Beets

• Fun fact: Multiple varieties of beets are available including red, yellow or gold, and candy-cane striped colored Chioggia beets.
• Beets are a member of the Amaranthaceae family which also includes Swiss chard, spinach, quinoa, amaranth, and the sugar beet which is made into beet sugar.
• Both the beet root and beet greens are edible. Beet roots are starchy and sweet; beet greens have a bitter taste.

Nutrition

• ½ cup of cooked beet greens are an excellent source of copper, manganese, vitamin C, A and K and a good source of magnesium, potassium and riboflavin. ½ cup cooked beet root is a good source of manganese and selenium.
  • Copper assists in bone, collagen and connective tissue formation as well as iron metabolism.
  • Manganese supports wound healing and cartilage and bone formation.
  • Vitamin C aids in the absorption of iron, is involved in wound healing, and assists in maintaining healthy bones and teeth.
  • Vitamin A is involved in immune function, vision, and reproduction, and plays a role in normal formation and maintenance of the heart, lungs, and kidneys.
  • Vitamin K promotes blood clotting and bone building.
  • Magnesium regulates muscle and nerve function, blood sugar levels, and blood pressure control.
  • Potassium supports communication of nerves and muscles and helps regulate fluid and mineral balance in the body.
  • Riboflavin converts food into energy and supports growth and development.
  • Selenium promotes immune and thyroid function and supports reproduction.

How to Purchase, Prepare, and Store

• Beets are available year round at grocery stores. They can be purchased fresh, canned, frozen, or pickled.
• Select beets which are small to medium sized, firm with smooth skin and a deep color. Avoid purchasing beets with scaly areas, and those that are soft or bruised.
• If consuming the beet greens, chose those with fresh, green leaves and avoid those which are wilted and spotted.
• To store, cut the greens from the beet root, leaving 2 inches of stem attached. Place unwashed beet roots in a plastic bag, removing as much air as possible, store in the refrigerator for up to three weeks.
• Store unwashed beet greens in a different plastic bag and refrigerate up to four days.
• Prepare by rinsing with cool water, then boil, steam, sauté, or shred raw for salads.

Nutrition Facts

1/2 cup beet root, cooked, boiled

• Calories: 156
• Protein: 1.43 g
• Fat: 0.15 g
• Carbohydrate: 8.47 g
• Fiber: 1.7 g
• Sugars: 6.77 g
• Calcium: 13.6 mg
• Magnesium: 19.6 mg
• Potassium: 259 mg
• Vitamin C: 3.06 mg
• Folate: 68 µg
• Vitamin A: 29.8 IU
• Vitamin K: 0.17 µg

1/2 cup beets greens, cooked

• Calories: 19.4
• Protein: 1.85 g
• Fat: 0.14 g
• Carbohydrate: 3.93 g
• Fiber: 2.09 g
• Sugars: 0.43 g
• Calcium: 82.1 mg
• Magnesium: 49 mg
• Potassium: 654 mg
• Vitamin C: 17.9 mg
• Folate: 10.1 µg
• Vitamin A: 5510 IU
• Vitamin K: 348 µg

Source: fdc.nal.usda.gov

Recipes

• Beet Chips
• Roasted Beet Salad with Walnuts & Goat Cheese
• Roasted Beet and Lentil Dip
• Roasted Beet & Blueberry Salad