Beets Benefits & Nutrition

Rich in Nutrients

Beets are packed with essential nutrients including fiber, folate (Vitamin B9), manganese, potassium, iron, and Vitamin C. They are also low in calories and contain a good amount of water. Incorporating beets into your diet through various beet recipes is an excellent way to boost your nutrient intake.

Heart Health

The high levels of nitrates in beets can help lower blood pressure, improving cardiovascular health. Nitrates convert into nitric oxide, which helps relax and dilate blood vessels. Enjoying beet recipes regularly can contribute to a healthier heart.

Anti-inflammatory Properties

Beets contain pigments called betalains, which have anti-inflammatory properties that may help reduce the risk of chronic diseases. This makes beet recipes not only delicious but also beneficial for your overall health.

Digestive Health

Beets are a good source of dietary fiber, which supports healthy digestion and helps prevent constipation. Adding beet recipes to your meals can aid in maintaining a healthy digestive system.

Antioxidant-Rich

The betalains and other compounds in beets act as antioxidants, protecting the body from oxidative stress and reducing the risk of cancer. Including beet recipes in your diet can provide these antioxidant benefits.

Beets Cultivation & Gardening

Growing Conditions

Beets thrive in well-drained, fertile soil with a pH of 6.0 to 7.5. They prefer cooler temperatures, making them ideal for spring and fall planting. Plant beet seeds about 1 inch deep and 2-3 inches apart in rows. Thin the seedlings to 3-4 inches apart once they emerge. Growing your own beets can ensure you have the freshest ingredients for your beet recipes.

Care

Water consistently, as irregular watering can cause beets to become woody. Mulching around the plants helps retain moisture and suppress weeds. Beets mature in 50-70 days, depending on the variety. Proper care will result in tender, flavorful beets perfect for a variety of beet recipes.

Harvesting

Harvest beets when they are around 2-3 inches in diameter. Larger beets can become tough. The greens can be harvested earlier and used like spinach or Swiss chard. Harvesting at the right time ensures the best flavor and texture for your beet recipes.

Preventing Waste with Beets

Beet Greens

The leafy tops of beets are edible and highly nutritious. Use them in salads, sauté them with garlic and olive oil, or blend them into smoothies. They have a slightly bitter, earthy flavor similar to Swiss chard. Incorporating beet greens into your beet recipes helps reduce waste while adding variety and nutrition to your meals.

Beet Skins

If you peel your beets, don’t throw away the skins. Roast them with a bit of olive oil and salt for a crunchy snack, or add them to vegetable stocks for added flavor and nutrients. These can be used creatively in your beet recipes to maximize the vegetable’s potential.

Beet Stems

Beet stems can be chopped and added to stir-fries, soups, or roasted with other vegetables. They provide a pleasant crunch and a mild beet flavor. Including beet stems in your beet recipes ensures nothing goes to waste.

Beet Pulp

If you juice beets, use the leftover pulp in baking (e.g., muffins or bread) or mix it into soups and stews for added fiber. This is a great way to enhance your beet recipes with extra nutrients and texture.

Composting

Any beet scraps that you don’t consume can be added to your compost pile, enriching your garden soil with valuable nutrients. Even if you can’t use all parts in beet recipes, composting ensures sustainability.