Few people hesitate to buy home beets. This round purple vegetable, best known for its ability to stain anything it touches, has a fascinating story that begins thousands of years ago on the shores of the Mediterranean Sea. It is surprising to discover that the beet we know today looked completely different in the past – it resembled a carrot more than the round ball we know, and its colors were black or white instead of the deep purple associated with it today.
In ancient times the green beet leaves were the real stars. The Greeks and Romans valued them so much that they developed special methods to grow the plant in the hot summer months, away from its natural growing season in spring and fall. The popularity of the beet grew even stronger when it was discovered that it is one of the few vegetables that thrives in winter, which made it a staple in the diet of the people of Northeastern Europe.
But the most surprising chapter in the history of the beet has to do with its sweetness. In 1747, a Berlin chemist named Andreas Sigismund Margraf discovered a way to extract sugar from beets. His student Franz Echard improved the method, and thus an entire industry of beet products was born – from beer to molasses. The real revolution came in 1813, when Napoleon banned the import of cane sugar, which opened the market to beet sugar. To date, 20-30% of the world’s sugar comes from beets.
In purple-green colors
As the lyrics of Idan Amadi’s song, “All these are purple-green in color”, the root of the beet flaunts a bright purple, while it has greens with purple touches. More than once we have discussed here the nutritional significance of the colors of vegetables and fruits, since each color indicates a variety of health properties. Different colors indicate the presence of pigments and active ingredients, so the recommendation is to consume vegetables and fruits of five different colors: red, green, yellow-orange, purple and white.
Purple fruits and vegetables, such as eggplants, purple grapes and currants, contain anthocyanins – powerful antioxidants that help heart health and reduce the risk of chronic diseases. However, the purple of beets is unique, as it comes from a group of purple pigments called betalains. Studies show that betalains exhibit significant antioxidant activity, which can support the various body systems and reduce inflammation.
In addition, the green color of beets indicates a high presence of chlorophylls, which also act as antioxidants and help the body in detoxification processes. Chlorophylls are also known for their contribution to improving digestive processes and skin health.
Therefore, the beetroot not only adds a beautiful color to the dish, but also contributes to general health, and the recommendation is to incorporate it into the daily menu to enjoy the many benefits it offers.
The health benefits of beets
The beetroot and its root have a long history of medicinal uses. The beet root, which has a sweet taste and a pleasant texture, was already used in Roman times to treat diseases such as constipation and fever. In the Middle Ages it was used for diseases related to digestion and improving blood circulation.
Beets are considered a vegetable with a higher caloric value compared to many other vegetables. A cup of cooked beets contains about 75 calories per 100 grams, which may seem relatively high compared to other vegetables such as pumpkin or cauliflower, which contain about 25 calories. Its high caloric value is mainly due to the high content of natural carbohydrates, but it can still be part of a healthy and balanced diet, especially when it comes to small portions or as part of the overall menu.
The beet root is an excellent source of dietary fiber, minerals and various vitamins, as are the beet leaves. In addition, beets are rich in nutrients such as phytosterols, which are also found in foods such as broccoli and almonds, which are known for their ability to reduce blood cholesterol levels by slowing the absorption of dietary cholesterol. Beets also contain nitrates, which may help reduce blood pressure and improve sports performance.
Simple recipes and ideas
One of the great advantages of the beetroot is its flexibility in the kitchen. It can be enjoyed raw, cooked, baked or even as a drink – although then there is a loss of some of its qualities such as dietary fiber, which contribute to the activity of the digestive system and help balance blood sugar and lipid levels.
Surprising salad: Grate a raw beetroot (yes, you can eat it that way too) and mix it with a crisp green apple cut into thin strips, some chopped walnuts and fresh lemon juice. You can add rocket leaves or a mixture of green leaves for added flavor and nutritional value.
For those who love healthy snacks, make homemade beet chips: slice beets into thin slices (if you have a mandoline – great), brush with a little olive oil, sprinkle with sea salt and bake in the oven on medium heat until the slices become crispy. This is a great way to upgrade the traditional snack to something healthier.
You can buy boiled beets in vacuum packaging that keeps the vitamins and minerals in it well and saves peeling and cooking time. Vacuum packed beets come ready for immediate use, which makes it easy to prepare quick and tasty dishes. Also, the freshness of vacuum-packed beets is preserved for a long time in the refrigerator. On the other hand, beets cooked at home offer fresher flavors and allow full control over the cooking process, so that the flavors and textures can be adjusted to personal preferences.
And a tip before finishing: to avoid purple staining of your hands, use disposable gloves while working with beets. If you are already stained, rubbing with fresh lemon juice can help to remove the stains.