Foods that heal: beets

According to folklore, beets were believed to cure headaches and other painful conditions. Even today, some naturalist practitioners recommend beets to prevent cancer and bolster immunity. Although beets are reasonably nutritious, there is no scientific proof that they confer any special medicinal benefits. Beets are, however, highly versatile.

Low in calories, beets are rich in phytochemicals such as anthocyanins and saponins, which may bind cholesterol in the digestive tract, lowering the risk for heart disease. If prone to kidney stones or gout, avoid beet greens as they are high in oxalates. Oxalates can form small crystals and contribute to the development of kidney stones.

A 125 millilitre (1/2 cup) serving of cooked beets provides 45 mcg (micrograms) of folate, about 11 percent of the adult Recommended Dietary Allowance (RDA).

The tops, if eaten while young and green, are more nutritious: 250 millilitres (one cup) has 35 mg of vitamin C, almost 46 percent of what is advised for adult women; 720 retinol equivalents (RE) of vitamin A; and 160 mg of calcium, 2.5 mg of iron and 1,300 mg of potassium.

Beets 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 can be cooked and served like spinach or Swiss chard.

The most flavourful beets are small, with greens still attached. The best way to cook beet roots is to boil them unpeeled, which retains the deep red colour as well as most of the nutrients.

After the beets have cooled, the skins slip off easily; the root can be sliced, chopped or puréed, 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 flavour remains.

Many people notice that their urine and stools have turned pink or even red after eating beets. This is harmless and occurs in about 15 percent of people who lack the gut bacteria that normally degrade betalains, the bright red pigment in beets. The urine and stools usually return to normal after a day or two.