|Nutritional value per 100 g (3.5 oz)|
|Energy||180 kJ (43 kcal)|
|Dietary fiber||2.0 g|
|Vitamin A equiv.||
|Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database
The beetroot is the taproot portion of the beet plant, also known in North America as the table beet, garden beet, red or golden beet, or informally simply as the beet. It is any of the cultivated varieties of beet (Beta vulgaris) grown for their edible taproots, especially B. vulgaris L. subsp. conditiva and their greens. They are among the most commonly encountered varieties in North America, Central America and Europe.
The usually deep purple roots of beetroot are eaten either grilled, boiled, or roasted as a cooked vegetable, cold as a salad after cooking and adding oil and vinegar, or raw and shredded, either alone or combined with any salad vegetable. A large proportion of the commercial production is processed into boiled and sterilised beets or into pickles. In Eastern Europe, beet soup, such as borscht, is a popular dish. In Indian cuisine, chopped, cooked, spiced beet is a common side dish. Yellow-coloured beetroots are grown on a very small scale for home consumption.
The green, leafy portion of the beet is also edible. It is most commonly served boiled or steamed, in which case it has a taste and texture similar to spinach. Those selected should be bulbs that are unmarked, avoiding those with overly limp leaves or wrinkled skins, both of which are signs of dehydration.
Beetroot can be peeled, steamed, and then eaten warm with butter as a delicacy; cooked, pickled, and then eaten cold as a condiment; or peeled, shredded raw, and then eaten as a salad. Pickled beets are a traditional food of the American South. It is also common in Australia, New Zealand, and the United Arab Emirates for pickled beetroot to be served on a hamburger.
A traditional Pennsylvania Dutch dish is pickled beet egg. Hard-boiled eggs are refrigerated in the liquid left over from pickling beets and allowed to marinate until the eggs turn a deep pink-red colour.
When beet juice is used, it is most stable in foods with a low water activity, such as frozen novelties and fruit fillings. Betanins, obtained from the roots, are used industrially as red food colourants, e.g. to intensify the colour of tomato paste, sauces, desserts, jams and jellies, ice cream, sweets and breakfast cereals.
Beetroot can also be used to make wine.
Nutrients and phytochemicals
Beetroot is an excellent source of folate and a good source of manganese, and contains betaines which may function to reduce the concentration of homocysteine, a homolog of the naturally occurring amino acid cysteine. High circulating levels of homocysteine may be harmful to blood vessels and thus contribute to the development of heart disease, stroke, or peripheral vascular disease. This hypothesis is controversial as it has not been established yet whether homocysteine itself is harmful, or whether it is just an indicator of increased risk for heart disease.
The red colour compound betanin is not broken down in the body, and in higher concentration may temporarily cause urine and stool to assume a reddish colour; in the case of urine this is called beeturia. This effect may cause distress and concern due to the visual similarity to hematuria (blood in the urine) or blood in the stool, but is completely harmless and will subside once the food is out of the system.
Basic research on rats as well as pilot studies on humans have shown betaine may protect against liver disease, particularly the accumulation of liver fat deposits caused by alcohol abuse, protein deficiency, or diabetes.
Dietary nitrate, such as that from consuming beets, may be a source for the biological messenger nitric oxide which induces the endothelium of arteries to signal smooth muscle, triggering vasodilation and increased blood flow.
One study found positive effects beetroot may have on human exercise performance, showing that distance runners ran 5% faster times after consuming baked beetroot.
A 2012 study tested the influence of dietary beet intake as a source of nitrate supplementation on resting heart rate and sustained apnea. Drinking beetroot juice, containing approximately 5 mmol of nitrate, was found to reduce resting blood pressure by 2% and increase the maximum duration of apnea by 11% in experienced divers, relative to a control group receiving a placebo.
Betanin, obtained from the roots, is used industrially as red food colorant, to improve the color and flavor of tomato paste, sauces, desserts, jams and jellies, ice cream, sweets, breakfast cereals, etc. Beetroot dye may also be used in ink.
Within older bulbs of beetroot, the color is a deep crimson, and the flesh is much softer.
From the Middle Ages, beetroot was used as a treatment for a variety of conditions, especially illnesses relating to digestion and the blood. Bartolomeo Platina recommended taking beetroot with garlic to nullify the effects of 'garlic-breath'.
Below is a list of several commonly available varieties of beets. Generally 55 to 65 days from germination to harvest of the root. All varieties can be harvested earlier for use as greens. Unless otherwise noted, the root colour of the following varieties are shades of red and dark red with different degrees of zoning noticeable in slices.
