The remarkable journey of the rediscovery of beets: a jewel nutrient -rich vegetable

The remarkable journey of the rediscovery of beets: a jewel nutrient -rich vegetable

With the recent increase in their popularity, beets have developed from an underestimated root vegetables into a coveted superfood. This purple jewel full of nutrients and versatile flavors attracts the attention of the world, for good reason. Regardless of their personal preferences, beets offer a seductive variety of flavors depending on the type of preparation, from an earthy, raw taste to a delicious sweetness when roasting to a refreshing acid when fermented. But the intrigue does not end with its taste stimulus. From the refinement of your favorite salads, soups and desserts to the significant improvement of your health -beets are really exceptional.

Whether it is the newly discovered beet juice trend, the enchanting ruby-red color of the beetroot soup or even unconventional use in cake and ice cream-the ingenuity when using beets is proof of its rich taste profile and its versatility. In addition, they are available almost all year round and therefore a reliable part of your kitchen. But beyond the taste and availability, the true brilliance of the beets lies in its diverse health advantages. Now let's dive deep into the world of beets and learn how to improve your health, life and culinary experiences.

The nutrient treasure pit: beets

Rotet is a real treasury of nutrients. This nutrient -rich root vegetable is packed with vital vitamins such as folic acid and vitamin C as well as essential minerals such as manganese and potassium. In addition, it is characterized by a low calorie and high water content, which makes it an ideal addition to diets for weight control. It is also a fantastic fiber source that supports digestion and general intestinal health.

Although the root of beets is very nutritious, the leaves contain even more nutrients. In fact, beet greens contain more vitamins and minerals than the root, especially potassium and vitamins A, C, and K.

To better understand the nutritional profile of beets, let's examine the partial profile of a cup of cooked beets from The World's Healthiest Foods website. You can view the full charts here:

• 136,00 mcg Folat: 34 % DRI/DV
• Mangan: 0,55 mg, 24 % DRI/DV
• Faser: 3,40 g, 12 % DRI/DV
• Kalium: 518,50 mg, 11 % DRI/DV
• Magnesium: 39,10 mg, 9 % DRI/DV
• Phosphor: 64,60 mg, 9 % DRI/DV
• Vitamin C: 6,12 mg, 8 % DRI/DV
• Eisen: 1,34 mg, 7 % DRI/DV
• Vitamin B6: 0,11 mg, 6 % DRI/DV

The diverse health benefits of beets

1. Blood pressure regulation

   : Beets are rich in naturally occurring nitrates that convert our body into nitrogen oxide. Nitrogen monoxide helps with the expansion and relaxation of the blood vessels, thereby improves blood circulation and contributes to reducing blood pressure. Studies have shown that raw beets can reduce blood pressure by 4–5 points within hours after consumption [1].

2. Improved athletic performance

   : Athletes often enjoy beet juice because of its ability to increase perseverance. The consumption of raw beets can increase endurance by up to 16 %, which is mainly due to its high nitrate content that our body converts into nitrogen oxide [2].

3. Promotion of heart health

   : For those diagnosed with heart failure, beet juice has shown promise in improving physical performance. Participants experienced an almost immediate 13% increase in muscle capacity after consuming 2/3 cup of beet juice[3].

4. Fight inflammation

   : Beets contain betalaine, pigments that are known for their anti -inflammatory properties. Although most of the studies on this topic were carried out on rats, the promising results indicate that Betalaine could also benefit humans. A human study of patients with osteoarthritis showed that Betalain capsules reduced pain and symptoms and improved the joint function [4].

5. Improvement of brain health

   : Similar to its effect on heart health, the nitrates in beets convert into nitrogen oxide in our body. This connection helps to expand and relax the blood vessels, which could possibly improve blood flow to the brain and thus the cognitive function [5].

6. Promotion of indigestion

   : As a fantastic fiber source, beets have a positive effect on the health of the digestive system. A sufficient fiber is associated with a reduced risk for numerous diseases, including diabetes, colon cancer and heart disease [6].

7. Cancer

   : A study carried out on human cells showed that beetroot extract can reduce the growth of breast and prostate cancer cells [7]. Although the study was not carried out on actual patients, the results require further examinations.

8. Liver detoxification

   : The betaine in beets play an important role in liver health. They help the liver with detoxification and even show the ability to undo a fatty liver. While this special study was carried out on rats [8] The potential advantages indicate that the inclusion of beets in a healthy diet can have a positive effect on liver health.

