Beet sprouts in the backyard garden
Beets are part of the very large chenopod genus of plants, which also includes spinach, quinoa, Russian thistle and lamb’s quarter. Commercially grown beets in grocery stores are almost always Detroit dark reds but beets, like chenopods, come in many varieties. Beets can be white or gold, they can have a white center surrounded by red or be striped inside and they can be shaped like a ball or a carrot.
Red beet root
A group of phytonutrients called betalains are found only in beets. Betalains have proven anti-oxidant and anti-inflammatory properties and help the body detoxify itself. The root flesh and peel of beets contains the highest concentrations of betalains. For maximum health benefits, keep cooking times to a minimum as betalains degrade progressively when heated.
Golden beet root
Zeaxanthin and lutein, known to support nerve and eye health, are found in high concentrations in beets. Unlike betalains, most lutein in found in the leaves. Golden beets are the exception, having plenty of lutein in the root flesh as well as the greens.
Beets are also a good source of other nutrients. One cup of beets supplies more than 1/3 the daily requirement of folate and nearly 1/4 of needed manganese. The roots and leaves are both full of both soluble and insoluble dietary fiber. Vitamin C, phosphorus, iron, copper, potassium, magnesium and tryptophan are all abundant in beets.
Baby beets with greens from the backyard garden
Making beets part of your healthy whole food diet is easy because they are so versatile. Try to buy small beets; the flavor is better than larger beets, the skins are tender and can be left on and cooking times are shorter to protect the betalains. Beet root can be shredded raw and dressed as a slaw or added to cabbage slaw or a tossed greens salad. They can be steamed, sauteed or roasted as a hot vegetable or chilled for a cold salad(like potato salad). Young tender leaves can be added to greens salads and mature leaves can be cooked alone or with chard, kale, mustard and turnip greens. Root and greens both make a great additions to pots of beans or stew.
Beet greens
So eat the whole beet. The entire plant is edible, tastes good and is good for your body. Being the only plant to contain betalains, they are an important part of every healthy diet.