- Albino, heirloom (white root)
- Bull's Blood, heirloom
- Chioggia, heirloom (distinct red and white zoned root)
- Crosby's Egyptian, heirloom
- Cylindra / Formanova, heirloom (elongated root)
- Detroit Dark Red Medium Top, heirloom
- Early Wonder, heirloom
- Golden Beet / Burpee's Golden, heirloom (yellow root)
- Perfected Detroit, 1934 AAS winner
- Red Ace Hybrid
- Ruby Queen, 1957 AAS winner
- Touchstone Gold (yellow root)
- "beet". def. 1and 2. also "beet-root". Oxford English Dictionary Second Edition on CD-ROM (v. 4.0) © Oxford University Press 2009
- "Sorting Beta names". Multilingual Multiscript Plant Name Database. The University of Melbourne. Archived from the original on 2013-04-15. Retrieved 2013-04-15.
- Grubben, G.J.H. & Denton, O.A. (2004) Plant Resources of Tropical Africa 2. Vegetables. PROTA Foundation, Wageningen; Backhuys, Leiden; CTA, Wageningen.
- Weird Foods from around the World
- Francis, F.J. (1999). Colorants. Egan Press. ISBN 1-891127-00-4.
- Making Wild Wines & Meads; Pattie Vargas & Rich Gulling; page 73
- "Nutrition Facts for Beets, Raw per 100 g". Conde Nast. 2012. Retrieved 29 July 2013.
- Pajares, M. A.; Pérez-Sala, D (2006). "Betaine homocysteine S-methyltransferase: Just a regulator of homocysteine metabolism?". Cellular and Molecular Life Sciences 63 (23): 2792–803. doi:10.1007/s00018-006-6249-6. PMID 17086380.
- A.D.A.M., Inc., ed. (2002). Betaine. University of Maryland Medical Center
- Potter, K.; Hankey, G. J.; Green, D. J.; Eikelboom, J. W.; Arnolda, L. F. (2008). "Homocysteine or Renal Impairment: Which is the Real Cardiovascular Risk Factor?". Arteriosclerosis, Thrombosis, and Vascular Biology 28 (6): 1158. doi:10.1161/ATVBAHA.108.162743.
- Frank, T; Stintzing, F. C.; Carle, R; Bitsch, I; Quaas, D; Strass, G; Bitsch, R; Netzel, M (2005). "Urinary pharmacokinetics of betalains following consumption of red beet juice in healthy humans". Pharmacological Research 52 (4): 290–7. doi:10.1016/j.phrs.2005.04.005. PMID 15964200.
- Lundberg JO et al. (2011). "Roles of dietary inorganic nitrate in cardiovascular health and disease". Cardiovasc Res 89 (3): 525–32. doi:10.1093/cvr/cvq325. PMID 20937740.
- Hobbs, D. A.; Kaffa, N.; George, T. W.; Methven, L.; Lovegrove, J. A. (2012). "Blood pressure-lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects". British Journal of Nutrition 108 (11): 2066–2074. doi:10.1017/S0007114512000190. PMID 22414688.
- Siervo, M.; Lara, J.; Ogbonmwan, I.; Mathers, J. C. (2013). "Inorganic Nitrate and Beetroot Juice Supplementation Reduces Blood Pressure in Adults: A Systematic Review and Meta-Analysis". Journal of Nutrition 143 (6): 818–826. doi:10.3945/jn.112.170233. PMID 23596162.
- Webb, Andrew J.; Nakul Patel; Stavros Loukogeorgakis; Mike Okorie; Zainab Aboud; Shivani Misra; Rahim Rashid; Philip Miall; John Deanfield; Nigel Benjamin; Raymond MacAllister; Adrian J. Hobbs; Amrita Ahluwalia; Patel, N; Loukogeorgakis, S; Okorie, M; Aboud, Z; Misra, S; Rashid, R; Miall, P et al. (2008). "Acute Blood Pressure Lowering, Vasoprotective, and Antiplatelet Properties of Dietary Nitrate via bioconversion to Nitrite". Hypertension 51 (3): 784–790. doi:10.1161/HYPERTENSIONAHA.107.103523. PMC 2839282. PMID 18250365
- Murphy, M.; Eliot, K.; Heuertz, R. M.; Weiss, E. (2012). "Whole Beetroot Consumption Acutely Improves Running Performance". Journal of the Academy of Nutrition and Dietetics 112 (4): 548–552. doi:10.1016/j.jand.2011.12.002. PMID 22709704.
- Engan, H. K.; Jones, A. M.; Ehrenberg, F; Schagatay, E (2012). "Acute dietary nitrate supplementation improves dry static apnea performance". Respiratory Physiology & Neurobiology 182 (2–3): 53–9. doi:10.1016/j.resp.2012.05.007. PMID 22588047.
- Road salt additive USA Today
- Platina De Honesta Voluptate et Valetudine, 3.14
- "AAS winners 1933 to present". Retrieved 2011-11-04.