Selecting, selecting and storing beets: a practical guide

• Entscheiden Sie sich beim Rübenkauf für kleine bis mittelgroße Rüben. Sie sollten sich fest anfühlen und keine weichen oder schleimigen Stellen aufweisen. Runzelige, weiche oder verschrumpelte Rüben sind alt und sollten vermieden werden.
• Wenn Sie Rüben mit Blättern kaufen, schneiden Sie alle Blätter etwa fünf Zentimeter von der Wurzel entfernt ab. Dadurch wird verhindert, dass die Blätter der Roten Bete Feuchtigkeit entziehen. Bewahren Sie die Blätter separat in einem Behälter oder Aufbewahrungsbeutel auf. Nach dem Schneiden bleiben die Blätter 3-4 Tage lang frisch.
• Bewahren Sie Rüben in der Lebensmittelschublade Ihres Kühlschranks oder in einem Frischhaltebeutel auf, wobei der größte Teil der Luft entfernt ist. Rüben können bis zu 3 Wochen frisch gehalten werden.

Don't forget the beetroot green!

Many people throw the beet green away, but it is as useful as the root, if not more. This vegetable contains more iron than spinach and contains important nutrients such as B6, copper, fiber, phosphorus, potassium, protein, zinc, magnesium and manganese. You can juice them with other vegetables or fry them like spinach.

Simple beet recipe: crispy beet chips

Ingredients:

• 2 mittelgroße Rüben
• 2 Esslöffel Olivenöl
• Eine Prise Salz

Instructions:

1. Heizen Sie Ihren Backofen auf 350 Grad vor.
2. Die Rüben mit einer Mandoline in dünne Scheiben schneiden.
3. Legen Sie die Scheiben in eine Schüssel und vermengen Sie sie mit Olivenöl und einer Prise Salz.
4. Die Scheiben in einer Schicht auf einem Backblech verteilen.
5. Backen Sie sie 25 bis 30 Minuten lang im Ofen, bis sie knusprig sind, und wenden Sie sie nach der Hälfte der Zeit, um ein gleichmäßiges Backen zu gewährleisten.

Be aware of the concerns

Although beets offer numerous health benefits, they also pose some potential risks.

• Rüben sind reich an Oxalaten, die eine Ansammlung von Harnsäure im Körper verursachen und möglicherweise zu Gicht führen können.
• Bei einem hohen Zuckergehalt kann ein übermäßiger Verzehr von Rüben zu Blutzuckerspitzen führen, die für Diabetiker problematisch sein können.
• Bei oxalatempfindlichen Personen kann ein übermäßiger Verzehr aufgrund des hohen Oxalatgehalts zur Bildung von Nieren- oder Blasensteinen führen.

Beets: a nutritious jewel

In summary, it can be said that beets are a versatile and nutrient -rich root vegetables that offer numerous health benefits. From the health of the brain and heart to the regulation of blood pressure to detoxification of the liver, this lively root vegetable is a true jewel of the plant kingdom. Beets and their green can not only bring color on our plate, but also promote our health significantly.

However, like all foods, beets should be consumed in moderation due to their higher sugar and oxalate content, especially people with diabetes or oxalate sensitivity. Nevertheless, this amazing vegetables for most of us is a delicious and healthy choice that you can enjoy all year round.

Remember: the next time you look at a beet, you don't just see a root vegetable. You will see a power package of nutrition and health advantages that are waiting to be developed.

Roasted Beet Salad with Goat Cheese and Walnuts

Roasted Beet Salad with Goat Cheese and Walnuts

Ingredients:

• 4 mittelgroße Rüben
• 1 Esslöffel Olivenöl
• Salz und schwarzer Pfeffer nach Geschmack
• 4 Tassen gemischter Salat
• 1/4 Tasse Ziegenkäse, zerbröckelt
• 1/4 Tasse Walnüsse, geröstet und gehackt
• 1/4 Tasse Balsamico-Vinaigrette-Dressing (Sie können eine im Laden gekaufte Version verwenden oder Ihre eigene machen)

For the homemade balsamic vinaigrette:

• 1/4 Tasse Balsamico-Essig
• 1/2 Tasse Olivenöl
• 1 Teelöffel Honig
• Salz und schwarzer Pfeffer nach Geschmack

Instructions:

1. Heat your oven to 200 degrees Celsius.

2. Prepare the beets:

   Remove the beet green if it is still liable and keep it for another use. Scrub the beets clean and then dry them.

3. Roast beetroot:

   Place every beetroot on a piece of aluminum foil. Drizzle with olive oil, then sprinkle with salt and pepper. Wrap every beetroot firmly into the film. Place the wrapped beets on a baking sheet and roast them in the oven for about 45–60 minutes or until the beets are soft when you prick them with a fork.

4. Let the beet cool and peel:

   As soon as the beets are cool enough to touch, pull the skin off with your fingers. It should be easily loosened. Cut the beets into thin slices or slices.

5. Prepare the salad:

   Spread the salad on four plates. Each with the cut beets, the crumbled goat cheese and the roasted walnuts.

6. Prepare the dressing (if homemade):

   Mix balsamic vinegar, olive oil and honey in a small bowl until everything is well mixed. Season with salt and pepper.

7. Arrange the salad:

   Drizzle the balsamic vinaigrette over each salad. Serve immediately.

Enjoy this delicious and healthy beetroot salad! It is not only full of nutritious ingredients, but also offers an easy way to integrate beets into their diet.

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