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Fall is an excellent time to enjoy root vegetables. The products of beet plants, Beta vulgaris, including the roots and the greens, are tasty and very nutritious. While originally grown for their leaves, people began eating the beetroot as well in Roman times. A cousin of the common beetroot is the sugar beet, whose high root sucrose concentration is a source of molasses. Like most veggies, they have no fat, contain 15 grams of carbohydrates per cup, 60 calories and roughly 2 grams of protein, as well as 3 g of dietary fibre.

The beetroots themselves are a good source of:

Folate- a water-soluble vitamin used for maintaining nervous system, as well as building blood cells and muscle, prevents spinal bifida

Manganese- a trace mineral used in bone formation

Betaine- reduces risk of heart disease and stroke.

The red colour is caused by anthocyanins, which protect and repair DNA, and beta-carotene, an antioxidant.

The leaves are especially nutritious, and can be served like cooked spinach. They are an excellent source of vitamin A, which is not only necessary for healthy skin, eyes, bones and teeth, but is also an antioxidant. Antioxidants neutralize harmful chemicals (free radicals) in the body that harm cells, decreasing risk of cancer, heart disease and eye disease. Consumption of beets has also been shown to lower blood pressure.

Whole beets are an excellent source of potassium and iron. Although vegetable-source iron is not as easily absorbed, the vitamin C abundant in beet greens allows the iron to be more readily absorbed.

The best flavoured beet roots are the small ones, with greens still attached. Look for a deep reddish colour and crisp leaves. Beware large roots with small hairs on them, as this indicates age. When you get them home, cut the leaves a couple of inches from the root, to retain moisture in the root itself, and store the leaves in a separate bag in the fridge. The leaves should be used within a couple of days. As for the root bulbs, they can be bagged and stored in the fridge as well, where they will last about a week. Pealed and topped beets can be sealed in a bag and frozen, where they will last for months.

Nutrients, after which the skin comes off much more easily. Beetroots can also be tossed with your choice of herbs and other root vegetables, such as potatoes and carrots, and roasted. Beet leaves can be rolled around a rice and herb filling to make a tasty rollup, especially when topped with a sour cream sauce.   Try them cold in a salad with blue cheese and walnuts or hot in Borscht.

The Bottom Line:
Add beets to your fall meals and enjoy loads of nutrients.