Thanks to their bright red color, beets can be recognized between a thousand. If his dirt taste is not always unanimous, beets will be increasingly used to cook with gourmet. Excellent news when you know that the primary nutrient content is the one that maintains our daily health. Characteristics of the sugar beet
- Very good source of anti-oxidizers;
- Rare content in bétalaïnes;
- It enhances eye health.;
- Contribute to the health of the cardiovascular system;
- Rich in essential micronutrients.
Nutritional and calorie values of beet
For 100 g raw beet:
- Nutrients Average content
- Calories 42.8
- Protein 1.44 g
- Carbohydrates 7.13 g
- Lipids 0.4 g
- Dietary fiber 2.5 g
- Glycemic load: low
- Antioxidant power: high
Zoom on the micronutrients contained in beet
For a long time, beets have been accused of being too rich in sugars to be part of healthy foods. However, in addition to a very reasonable content of carbohydrates, it benefits from a complete and interesting nutrition profile. Among the micronutrients contained in the flesh of the beet, we can cite the following:
- Vitamin A: The boiled beet leaf is an excellent source of vitamin A. Raw beet leaf is a good source of vitamin A for women and a source for humans;
- Vitamin K: the beet leaf is an excellent source of vitamin K;
- Vitamin B2 (Riboflavin): The boiled beet leaf is a good source of vitamin B2, while the raw beet leaf is a source;
- Vitamin B9 (Folate): Beet is a good source of vitamin B9;
- Copper: the boiled beet leaf is a good source of copper, while the beet and its raw leaf are sources;
- Iron: The boiled beetleaf is a good source of iron for humans and a source for women. The raw beet leaf is a source of iron. Beet is an iron source for humans only;
- Magnesium: The boiled beet leaf is a good source of magnesium for women and a source for humans. The boiled beet and raw beet leaf are magnesium sources. Raw beet is a source of magnesium for women only;
- Manganese: The boiled beet leaf is a good source of manganese. The boiled beet is a good source of manganese for women and a source for humans. The raw beet and its raw leaf are sources;
- Vitamin B1 (thiamine): The boiled beet leaf is a source of vitamin B1;
- Vitamin B5 (pantothenic acid): the boiled beet leaf is a source of vitamin B5;
- Vitamin B6 (pyridoxine): The boiled beet leaf is a source of vitamin B6;
- Vitamin C: beet leaf is a source of vitamin C;
- Vitamin E: The beet leaf is a source of vitamin E;
- Calcium: the boiled beet leaf is a source of calcium;
- Potassium: boiled beet and beet leaf are potassium sources.
The benefits of beet
Thanks to its high content of vitamins and minerals, beets are a real ally for our health. Like the whole of fruits and vegetables, and when consumed in the context of a varied and balanced diet, it has a preventive effect on many chronic pathologies.
Reduction of cancer risk
A study has shown that the consumption of concrete, one of the pigments giving the beet its characteristic color, reduced the appearance of cancers of the skin, liver, and lungs in animals. In addition, research indicates that carotenoids of beet leaves could help prevent certain cancers, including breast cancer and lung cancer.
Antioxidant power
Beet is one of the vegetables with the best antioxidant power. Antioxidants are compounds that protect the cells of the body from the damage caused by free radicals. The latter are very reactive molecules that would be involved in the appearance of cardiovascular diseases, certain cancers, and other chronic diseases.
Ocular health
According to several studies, a regular contribution of lutein and zeaxanthin, carotenoids contained in beet leaves, would be associated with a lower risk of macular degeneration, cataract, and retinite pigmentary. However, larger studies are needed to confirm these effects.
In addition, beet leaves (floods or cooked) contain lutein and zeaxanthin, 2 antioxidant compounds from the carotenoid family. These compounds would have beneficial effects on certain cancers and on eye health. Indeed, they are particularly concentrated in the macula and the retina, thus protecting the eye from oxidative stress which could cause damage.
Sports performance
Some studies have shown that beet juice, rich in nitrates, would have beneficial effects on sports performance by reducing oxygen costs during continuous efforts. The consumption of a dose of beet juice would also have beneficial effects on altitude cardiovascular performance. Other studies have not shown any effect, but it seems that some subjects respond more markedly to beet juice supplementation than others.
One of the rare sources of betalains
Beet is one of the rare plants that contains betalain, a family of pigments contributing to its pronounced color. These compounds have proven to be powerful in vitro antioxidants. In humans, a certain proportion of betalain would be found in blood circulation following the consumption of beet juice. Betalaïnes would remain stable in the gastrointestinal tract without significant loss of their antioxidant properties and their bioavailability would be high. Betalaïnes would also have anti-inflammatory, antitumoral, and liver protection properties.
