Origin of 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 prehistoryat 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 beet or beet.
In classical Greece, beet roots were long, white or red, and always sweet. The thick red guy showed up at some point before the 16th centurywhen some artists represented it in their illustrations.
It is equipped with a thin skin that covers a dense and very succulent pulp. The color of this fine skin is variable, from pinkish to violet, and from orange to reddish and brown. The pulp is usually dark red and may sometimes present white concentric circles.
This is due to the large amount of sugars that accumulates, which makes its flavor noticeably sweet, although accompanied by an earthy nuance.
France and Italy They are the two largest 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 focused on the Andalusian area.
Nutritional values of beets
How many calories do beets have?
Despite popular belief, beets do not make you fat. In fact, analyzing its nutritional values per 100 g, we discovered a very healthy, light and satisfying:
- Calories: 43 kcal
- Proteins: 1.6g
- Fats: 0.1g
- carbohydrates: 9.6g
- Fiber: 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 needs for folic acid of an adult, the sixth of those of vitamin C and 8% of those of potassium and magnesium.
It also contains a significant amount of phosphorus and hardly provides any calories. Other nutrients that are found in non-negligible quantities 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 form.
What are the benefits of beets?
Many diseases can benefit from the consumption of beets, however, it must be insisted that beets do not cure anything by themselves, but rather help in prevention as a healthy food in the diet.
1. It is a powerful anti-cancer
The betanin It is the red pigment that gives color to beets and it is a flavonoid with a powerful anti-cancer agent.
It has been shown that the ingestion of this plant inhibits the appearance or growth of cancerous tumors, as confirmed by the Hungarian doctor Alexander Frerenegi in his experiments carried out on animals and people.
2. Control blood pressure
Ingesting beet juice reduces blood pressure by increasing the concentration in the blood of nitric oxide that dilates blood vessels. In addition, being rich in fiber reduces the absorption of cholesterol.
3. Helps prevent asthma attacks
It has been seen that asthmatic people benefit from a diet rich in vitamin Cin which beets are rich. For greater preventive effectiveness, beets should be consumed raw, either grated in salads, or made into 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 contained in this vegetable prevents the appearance of cataracts. In addition, beets are rich in antioxidants capable of improve the condition of the retina.
What happens if I eat beets 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 the pigments in beets stain urine and feces red, so don’t be scared, because it is something harmless and temporary.
Beetroot in the kitchen
From this plant Both the root and its green leaves can be used, which are excellent, whether raw, blanched or steamed, as if they were spinach. For this it is important to choose the greenest and most tender specimens.
The beet alone, taken as is, has a too strong flavor, and for this reason it is generally consumed accompanying salads, small 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 cooked beets, it is better to boil them whole and then peel it and chop it. 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 have preservatives, although the fact of cooking (at home or industrially) somewhat reduces their nutritional qualities by neutralizing a good part of their vitamin C. However, they continue to conserve all their minerals, folic acid, pigments and flavonoids that give them this great preventive capacity.
Purchase and conservation
One has to choose bunches with leaves and stems intact and whose bulbs are of similar size, preferably small, so that they cook evenly. Small roots will be preferred.
To store them, it is best to keep them in the refrigerator, wrapped in a plastic bag. It is not recommended to freeze beets because they become soft.
Nutritional cure
If you decide to do a nutritional cure, It is recommended to consume one medium beet every day. in any of its presentations (cooked, raw or its juice), although raw beets are the ones that offer the greatest nutritional richness.