Beetroot: properties, benefits and uses in the kitchen

Origin of the beet

The “root” of beet (beta vulgaris) it is actually the low stem of this plant native to Mediterranean and western Europe. humans have eaten this plant since prehistoric times, at first its leaves and then the underground part of some varieties. With such a deep-rooted tradition, it is not surprising that it is known by various names; although in Spain it is mainly called beetroot, it is also known as beets or beets.

In classical Greece, beet roots were long, white or red, and always sweet. The thick red guy appeared at some point before the 16th centurywhen some artists represented it in their illustrations.

It is endowed with a fine skin that covers a dense and very succulent pulp. The color of this fine skin is variable, from pinkish to purplish, and from orange to reddish and brown. The pulp is usually dark red in color and can sometimes present concentric white circles.

This is due to the lots of sugars that accumulates, which makes its flavor remarkably sweet, although accompanied by an earthy undertone.

France and Italy They are the two major producers of table beets. In Spain, during the winter it is produced in the northern, central and Levante regions, while in spring and summer its production is centered in the Andalusian area.

Nutritional values ​​of beets

How many calories does beetroot have?

Despite popular belief, beets are not fattening. In fact, by analyzing its nutritional values ​​per 100 g, we discovered a very healthy, light and satiating:

calories: 43 caloriesproteins: 1.6gfats: 0.1gcarbohydrates: 9.6gFiber: 2.8g

Beet properties

It is an excellent source of folic acid, as well as vitamin C and potassium. Specifically 100 g covers one third of the daily requirement for folic acid of an adult, the sixth of those of vitamin C and 8% of those of potassium and magnesium.

It also contains an appreciable amount of match And it hardly adds calories. Other nutrients found in non-negligible amounts are vitamins B1, B2, B3 and B6, and the minerals iron and iodine.

All nutrients, especially iron, are better assimilated when beets are taken in juice shape.

What are the benefits of beets?

Many diseases can benefit from the consumption of beetroot, however, it must be emphasized that beetroot does not cure anything by itself, but helps prevent it as a healthy food in the diet.

1. It is a powerful anticancer

The betanine It is the red pigment that gives color to beets and it is a flavonoid with a powerful anticancer agent.

It has been shown that the ingestion of this plant inhibits the appearance or growth of cancerous tumors, as verified by the Hungarian doctor Alexander Frerenegi in his experiments carried out on animals and people.

2. Control blood pressure

The ingestion of beetroot juice reduces blood pressure by increasing the concentration in the blood of nitric oxide which dilates blood vessels. In addition, being rich in fiber reduces the absorption of cholesterol.

3. Helps prevent asthma attacks

It has been seen that people with asthma benefit from a diet rich in vitamin C, in which beets are rich. In order to have a greater preventive effectiveness, raw beets should be consumed, well grated in salads, or by making a healthy juice.

4. It is an excellent food for athletes

Beetroot is rich in slow acting carbohydrateswhich makes it an ideal food to get energy before exercising.

5. Contributes to good vision

The beta-carotene that this vegetable contains prevents the appearance of cataracts. In addition, beets are rich in antioxidants capable of improve the state of the retina.

What happens if I take beetroot every day?

Regular consumption does not represent any risk, except for people with a tendency to form oxalate kidney stonesbecause beets are rich in oxalic acid.

Also keep in mind that beetroot pigments stain urine and feces red, so don’t be scared, because it is about something innocuous and fleeting.

beets in the kitchen

of this plant both the root and its green leaves can be used, which are excellent, whether raw, blanched or steamed, just like spinach. For this it is important to choose the greenest and most tender specimens.

Beetroot alone, taken as it is, has a too strong flavor, and for this reason it is generally consumed with salads, salads, grated or cooked.

in juice It can also be taken but it is better to combine it with fruits or vegetables with a milder flavor.

If we take the cooked beetroot, it is better to boil it whole and then peel and chop it. In this way it preserves its pigments much better and something that is very important, its aroma.

The packaged beets found in the supermarket are not a bad food if they do not contain preservatives, although cooking them (at home or industrially) somewhat reduces their nutritional qualities by neutralizing a large part of their vitamin C. However, It continues to preserve all its minerals, folic acid, pigments and flavonoids that give it this great preventive capacity.

Purchase and conservation

One has to choose bunches with leaves and stems intact and whose bulbs are of similar size, if possible small, so that they cook evenly. Small roots will be preferred.

To store them it is better to keep them in the refrigerator, wrapped in a plastic bag. It is not recommended to freeze beets because they soften.

nutritional cure

If you decide to do a nutritional cure, the consumption of a medium beetroot is recommended every day in any of its presentations (cooked, raw or its juice), although raw beetroot is the one that offers the greatest nutritional richness.