Phenolic compounds
Beet contains phenolic compounds, including flavonoids. These compounds provide beets with an antioxidant power that would remain constant, even after cooking beets. Beet's peel would contain at least 3 times more phenolic compounds than flesh. Its leaves are also very rich. A study has shown that the content of phenolic compounds in fresh beet leaf juice is the highest among several plants, exceeding the contents of spinach and broccoli juice.
The word of nutritionist
A few hours after eating beets, urine or stool may take on a reddish shade. This phenomenon would arise when the beet pigments (betalain) are absorbed by the intestine instead of being degraded. Several factors can influence this coloring, such as the acidity of the stomach, the speed of digestion, the variety of beets consumed, etc. This characteristic does not represent a danger to health.
How to choose the beet?
The beet is available in several varieties: red, yellow, and white. The most famous red beet has such a pronounced color that it is made up of it in industry. White beet is used in particular for the manufacture of sugar; It is also called "sugar beet".
Beet identity card
Family: Chénopodiacées;
Origin: Mediterranean;
Season: October to March;
Red color ;
Flavor: soil and sweet.
Keep the beet well
Caveau: from 1 to 3 months at temperatures close to the freezing point and 95% humidity;
Refrigerator: from 1 to 2 weeks in a bag of perforated plastic;
Freezer: cook them, cut them into slices or cubes, and put them in a freezing bag;
Dehydrator: During the Second World War, it was discovered that beets were, among all the vegetables, the ones that were best dried. Cut it into thin slices and put it in the dehydrator or in an oven set to the minimum temperature, leaving the door slightly open.
How to prepare the beet
Beet beautifies all dishes. Its leaves, whether you can consume raw or cooked like spinach, are particularly rich in vitamins and minerals.
Whatever the cooking method used, it is recommended to cook the beet with your skin to minimize the loss of nutrients. It also peeles much more easily when it is cooked.
Savor the raw beet
Peel the beets and grate them. Add them to a lettuce cloth or eat them as they are with a homemade vinaigrette. Or, cut them into thin rings and season them in the same way.
Some easy recipe ideas with beet
- Grated and steamed quickly. Coat them with tarragon, mint, or dill butter;
- The leaves of the beet, raw or cooked, are eaten like those of spinach or card with card;
- Cook young beets and their leaves separately and serve them together with an aioli (sauce made from crushed garlic, egg yolk, and olive oil);
- In the oven. Put in a bowl whole beets of similar size. Pour a drizzle of olive oil, salt and pepper. Mix well with the hands so that they are well coated with oil. In an oven set at 250 ° C (475 ° F), cook them for 45 to 60 minutes, depending on their size. After letting them cool for a few minutes, peel them by simply sliding the skin with your hands and serve with the sauce of your choice;
- In Croustilles. Peel the beets and cut them into thin slices. Fry them in oil as we would for potatoes. Drain, salt and serve.
Travel with beets
- In the countries of Eastern Europe, there is a meal by eating marinated beets;
- In India, beets are simmered with various spices, including turmeric and black mustard seeds;
- The Germans are preparing them by cooking them with sauerkraut and diced bacon;
- In Lebanon, they are steamed and coated with yogurt, mint, and garlic sauce;
- In Russia, they are applied in salads with potatoes, carrots, marinated cucumbers and raw onion;
- In France, we are preparing an excellent salad with dice of cooked beets, lamb's lettuce, and walnut kernels, all sprinkled with a walnut oil vinaigrette. If desired, use red, yellow, and white roots, however, take care to cook the reds separately;
- The Amish add to beets marinated with vinegar of whole hard eggs and peeled for a few hours (even a few days) before serving them. The eggs then take a beautiful red coloring which contrasts pleasantly with their yellow when cut into the plate.
The Borsch, a specialty of Eastern Europe discover
- Classic Borsch: This traditional soup of Eastern Europe (Russia, Ukraine, Belarus, Poland, etc.) is prepared in multiple ways, depending on the country or the region. For the basic recipe, cook tomatoes and potatoes in beef broth. In another saucepan, sauté onions, carrots, and green, minced, or grated peppers. Add minced white cabbage and cook for ten minutes. Mix the contents of the 2 pans and add cooked beets and diced and lemon juice. Cook for ten minutes. Add Persil, Garlic, and Aneth and serve with a little cream and, if desired, the meat that was used to prepare the broth;
- Cold Borsch: Marinate all night in the refrigerator the beets cooked with cucumber dice, minced onion, sure cream, and fresh cream, as well as a little sugar and balsamic vinegar. Before serving, go to the mixer;
- Variants: you can also create a more consistent dish by mixing the cold Borsch with a potato puree. Season with Muscade and Moulus ginger.
