Boasting a strong bitter flavor and a deep red color that stains everything from your hands to the kitchen sink, beets are far from anyone’s favorite veggie. But there’s more to these low-calorie superfoods than meets the eye – or tongue!

Beets, a root vegetable related to spinach and Swiss chard, boast an impressive nutritional profile. In fact, one cup of beets contains high amounts of vitamins and minerals essential for your overall health, such as calcium, folate, potassium, magnesium, zinc and vitamins A and C.

And if you’re intimidated by beets’ bitter taste, there are several ways you can put beets to good use, especially when they’re in season during the winter months.

Top health benefits

Take a look at what eating beets can do for your health:

1. Supports heart health – Beets contain chemicals called nitrates, which our bodies convert into nitric oxide. This compound helps relax our blood vessels and boosts circulation. Good circulation helps lower the risk of heart disease, heart attack and stroke.
2. Fights inflammation – Beets are brimming with betalains, a class of powerful antioxidants that lower your risk of inflammation-related chronic diseases like obesity and cancer.
3. Boosts brain health – Nitric oxide also boosts blood flow to the brain, which could then improve vital cognitive functions. Some studies even suggest that beet juice can help prevent Alzheimer’s disease.
4. Slows aging – Powerful antioxidants in beets, such as vitamin A, lutein and carotenoids, can help slow signs of aging. Experts suggest that beets’ anti-aging effects have something to do with how antioxidants fight unstable molecules called free radicals, which are associated with premature aging.
5. Energizes – The carbohydrates in beets replenish your body’s energy stores but without any of the side effects associated with many other high-carb foods.
6. Improves vision – Beets are an excellent source of beta-carotene, an antioxidant that can help protect your eyes from the damaging effects of free radicals.
7. Boosts digestion – One cup of beets contains four grams of fiber, which is essential for digestion. This nutrient keeps food moving along your digestive tract and binds to stool so that it’s easier to pass.
8. Strengthens bones – Just one cup of beets gives you 22 milligrams (mg) of calcium, which our bodies need to build and maintain strong bones.
9. Improves skin health – Beets are naturally rich in vitamin C. This essential nutrient helps your body produce collagen, the protein that gives your skin structure.
10. Helps prevent cancer – Betanin, a red pigment found in beets, can potentially prevent cancers of the breasts, prostate, lungs and skin.
11. Supports detoxification – Beets are one of the best foods for your liver because they contain calcium, B vitamins and iron. Your liver flushes out toxins from your body, a process called detoxification.
12. Controls blood sugar levels – While beets contain sugar, they can still help control your blood sugar levels. That’s because beets are rich in fiber, which helps slow the absorption of sugar.

Vegan red borscht recipe

Borscht is a traditional vegetable soup made for centuries throughout Eastern Europe and is especially well-loved in Russia and Poland. Borscht has a lot of versions, most of which use meat for the broth.

But perhaps the most popular version is red borscht, which is made with beets. This version is also ideal for people following a vegan or vegetarian diet since it uses a vegetable broth as its base.

Check out this recipe for vegan red borscht:

Ingredients for 6–8 servings:

• 4 red beets
• 2 garlic cloves, minced
• 1 carrot, cut into 1/4-inch thick dice
• 1 celery root, cut into 1/4-inch thick dice
• 1 leek, cut into 1/8-inch thick rounds
• 1/2 yellow onion, minced
• 10 cups vegetable stock
• 3/4 cups extra-virgin olive oil
• 6 tablespoons beet pickle juice
• 6 tablespoons dill pickle juice
• 4 tablespoons chopped parsley
• 4 tablespoons chopped dill
• 2 tablespoons water

Preparation:

1. In a bowl, mix 1/4 cup of olive oil, parsley and dill to make dill oil. Set aside for an hour.
2. Preheat oven to 450 F. In a baking dish, toss beets with 1/4 cup of olive oil and 2 tablespoons of water. Season to taste with salt.
3. Cover the baking dish with aluminum foil and bake for 30–45 minutes, depending on the size of beets. Let cool, then peel and cut into 1/4-inch thick dice.
4. Heat remaining olive oil in a pot. Add onion, garlic and a pinch of salt. Cook for 5 minutes or until soft.
5. Add carrot and celery root and cook for 5 more minutes. Add leek and cook for another 3 minutes.
6. Pour in vegetable stock and bring to a simmer. Simmer for 30 minutes, then turn off the heat.
7. Stir in beet and pickle juices. Season to taste with salt and pepper. Divide soup into bowls and top with dill oil. Serve immediately.

Beets are low-calorie superfoods packed with essential vitamins and minerals, as well as powerful compounds. To reap beet’s nutritional benefits, eat more beets as part of a balanced diet. Blend them up into a smoothie or cook beets with something sweet for a not-so-bitter dish.

Sources:

StyleCraze.com

WSJ.com