

Believe it or not, beets are also great in desserts. They add that smoky, earthy sweet flavor to many dishes.

After all, these vegetables are turned into sugar for a reason. They taste great in a chocolate cake. They can even be turned into an ice cream on their own.

Our Best Recipes

There are so many ways to consume beets. Pickled beet eggs and salads are not the only way. Here are some of our best recipes to consider.

Roasted Beet, Goat Cheese, and Honey Drizzled Tarts

Mini Lemon Sour Cream Pound Cakes with Beet Glaze

Roasted Beet Balsamic Mustard

Beet and Goat Cheese Hummus

Ginger-Beet Sorbet

Dr. Zhivago Borscht

Chocolate Beet Cake

What Juicer to Use for Beet Juice

When it comes to making beet juice, there is only one way to go. Hurom’s H-AA Slow Juicer is the best option. This juicer? is designed to be stylish and functional.

It has a speed of just 43 revolutions per minute, so it works very slowly to make sure that as much juice is gained from any vegetables or fruits placed into it without creating a lot of pulp.

It comes with both fine and course strainers to allow for control over the amount of pulp left over. At the same time, anything that goes into this machine will also leave as many nutrients in place as possible.

This machine is easy to clean and take care of. The strainers can be scrubbed clean with very little effort. It also has a long-lasting motor that is backed by a 10-year warranty.

However, it is not a dual voltage machine. It runs on 120 volts, so it is not suitable to be used outside of the United States and Canada.

This machine makes great beet juice because it takes out a lot of the fibrous parts of pulp while leaving key nutrients in place.

This statement does not mean that fiber itself is completely removed from the juice. It just means that the juice is smooth in texture.

Any juice from this machine will last for about 72 hours before it absolutely needs to be consumed.

Conclusion

In this article, we looked rather intimately at beets. The considered the nutrition and history of beets, and we even looked at how ancient cultures upheld the beet as an aphrodisiac.

We also considered a variety of recipes that can easily be made with beets. It should be noted that these recipes call for raw beets that are cooked or roasted and not canned ones.

Beets are an amazing root. They can take care of many things. They can also be used in more things than just salads and pickling eggs.

They are powerful roots with greens that are more powerful than the almighty spinach.

This root and its greens are certainly underrated. While people either love them or hate them, they really should be given a greater chance considering their sweet taste and many health benefits.