Here are any suggestions for recipes from:
- Red beet verrine and avocado
- Beet salad
- Beet soup
Contraindications and allergies
Although an excess of health, beets may not suit everyone. For good reason, vitamin K it contains in quantity can interfere with certain drug treatments, particularly anticoagulant treatments.
Vitamin K and anticoagulants
Beet leaves contain a high amount of vitamin K, necessary, among other things, for the coagulation of blood. Health Canada recommends that people who take anticoagulants (Coumadin®, Warfilone®, Sintrom®) daily limit their consumption of beets and ensure a daily life in vitamin K as stable as possible. The portions should not exceed 125 ml (1/2 cup) of raw beets or around 60 ml (1/4 cup) of cooked beets.
History and anecdotes
The term "beet" appeared in the French language in the 17th century. This word derives from "beet", a plant from which the beet is directly, and "rave", which designates any vegetable plant that is cultivated for its root. In Switzerland and Savoy, the red beet is also called the "red carrot". All our modern beets, including sugar beets, descend from a common ancestor (Beta vulgaris var. Maritima), originally cultivated for its leaves. This is the case of the Bette à Carde (Beta Vuporis Var. Cicla), which belongs to the same species. The plant comes from the coasts of the Mediterranean, where it always grows in the wild and from where it would have spread to the east at a very old time.
Sugar beet
While the Bette à Carde was consumed by our ancestors of prehistory, the beet appeared on the table only at the turn of our era. At least, as food, because the ancients used the root for medicinal purposes. It was not until the middle of the 19th century before its use was popularized and the market gardeners found on the market of improved varieties. We then selected varieties with red, white, and yellow root, the last having been prized for a long time in Europe for its sweet flavor and because it is particularly suitable for marinades. As for the leaves, they have long been preceded in the manner of spinach. There are also varieties with very large roots (fodder beets) which have always served as food for livestock. This is what explains that even today, the easier classes in Europe have a certain contempt for this vegetable, however extremely nutritious, on the pretext that it is only good for livestock.
The beet crossed the Atlantic from the early days of colonization, perhaps during the 3rd trip of Jacques Cartier. It is said that during this journey, he brought "all kinds of grains and seeds". In August 1749, the botanist Pier Kalm lists the vegetables in the newspaper he saw in a vegetable garden in Quebec City, including red beets "in fairly large quantity". However, there are then few varieties as in fact proof of a catalog dating from 1818 which offers only one. On the other hand, in 1878, it was offered 10 and in 1932, a dozen varieties. Today, even if a handful of hybrids dominate the market, the old varieties such as the toad, the Egyptian, the yellow, the white, and the Chioggia are experiencing a renewed popularity with amateur gardeners and some daring market gardeners.
Organic gardening
Beet's seed is actually a very hard fruit containing some seeds. If you have trouble germinating them, you can crush the fruits with a rolling pin to break their envelope.
The beet does not fear the cold and can therefore be sown very early in the spring, as soon as the earth can be worked. Sow in furniture, deep and rich in organic matter. In southern Quebec, depending on the year, it is sometimes possible to sow in mid-April, on the condition of protecting sowing with an agrotextile. The latter allows you to keep some heat in their immediate environment and limit sowing cast iron problems.
The majority of gardeners ignore that a few plants can also be started or inside by giving them light and humidity. Just transplant them in the garden when the temperature allows. At the time of transplantation, however, care must be taken to place the root vertically to prevent it from deforming.
For crops in the bed, space the plants from 10 cm to 15 cm in all directions. Row culture requires the same spacing in the rows and they should be distant from 30 cm to 45 cm.
By making successive sowing every 2 or 3 weeks, we will have very tender young beets and fresh leaves throughout the season. The last sowing will have to be done at the latest at the end of July.
Irrigate regularly to obtain very tender and little-prone roots of diseases. Beet requires little nitrogen for its growth and relatively little phosphate. On the other hand, we must ensure that the ground is well provided with potassium. In addition, it is particularly sensitive to boron deficiency. It will therefore be necessary to provide it if necessary.
The leaf miner can cause damage during the hot summer weeks. Protect with an agro textile or a tight mesh veiling.
The plant can tolerate a few gels in the fall, but it will be necessary to harvest it before very very cold. You can extend the season a bit by bugger the plants in October.
Ecology and environment
The populations of wild beets (B. Maritima) have very great genetic variability in terms of resistance to insects, diseases, and drought (about 10 times more than cultivated varieties). An international team of researchers has therefore been set up to preserve this diversity to transmit, by crossing and selection, these characteristics with cultivated beets29. We thus want to limit the use of pesticides and chemical fungicides and promote the cultivation of beets on little or no irrigated land. Other species of beta are also studied for similar characteristics.