6 Superfoods To Detox Your Body-BEETS
Written by ~ Karen Mia
Welcome back!
We have been learning so much about the superfoods on our list, and exploring all the ways they can boost your health, yet one thing that we haven’t addressed yet is what exactly makes a food “super”? What sets a superfood apart from a food that is just...well, healthy?
Of course, superfoods are, as you would expect - healthy, but what makes superfoods especially unique is that they provide far more health benefits that are not solely due to their nutritional profile. For instance, you may have noticed that most of the superfoods on our list contain a high volume of antioxidants; an essential component to disable rouge free radicals floating around in our bodies and an important criterion that helps to differentiate a healthy food from a superfood. This is indeed something that most all superfoods have in common.
Here are some other common attributes of many superfoods:
High Fiber: Fiber helps decrease cholesterol, maintain bowel and digestive health and control glucose in Type 2 diabetes patients.
Flavonoids: Specifically found in plants, flavonoids contain many anti-inflammatory and anti-carcinogenic properties.
Healthy fats: Polyunsaturated and monounsaturated fats are known as the good fats, that help lower cholesterol and prevent heart disease and stroke.
High nutrient to calorie ratio: Most superfoods are water-dense and contain both a high amount of nutrients and a relatively low calorie content.
The fourth superfood on our list - in addition to boasting all of the features listed above - has an ever bigger list of benefits, which, hands down, make it one of the most super superfoods out there.
Let’s give a warm welcome to this week’s superfood: Beets!
***We’d like to point out that our intention in highlighting superfoods is not to infer that superfoods are the only foods that are good for you. It is important to incorporate a well-rounded, healthy range of foods into your nutritional regime, including non-superfoods. “Too much of a good thing” is not just a figure of speech.
The Magnificent Beet
Beets may not be a part of the cool club, but we thought they deserved a bit of shine.
We can’t help but note that beets seem to evoke a similar level of divisiveness amongst the vegetable-eating community as one of our earlier counterparts, kale, does. In other words: you either love them or hate them.
Although equally revered or loathed for many years, they are quite a curious group of root vegetables, with a vast array of uses beyond the culinary; from a natural coloring for food, wine, and even clothing, to a myriad of therapeutic uses, and even more unique benefits that only add to its already peculiar reputation. Lets dig in and discover what makes the beet exemplify its “superfood” title so perfectly.
And The Beet Goes On
Beetroot has a fascinating history that dates back to cultivation in the ancient Middle East, initially for its green leaves and later for its roots. It was highly valued by ancient civilizations, including the Egyptians, Greeks, and Romans. The versatile vegetable was not only used as a dietary staple but also for medicinal purposes, with its leaves and stalks being consumed like chard due to their nutritional content.
Throughout history, beetroot has been associated with various cultural and culinary practices. For example, beets have long been considered an aphrodisiac in many cultures, with Ancient Romans and Greeks associating beets with love and desire. In the 17th century, its juice was used to color wine, and in the 19th century, the rosy, pigmented juice of red beets was utilized as a cheek and lip stain by women. 
The discovery of extracting sucrose from beets by chemist Andreas Sigismund Marggraf in 1747 marked a significant turning point. This led to a massive rise of the sugar beet industry. Because beet sugar production requires four times less water than sugar cane production, it became an attractive crop throughout Europe and countries such as Egypt.
During the Napoleonic Wars in the early 19th century, the British Navy stopped the import of cane sugar to France. French citizens then began using beet sugar to sweeten their food, which started a worldwide trend. By 1880, about half of the world’s sugar came from beets, and does still.
When stored in a cool, dark place, beets have a remarkably long shelf life, making them an essential winter food throughout the American colonial era, especially during the ‘Six Weeks of Want’ from January to March in which fresh crops were unavailable.
Beets came to the rescue during World War II. When food was scarce due to much of the nation’s domestic produce being shipped overseas to feed American troops and allies, many took to canning and storing beets in their root cellars and pantries.
