Our ancestors in the Black Sea region used wild herbs to restore their health, discovering a wealth of healing power within them. What makes this essential ingredient of borscht so valuable, and how should we serve the “red root” at the table?
The Benefits of Beets
It has long been noted that this underground vegetable can improve blood composition, as well as the condition of blood vessels and the heart. The secret lies in the beneficial nitrates that convert into nitric oxide in the body: this compound promotes blood production (the creation of red blood cells), enhances circulation, thins the blood to reduce the risk of clots, dilates blood vessels, and lowers blood pressure.
Table beets are rich in iron, manganese, and boron. Iron and cobalt help treat anemia, while B vitamins are essential for a healthy nervous system. Zinc and phosphorus prevent the development of rickets, and natural antioxidants help ward off cancer.
This year-round “pantry” of mineral salts and organic acids has much to offer those with hypertension and diabetes. The benefits of this root vegetable in combating harmful microbes and viruses are well-documented. Natural antiseptics can fight infections and pathogenic microorganisms in the skin, mouth, and gastrointestinal tract.
The Benefits of Cooked Beets
Even after cooking, this healing root retains its potassium, iron, iodine, zinc, magnesium, and phosphorus content, while preserving vitamins A, B, E, H, and PP. This product helps combat aging: thanks to folic acid, new cells are created, and quartz aids in regenerating skin, nails, and hair.
The nutritional value of cooked beets is due to their high fiber content. With a gentle laxative effect on the intestines, they are recognized as one of the most delicate “cleaners” for the body. Along with fiber, organic acids, phosphorus, copper, and vitamin C stimulate peristalsis. These elements also play a role in eliminating putrefactive bacteria.
The component betaine helps detoxify the liver. Beets prevent fat accumulation in the liver, which is why they are commonly consumed in the treatment of alcoholism. They are also effective in cleansing the kidneys and bladder, helping to prevent kidney stones.
The Benefits of Raw Beets
Freshly cut roots and grated leaves are used in folk medicine to heal wounds, while beet juice is used to treat inflammation, colds, pulmonary tuberculosis, hypertension, and epilepsy.
In enemas, the juice acts as a laxative. Intestinal spasms and constipation are addressed by the fiber and organic acids that restore healthy gut flora, aiding peristalsis and gastric secretion. Beet juice soothes colitis, eliminates toxins, and promotes fat breakdown and protein absorption.
Thanks to beneficial nitrates, this vegetable enhances cardiovascular function and increases endurance: beet juice boosts athletes’ performance. The root does not need to be boiled, fried, stewed, or baked—it is considered one of the healthiest options in a raw food diet. The advantage of raw beets lies in their greater health benefits, as cooking diminishes their chemical composition.
Restrictions and Limitations
Nutritionists have established a maximum single serving of beet juice at 150 grams. Those with diabetes, kidney failure, or kidney stones should avoid overconsumption.
Gastritis, kidney disease, and bladder issues are reasons to exclude beets from the diet due to their oxalic acid content. Caution is advised for individuals suffering from bloating and heartburn when including this root vegetable in their meals. Due to its laxative effect, beets are incompatible with diarrhea, and their potential to lower blood pressure makes them unsuitable for those with hypotension.
Consumption is contraindicated for children under one year old. The first feeding should begin with a test to check for any allergic reactions: a small sip of juice can help identify any issues.
Beets in Health Recipes
Leaves can be used in salads, while the root can be included in appetizers, soups, desserts, and beverages.
Healing Broth
To cleanse the intestines, grate 700 grams of beets, pour in 1.5 liters of boiling water, and simmer for a quarter of an hour without boiling. After a short steeping period, strain the broth, dilute it with water in a 1:10 ratio, and drink a third of a glass three times a day.
Beet Sauce
Boil 500 grams of the root, and after cooling, mash it into a puree, adding garlic, olive oil, lemon juice, ground cumin, sesame seeds, black pepper, and salt to taste. The recipe can be enhanced with additional spices.
Beet Kvass
For 1 kilogram of vegetables, you will need 2 liters of water, 300 grams of rye croutons, and 4 tablespoons of sugar.
Place the grated root in a three-liter jar, add the croutons and sugar. Pour in the water, cover with a cloth, and let it ferment (in a dark place at room temperature). On the fourth day, strain and store in the refrigerator. After two days of maturation, seal the kvass with a lid. Keep it in a cool place.
Fermented Cabbage with Beets (Classic Recipe)
Preparing this low-calorie pickle will take about 3 hours. For 3 kilograms of cabbage, you will need: 1 kilogram of beets, 1 liter of water, 5 black and fragrant peppercorns each, 1 tablespoon of vinegar and sugar, and twice as much salt, along with 3 bay leaves.
Cut the cabbage head into squares, creating petals. Slice the beets thinly and mix them with the cabbage.
Prepare the marinade: in boiling water, simmer the spices with salt and sugar for 5 minutes over low heat. A minute before it’s done, add the vinegar.
Pour the marinade over the vegetables. Let it steep in a three-liter jar for 3 days. Serve with oil.
Korean-Style Beets (Homemade Recipe)
Wash and peel the vegetable (0.5 kg), remove the tough fibers, and grate it into thin strips. After sitting, the Korean beets will become juicy. To the juice, add 2 tablespoons of vegetable oil, garlic (2 cloves), black and red ground pepper, coriander, cumin, or a ready-made spice mix for Korean marinades. Season with vinegar (20 ml), sugar, and salt to taste.
Mix the ingredients and place the dish in the refrigerator. It can be served as an appetizer after 3 hours.
Beet Salad Recipe
The classic combination of this base vegetable pairs well with “vinaigrette companions”: potatoes, carrots, cucumbers, cabbage, and onions. In the appetizer salad “Grenadier,” beets are accompanied by boiled veal, while in “Shuba,” they are paired with salted herring, and in cheese salads, with feta or bryndza.
The red root vegetable colors the other ingredients with its juice. If this is not the intention of the cook, beets should be seasoned with lemon juice or vinegar, sugar, and oil before mixing with other components.
When the vegetable takes center stage in a salad, acidity is unnecessary. Roast the beets in the oven, peel them, and slice them into strips. Dress with oil, salt, and pepper, and mix with garlic, toasted seeds, or chopped walnuts. Garnish with chopped parsley before serving.
In winter, beets pair well with nuts, garlic, thyme, cardamom, nutmeg, raisins, prunes, apples, and cranberries. It’s best to eat beets in the evening: a well-known sleep aid.