Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating Beets you will have the following benefits.

BEETS

Typical serving size:

1 cup (85 g)

HOW THEY HARM

  • Kidney stones
  • Gout
  • Discolored urine and stools

    WHAT THEY HEAL

  • Cancer
  • Heart disease
  • Dementia
  • High blood pressure
  • Constipation
  • Eyes and nerves

    BEET FACTS

  • Beets have one of the highest sugar content of any vegetable, yet are low in calories
  • Drain the juice from a can of beets to use as a natural food coloring
    Beets are a highly versatile vegetable
    They can be cooked and served as a side dish, pickled and eaten as a salad or condiment, or used as the main ingredient in borscht, a popular Eastern European soup
    Beet greens, the most nutritious part of the vegetable, can be cooked and served like spinach or Swiss chard
    What’s even better: Beets contain lots of important nutrients, including vitamins A, B6, C, E, and K as well as protein, folate, dietary fiber, calcium, iron, and potassium, among others

    Health Benefits

    Fights cancer
    Beets contain betacyanin, a type of plant pigment, which some preliminary research indicates might be helpful in defending cells against harmful carcinogens
    Studies have shown that beets contain high levels of antioxidant and anti-inflammatory agents that may help to reduce the risk of some cancers
    High levels of unique beet fiber may be linked to a lower colon-cancer risk
    Lowers risk of heart disease
    Beets are a wonderful source of folate and betaine, nutrients that together help to lower blood levels of homocysteine, which causes inflammation that can damage your arteries and boost your risk of heart disease
    Reduces dementia risk
    Beets produce nitric acid in your body, which helps to increase blood flow throughout your body—including to your brain
    MRIs done on older adults showed that after eating a high-nitrate diet (including beet juice), these adults had more blood flow to the white matter of their frontal lobes
    Lowers blood pressure
    Several studies have found that drinking beet juice can lower blood pressure
    Combats constipation
    Beets are high in fiber, which is well known for helping to keep your digestive system running smoothly
    Boosts eye and nerve-tissue health
    Beets contain a wide variety of phytochemicals that may help improve the health of your eyes and nerve tissues
    And beet greens are a good source of lutein, an antioxidant that helps protect the eyes from age-related macular degeneration and cataracts

    Health Risks

    Kidney stones and gout
    If you are prone to kidney stones or gout, avoid beet greens, because they are high in oxalates, which can form small crystals and contribute to the development of kidney stones

    QUICK TIP:

    Serving suggestions The best way to cook beet roots is to boil them unpeeled, which retains most of the nutrients, as well as the deep red color
    After the beets have cooled, the skins slip off easily; the root can be sliced, chopped, or pureed, depending upon the method of serving
    Beets may also be canned and pickled with vinegar; some nutrients are lost in the processing, but the sweet flavor remains
    Discolored urine and stool
    This isn’t really a health risk, but it may seem like one if it happens to you
    Actually, it’s a harmless condition that can scare you if you mistake the red color for blood

    Allergies

  • Mix chopped cooked beets with plain Greek yogurt, dill, and scallions
  • Stir-fry chopped beet tops with roasted garlic and a dash of sesame oil
  • Wrap beets in foil and grill over indirect heat until tender

    Buying Tips

  • The most flavorful beets are small, with greens still attached
  • Beets are available year-round, but the best time to buy them is June through October, which is when they are most tender
  • Choose beets with unblemished skin and sturdy, unwilted greens
  • Beets are available canned and precooked so you can more readily include this incredibly healthy vegetable in your menu planning

    Storing Tips

  • Trim each beet, but leave about 1 in (2
    5 cm) of the stem
  • Chill them for up to 2 weeks
  • The greens (which are rich in nutrients) wilt quickly, so use them within a day or two