Understanding Beets and Their Nutritional Value

What are Beets?

Beets, also known as beetroot, are a popular root vegetable used in many cuisines around the world. Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties. What's more, they are delicious and easy to add to your diet. Whether you're eating the leaves or the root, beets are full of nutritional value. These vibrant vegetables are a particular favorite of health-conscious consumers and are often touted for their supposed health benefits, including possible reductions in blood pressure and inflammation.

Nutritional Value of Beets

Beets are not only low in calories but also high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need. They offer high levels of inflammatory antioxidants, essential nutrients, and plant compounds like fiber, vitamin C, magnesium, and folate. The beetroot has been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates.

Health Benefits of Beets

Due to their impressive nutrient content, beets have been associated with several health benefits. They aid to regulate blood pressure, thanks to naturally occurring nitrates in beets that convert into nitric oxide in your body, which can help to relax and dilate your blood vessels, improving your blood flow. Beetroot also improves your stamina. If consuming beets before a workout gives you the push you need to go longer, it's because of their nitrate content. Even the pigment betanin in beetroot may protect your digestive organs by preventing the build-up of stomach cancer-causing toxins.

Proper Storage Tips and Techniques for Fresh Beets

Storing Beets in the Refrigerator

The perfect storage for beets is your refrigerator. For optimum freshness, put the beets in a perforated plastic bag inside your crisper. The bags you get at grocery store checkout work well. Just poke a few holes in the bags to give your dish some air circulation. This will let your beets stay fresh for up to two to three weeks. If you store just the beetroot, after removing the tops, it will remain fresh for a few months. The ideal temperature for beets is a bit cooler than most refrigerators, so they will last longest if stored in the coldest part of your refrigerator.

Storing Beets in the Freezer

If your goal is to keep your beets for several months, freezing is an excellent option. To store beets in the freezer, start by cutting off the tops and the roots. Next, blanch them in boiling water to slow down the enzymes that cause them to go bad. Lastly, place them in a resealable plastic bag, remove as much air as possible, and freeze them. This method allows beets to be stored for as long as eight to twelve months. Remember to label packages with the current date, as frozen cooked beets can look a lot like other cooked and packaged vegetables such as tomatoes or peppers.

Storing Beets in a Root Cellar

Storing beets in a root cellar is another workable option, especially for people who grow their own beets and have a lot to store. Beets stored in a root cellar can last for two to four months, depending on the conditions in the cellar. They should be stored in sand or sawdust, and the temperature should be kept between 32 and 40 degrees Fahrenheit. The humidity level should also be around 90%. Remember to check the beets periodically and remove any that show signs of spoiling to prevent the rot from spreading.

Ways to Use Stored Beets in Your Dishes

Using Beets in Salads

Beets are a fantastic addition to salads. Their sweet, earthy flavor pairs well with a wide variety of other salad ingredients, from tangy goat cheese to crisp apples. Besides, the bright red color of beets can make any salad more visually appealing. You can use them raw, or for a softer texture, consider roasting, boiling, or steaming the beets before adding them to your salad.

Using Beets in Smoothies

Another nutritious way to enjoy beets is in smoothies. The sweetness of the beets pairs well with a variety of fruits and vegetables, making for a flavorful and nutritious drink. Plus, adding beets to your smoothie is an excellent way to take advantage of their various health benefits, including potential reductions in blood pressure and inflammation. Simply add your beets—either raw or cooked, skipping the greens—to your blender, along with your favorite fruits, vegetables, and liquid. Then, blend until smooth and enjoy.

Using Beets in Baking

Did you know you can bake with beets? This versatile root vegetable can be used to create everything from beet muffins to beetroot chocolate cake. The natural sweetness of the beets compliments many baked goods, and they can also add moister to recipes. When using beets in baking, you can puree them and add them to your batter or dough. Not only will this provide an extra nutrient boost to your baked goods, but it may also give them a vibrant pink color, depending on the other ingredients used.