Nutritional Value Of Beets

Matthew harvesting beets from our backyard garden bed.

This page provides information about the Nutritional Value of Beets.

First of all the beet has two food sources. The top portion which are the greens and the root portion which is the beet itself. Both are edible, however, you will not find me eating any of the tops. And last but not least of all, the beet juice is beneficial for relieving constipation.

Beets can be canned, frozen and eaten fresh. They taste great cold or warm. The beet juice makes a good food coloring.

Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support.

The detox support provided by betalains includes support of some especially important Phase 2 detox steps involving glutathione. Although you can see these betalain pigments in other foods (like the stems of chard or rhubarb), the concentration of betalains in the peel and flesh of beets gives you an unexpectedly great opportunity for these health benefits.

An estimated 10-15% of all U.S. adults experience beeturia (a reddening of the urine) after consumption of beets in everyday amounts. In other words, if your urine is red after eating beets do not get excited. Nothing is wrong.

The wild beet, the ancestor of the beet with which we are familiar today, is thought to have originated in prehistoric times in North Africa and grew wild along Asian and European seashores.

In these earlier times, people exclusively ate the beet greens and not the roots. The ancient Romans were one of the first civilizations to cultivate beets to use their roots as food.

The tribes that invaded Rome were responsible for spreading beets throughout northern Europe where they were first used for animal fodder and later for human consumption, becoming more popular in the 16th century.

The Nutritional Value of Beets grew in the 19th century when it was discovered that they were a concentrated source of sugar, and the first sugar factory was built in Poland. When access to sugar cane was restricted by the British, Napoleon decreed that the beet be used as the primary source of sugar, catalyzing its popularity.

Around this time, beets were also first brought to the United States, where they now flourish. Today the leading commercial producers of beets include the United States, the Russian Federation, France, Poland, France and Germany.

The Nutritional Value of Beets is an excellent source of hearth-healthy folate and a very good source of the antioxidant manganese and heart-healthy potassium. Beets are a good source of digestive-supportive dietary fiber, free radical scavenging vitamin C and copper, bone-healthy magnesium, and energy-producing iron and phosphorus.

Nutritional Value of Beets:

One cup of beets contains the following:

74.80 Calories

Calories from fat 2.75

Calories from saturated fat 0.43

Vitamins, Minerals, And Other Benefits:

  • Protein 2.86 g
  • Carbohydrates 16.93 g
  • Dietary fiber 3.40 g
  • Soluble fiber 0.99 g
  • Insoluble fiber 2.41 g
  • Sugar - total 8.16 g
  • Fat - total 0.31 g 0.48
  • Saturated fat 0.05 g
  • Mono fat 0.06 g
  • Poly fat 0.11 g
  • Trans fatty acids 0.00 g
  • Cholesterol 0.00 mg 0
  • Water 148.00 g
  • Ash 1.90 g
  • Vitamin A
  • Thiamin
  • Riboflavin
  • Niacin
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Folate
  • Vitamin K
  • Pantothenic acid
  • Boron
  • Calcium
  • Chloride
  • Chromium
  • Copper
  • Fluoride
  • Iodine
  • Iron
  • Magnesium
  • Manganese
  • Molybdenum
  • Phosphorus
  • Potassium
  • Selenium
  • Sodium
  • Zinc

The beets belong to the same family as chard and spinach. Beet leaves have a bitter taste like chard, but is rich in chlorophyll. Although bitter, the greens have a higher nutritional value than its roots.

Both beet root and beet greens are very powerful cleansers and builders of the blood. Betacyanin is the phytochemical in beet that gives it its rich 'amethyst' color that significantly reduces homocysteine levels.

I guess it is safe to say that beets are good for us.

More on Nutritional Value Of Beets

Click here to see our entire beet selection on Amazon.

See how to freeze beets.


Return from Nutritional Value Of Beets to Garden Fresh Vegetables

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Germination Tips

When starting seeds, the most important thing to remember is not to plant the seeds too deep. Believe it or not, less than 1/4 inch deep into the dirt will do.

The seed is a living embryo that contains enough energy to germinate and break the surface. But if planted too deep, it will run out of energy and die before it breaks the surface.

Keep the soil moist, but not wet, with a temperature of at least 70 degrees Fahrenheit.

Over watering will drown the seed. Here is a good rule to follow: The dirt should be moist like brown sugar up to the first knuckle of your finger. If it is dry like salt, the dirt is too dry for your seeds to germinate. If it is wet like cake batter, then it is too wet.

The best watering is bottom watering. Put your starter pots in a tray and let them soak up the water they need until they germinate. Pour the water in the tray, not in each pot. Watering the top of the pot can dislodge the germinating seeds and kill them.

Seeds should germinate in about 7 to 14 days, and sometimes even 21 days, depending on the seed type.

If you are starting your seeds indoors, seeds need 12 to 14 hours of daylight a day. A grow light will be needed. A regular florescent or lamp light will not do the job.

This means you will need to make a small investment. Putting your pots on a window sill will not work in most cases. If the seeds do not get enough light, they will grow tall and thin and then die.


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