Once again proving its remarkable sustainability in 1975, during the Apollo–Soyuz; a space mission carried out jointly by the United States and the Soviet Union, the American Apollo 18 astronauts were surprised with beetroot soup (borscht) in zero gravity, prepared by the USSR's Soyuz 19 crew.
The Beet Generation
The beet belongs to the Beta vulgaris species, which encompasses four varieties of plants:
Swiss chard, native to the Mediterranean and unlike its close cousin, the common beet, is all leaves and no root. Chard seeds are usually sown in the Northern Hemisphere between June and October. Swiss chard can be used raw in salads, as a tortilla wrap, or it can be cooked in soups, stir-fries or omelets. Its bitterness fades with cooking.
Garden Beets (AKA Common Beets or simply: Beets) are grown for both their roots and leaves. They grow similarly to carrots, parsnips, and radishes. The bulbous root grows from about 8 to 12 inches from the ground and thrives in well-drained, moist soil with lots of sunlight from early spring to mid-October. Varieties of garden beets include the white Albina Vereduna, the yellow-fleshed Burpee’s Golden, the Italian Chioggia with red and white rings, and multiple varieties of the most commonly known red beet.
Beetroots can be roasted or boiled, canned, pickled or spiced. Both the root and 
the leaves can be eaten raw and added to smoothies and salads. The leaves of garden beets can also be cooked like spinach or eaten fresh if picked young.
Mangelwurzel is a member of the beta vulgaris family primarily used as fodder for livestock but can also be eaten by humans. It is best grown as a winter crop in warm subtropical climates, after being planted in autumn. Both the leaves and roots of the mangelwurzel are edible. The roots become tender and flavorful when grown in well-composted soil and are regularly watered. They can be boiled and served mashed or diced. This plant is highly nutritious; animals thrive on its leaves and roots.
Sugar Beets are valuable plants, cultivated for their high sucrose content. It is primarily grown in the European Union, the United States, and Russia. The United States alone harvests over a combined one million acres of sugar beets, and this makes sense being that the U.S. is amongst the highest consumers of sugar in the world, beet or otherwise. The most common use for cultivated sugar beets is processed sugar, but they have several other uses. These include the production of alcohol and unrefined syrup, and the use of its by-products in animal feed and various industries such as alcohol production, pharmaceuticals, and commercial baking.
Nutritional Value - per 100g or one small beet
|
|
|
|
Calories |
43 |
|
Carbohydrates |
9.56 g |
|
Sugars |
6.76 g |
|
Dietary fiber |
2.8 g |
|
Fat |
0.17 g |
|
Protein |
1.61 g |
|
Vitamin B |
0.067 mg |
|
Folate (B9) |
109 mg |
|
Vitamin C |
4.9 mg |
|
Iron |
0.8 mg |
|
Magnesium |
23 mg |
|
Potassium |
325 mg |
|
Water |
87.58 g |
Health Benefits
Digestive Regularity
When Ancient Romans used beetroot as a treatment for constipation, they were onto something. As you can see in the chart above, one little beets packs in about 3 grams of fiber, making beets an exceptional fiber source. Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria, helping to build a healthy gut microbiome and promote digestive regularity, which inhibits conditions like constipation and inflammatory bowel disease. Fiber itself has been linked to a reduced risk of chronic diseases such as colon cancer, heart disease, and type 2 diabetes.
Inhibits Tumor Growth
Betalain, a potent antioxidant and nutrient unique to plants that contain a vivid dark red pigmentation, has been studied for their potential to combat tumor growth. The extract has demonstrated significant inhibitory effects on tumor cell growth in the stomach, breast, lung, colon, and central nervous system. Studies, such as this one, found that drinking water supplemented with a low concentration of red beetroot extract significantly inhibited the induction of lung, skin, and liver tumors. The summary conclusion of this study states “It is clear that betanin pigments are effective at cancer chemoprevention (Tumor growth reduction).”
