Beets are vibrant root vegetables celebrated for their rich array of vitamins, minerals, and potent antioxidants. Beyond their earthy flavor, beets offer significant health benefits, including supporting heart health, aiding in blood pressure regulation, and enhancing both exercise performance and brain function. The way beets are prepared can significantly impact their nutritional retention, making it crucial to choose methods that maximize their inherent goodness. Incorporating healthy fats like olive oil with beets can also boost the absorption of fat-soluble nutrients.

1. Raw Beets

Consuming beets raw is an excellent way to preserve heat-sensitive nutrients such as certain vitamins, folate, and natural nitrates. When raw, beets retain more folate (vitamin B9), which is vital for cell growth and red blood cell production. The natural nitrates found in raw beets are converted by the body into nitric oxide, a compound that relaxes and dilates blood vessels, thereby improving blood flow and supporting healthy blood pressure. Raw beets can be enjoyed by grating or shredding them into salads, slaws, or grain bowls. Thin slices also make a great addition to wraps and sandwiches. Since raw beets are firm, marinating them in lemon juice or vinegar can soften their texture and make them more palatable. One cup of raw beets provides approximately 58 calories, 0.2g fat, 13g carbohydrates, 4g dietary fiber, 2g protein, 21mg calcium, 1mg iron, and 422mg potassium, underscoring their nutrient density.

2. Steamed Beets

Steaming is a gentle cooking method that effectively retains many of beets' valuable nutrients. Unlike boiling, steaming prevents water-soluble vitamins, such as vitamin C and several B vitamins, from leaching into the cooking water. It particularly preserves folate, crucial for cellular health. Studies indicate that steaming also maintains a high level of antioxidants in beets, which are essential for reducing inflammation and protecting cells from damage. Furthermore, steaming helps preserve potassium, a mineral vital for blood pressure control and muscle function. The softened texture of steamed beets can also make them easier to digest for some individuals. Steamed beets are versatile and can be served as a side dish, added to salads or pasta, or blended into smoothies or spreads like beet hummus.

3. Roasted Beets

Roasting beets brings out their natural sweetness without the need for added sugar, enhancing their flavor and texture through dry oven heat while preserving most of their nutrients. To maximize nutrient retention, it is advisable to leave the skin on during roasting, as it helps retain moisture and minerals; the skin can be easily peeled off after cooking. Roasting also preserves betalains, the powerful antioxidants responsible for beets' distinctive deep red color, which are known for their anti-inflammatory properties. Adding a small amount of healthy fat, such as olive oil, when roasting can significantly improve the absorption of fat-soluble vitamins like A and E, which support the immune system, vision, and skin health. Roasted beets pair well with other vegetables, whole grains, or lean proteins for a balanced and energizing meal.

4. Fermented Beets

Fermentation is a unique process that not only preserves beet nutrients but also introduces beneficial probiotics. This method involves combining sliced beets with salt, water, and naturally occurring healthy bacteria. These bacteria ferment the beets, creating compounds that bolster gut health. Since fermentation does not involve high heat, the beets maintain their original nutrient profile. Fermented beets provide probiotics that help balance gut microbiota, leading to improved digestion and a strengthened immune system. The nitrates in fermented beets continue to support blood flow and healthy blood pressure, benefiting cardiovascular health. Fermented beets can be made at home by allowing them to sit at room temperature for several days, encouraging bacterial growth. Both fermented beet drinks, such as beet kvass, and fermented beet slices offer significant probiotic advantages.

5. Beet Juice

Beet juice offers a concentrated source of nutrients that the body can absorb rapidly. Fresh beet juice is particularly rich in natural nitrates, which are highly effective in improving blood flow and helping to lower blood pressure. Research suggests that consuming beet juice before exercise can enhance the body's oxygen utilization, potentially boosting endurance. However, it's important to note that juicing typically removes the skin and most of the fiber from beets. Fiber is crucial for healthy digestion and maintaining stable blood sugar levels. If beet juice is part of your diet, it's recommended to complement it with other high-fiber foods like vegetables, beans, or whole grains to support gut health. Mixing beet juice with other vegetable juices can help temper its strong, earthy taste while adding more diverse nutrients.

6. Beet Greens

Often overlooked, beet greens – the leafy tops of fresh beets – are a nutritional powerhouse. They possess a mild, earthy flavor and are highly versatile in various culinary applications, also serving as an excellent way to minimize food waste. Beet greens are abundant in calcium, which is essential for strong bones. They also provide significant amounts of vitamins A and E; vitamin A supports vision and immune function, while vitamin E acts as an antioxidant, protecting cells from damage. Furthermore, beet greens contain iron, vital for oxygen transport in the blood, and ample fiber for healthy digestion. Beet greens can be sautéed with garlic and olive oil, incorporated into soups, or mixed into pasta and grain dishes for an added nutritional boost.