Beets are vibrant root vegetables packed with essential vitamins, minerals, and antioxidants, offering a multitude of health benefits from supporting heart health and lowering blood pressure to boosting exercise performance and brain function. To maximize their nutritional value, it's crucial to understand the best preparation methods. Whether consumed raw, steamed, roasted, fermented, juiced, or even utilizing their leafy greens, beets provide a significant nutritional boost.

One cup of raw beets contains approximately 58 calories, 0.2 grams of fat, 13 grams of carbohydrates, 4 grams of dietary fiber, and 2 grams of protein. They are also rich in 21 milligrams of calcium, 1 milligram of iron, and 422 milligrams of potassium, along with other vital nutrients that support overall well-being.

Raw Beets: Preserving Essential Nutrients

Eating beets raw is an excellent way to retain the most vitamins, folate, and natural nitrates, which are sensitive to heat. These nitrates are converted by the body into nitric oxide, a compound that relaxes and dilates blood vessels, improving blood flow and maintaining healthy blood pressure. Raw beets can be enjoyed by shredding or grating them into salads, slaws, or grain bowls, or by slicing them thinly for wraps and sandwiches. Marinating firm raw beets in lemon juice or vinegar can soften them, making them more palatable.

Steamed Beets: Gentle Heat for Nutrient Retention

Steaming beets uses gentle heat, effectively preserving many of their nutrients. Unlike boiling, steaming prevents water-soluble vitamins like vitamin C and several B vitamins from leaching into water. This method is particularly effective at retaining folate (vitamin B9), essential for cell growth and red blood cell production, as well as a significant portion of antioxidants that combat inflammation and protect cells from damage. Steaming also preserves potassium, crucial for blood pressure control and muscle function. The resulting softer texture can also make beets easier to digest for some individuals. Steamed beets are versatile, serving well as a side dish, in salads, pasta, or blended into smoothies or spreads like beet hummus.

Roasted Beets: Enhancing Flavor and Retaining Minerals

Roasting beets brings out their natural sweetness without the need for added sugar, while the dry oven heat preserves most nutrients. To retain the maximum nutritional content, it's recommended to roast beets with their skin on, as the skin helps hold in moisture, juices, and essential minerals; it can be easily peeled off after cooking. Roasting also effectively retains betalains, the potent antioxidants responsible for beets' deep red color, which are known for their anti-inflammatory properties. Adding a touch of olive oil during roasting can aid the absorption of fat-soluble vitamins like A and E, which support the immune system, vision, and skin. Roasted beets pair well with other vegetables, whole grains, or lean protein for a balanced meal.

Fermented Beets: Probiotics for Gut Health

Fermenting beets not only preserves their nutrients but also introduces beneficial probiotics. This process involves a mixture of salt, water, and healthy bacteria that preserve the beets and create compounds supporting gut health. Since fermentation does not involve high heat, the beets retain their nutritional integrity, including nitrates that contribute to healthy blood flow and blood pressure. The probiotics in fermented beets help balance gut bacteria, improving digestion and strengthening the immune system. Fermented beets can be made at home by combining sliced beets with salt and water and allowing them to sit at room temperature for several days. Both fermented beet slices and fermented beet drinks, such as beet kvass, offer these probiotic advantages.

Beet Juice: Concentrated Nutrients, Quick Absorption

Beet juice provides a concentrated source of nutrients that the body can absorb quickly. Fresh beet juice is rich in natural nitrates, which are highly effective at improving blood flow and helping to lower blood pressure. Studies suggest that consuming beet juice before exercise can enhance the body's oxygen efficiency and boost endurance. However, juicing typically removes the skin and, consequently, most of the fiber, which is vital for digestion and stable blood sugar levels. Therefore, if drinking beet juice, it's advisable to complement it with other high-fiber foods like vegetables, beans, or whole grains. Mixing beet juice with other vegetable juices can also help balance its strong, earthy taste and add a wider range of nutrients.

Beet Greens: A Nutritional Bonus

Often overlooked, beet greens – the leafy tops of fresh beets – are a nutritional powerhouse with a mild, earthy flavor. Incorporating these greens into meals helps reduce food waste and provides an extra boost of essential vitamins and minerals. Beet greens are particularly rich in calcium for strong bones, vitamins A and E for vision, immune support, and antioxidant protection, and iron, which is crucial for oxygen transport in the blood. They also contain valuable dietary fiber for healthy digestion. Beet greens can be sautéed with garlic and olive oil, added to soups, or mixed into pasta and grain dishes for a simple yet effective way to enhance nutritional intake.

To further enhance nutrient absorption, always pair beets with healthy fats like olive oil, regardless of the preparation method, as this aids the body in utilizing fat-soluble vitamins more effectively.