Beets: The overlooked superfood for health and longevity

Beets are among the healthiest vegetables, yet they are often overlooked in daily diets. We usually limit ourselves to jarred salads or soups based on them, even though their culinary possibilities are much greater. Furthermore, they are affordable and available almost everywhere. It's high time to get to know beets better.

Beets are a true vitamin treasure trove, offering numerous health benefits. They positively affect the immune, circulatory, digestive, nervous, and skeletal systems. They effectively prevent and treat various ailments such as anemia, high blood pressure, and diabetes. Another advantage is their affordable price and wide availability.

Thanks to the content of vitamin C, beta-carotene, folic acid, and other antioxidants, beets boost the immune system and protect cells from damage. Additionally, the nitrates in beets lower blood pressure and improve heart performance, increasing blood and oxygen flow to muscles. Nitrates are particularly beneficial for athletes, enhancing their endurance and efficiency.

Beets also provide potassium, magnesium, copper, and other minerals that help regulate heart rhythm, prevent arterial calcification, and reduce the risk of cardiovascular diseases. Beets also support the digestive system, preventing constipation due to their high fibre content, stimulating bowel movements and facilitating excretion. These vegetables can relieve heartburn and reflux by neutralizing excess stomach acid and protecting the mucous membrane of the esophagus and stomach. Additionally, beets are a source of betaine, which supports liver and bile function, improving fat digestion and detoxification of the body.

Thanks to antioxidants like anthocyanins and flavonoids, beets fight free radicals and prevent DNA damage, delaying aging and improving skin appearance. Regularly consuming these vegetables may help reduce wrinkles, discolourations, and acne.

It is worth noting that beets' iron content gives skin a healthy and radiant appearance, while the presence of calcium, magnesium, and manganese, along with other minerals, prevents osteoporosis and bone mass loss. Beets can also alleviate menopausal symptoms, such as hot flashes, mood swings, or sleep disturbances, thanks to the presence of phytoestrogens that help maintain hormonal balance.

Although they are quite hard, there’s no reason to deny yourself raw beets. It should be noted that even though raw beets are edible, they do not lose their properties through heat treatment or pickling. Thus, it does not matter what type of beets we choose, as in every case we gain numerous health benefits.

However, it is important to consume them regularly. It doesn't have to be overwhelming amounts; to feel the effects of beets on the body, it's enough to eat about 125 millilitres of this vegetable daily. Seasoned thin slices of beets can make an excellent addition to sandwiches or casseroles. These vegetables are also great ingredients for salads, dinner slaws, baked dishes, stews, sandwich spreads, or sauces. Check out our suggested beet recipes:

• beet appetizer shaped like a rose,
• creamy roasted beet soup,
• beet hummus,
• beet cake,
• beet green sauce.