Polyphenols are also found in high concentrations in beets, and, along with betalains, help reduce inflammation in blood vessels and prevent clot formation caused by infection due to cancer or other potentially damaging illnesses.
Fun fact: The term betalain is derived from the Latin name for common beet: beta vulgaris, due to the high content of this compound found in the vegetable.
Increased Exercise Capacity
Feeling a bit sluggish pre-workout? Munch on or juice up a beet and watch your energy level rise! Many athletes drink beetroot juice to harness the potential performance-enhancing effect of the naturally occurring nitrates in beets.
“Gasp, Nitrates?! Aren’t those bad for you?” Don’t worry. Indeed, there has been speculation that nitrates are harmful and can cause cancer. However, the risk is associated only with nitrites in the form of preservatives, which are mostly found in processed meat, but also in certain packaged baked goods and cereals.
The majority - approximately 85 percent - of nitrates are derived from fruits and vegetables; beetroots especially contain an exceptionally high amount. Clinical investigations strongly indicate that diets rich in these "good" nitrites can effectively enhance stamina and physical performance - especially during high-intensity endurance exercise - by optimizing how our body uses oxygen. This is because these naturally occurring nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the tiny cell organs responsible for producing energy in our bodies. In addition, betalains are high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters in our body.
Cool huh?
Just Beet It
We've been eagerly waiting to use that reference.
Anyhow, here are a few suggestions on how to work beets into your detoxification routine:
Beetroot/Turmeric Acne Treatment Mask
This mask helps in reducing acne, preventing breakouts, and promoting clearer skin. Turmeric has anti-inflammatory properties, while beetroot provides vitamins and antioxidants.
Ingredients:
~ 1 medium-sized beetroot
~ 1/2 teaspoon turmeric powder
Instructions:
Cook the beetroot and blend it into a smooth puree.
Mix beetroot puree with turmeric powder until well blended.
Apply to face, focusing on acne-prone areas.
Leave on face until completely dry (about 15-20 minutes).
Rinse off with warm water.
Store the remainder in a sealed container in your refrigerator for up to 7 days (Label the container appropriately so it doesn’t end up as a sandwich spread….although, that may not be a bad idea either!)
Ruby Red Juice
Ingredients
~ 2 raw medium beets, trimmed and scrubbed
~ 1 Granny Smith apple, peeled and cored
~ ½ cup cherries, pitted
~ 3 medium carrots, peeled
~ 1 tablespoon chia seeds, optional
~ 1 cup of ice
Directions
Mix all ingredients besides the chia seeds in a blender to the preferred consistency. Pour in glass and add chia seeds to top. if desired.
Beet Hummus
1 small roasted beet (wrap beet in tin foil and roast for about 1 hour at 350◦ F)
1 15-oz. can or 1 3/4 cup cooked chickpeas
1 large lemon
2 large cloves garlic (minced)
2 Tbsp tahini
1/4 cup virgin olive oil
salt and black pepper to taste
Directions
Shave the entire lemon into zest and set aside, then squeeze its juice into a separate container.
Cool and peel roasted beet. Quarter it and pulse it in your food processor or blender until only small bits remain.
Add the remaining ingredients into the blender, except for the olive oil. Blend until smooth.
Drizzle in olive oil and pulse.
Taste and season to taste with salt and pepper or any other seasonings you like. If it’s too thick, add a bit of water.
Store in the fridge in a sealed container for up to a week.
Use it as a dip, spread on toast, or anything else you can think up! Enjoy 😊
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Well, that’s all we got. We hope that you learned a few laudable tips about the friendly and amazingly versatile beet, and are eager to add it to your daily or weekly regime. It will certainly do you good!
Will you join us again next time when we bring you the fifth superfood on our list? The last two are pretty special so we don’t think you’ll want to miss out.
Now beet it!
Till next time lovely readers.
~K.M.
***All content shown on this website is intended for educational and entertainment purposes only. It is never intended to diagnose, treat, or cure any condition. If you need medical care, please consult with a licensed medical professional.