Learn how to benefit from this beautifully vibrant vegetable. Read about its content and ways to incorporate this red gem into your diet.

1. Whole Foods Therapy Presentation
Moira Khouri NC MH HHP CCP RYT
The Health Benefits of Beets
(Beta vulgaris)
Introduction
Beets are a wonderful nutritious and affordable whole food with many health benefits and
methods of preparation including fermenting, pickling, juicing, as a raw vegetable, roasting and
steaming. While the most commonly found beets are the dark crimson red-purple ones, they
are also found in varying tones of pale golden yellows and whites, and sometimes a variety with
circular red and white patterns is found in specialty markets. Both the green beet tops and the
root bulb are eaten for their flavors and nutritive properties.
History
The wild beet root, our beet’s ancient ancestor, is believed to have originated in North Africa in
prehistoric times. It grew wild along the Asian and European shores. Early cultivation has been
credited to the Romans and the Mediterranean region in general. Later in history the tribes
that invaded Rome are believed to have been responsible for spreading beets to the rest of
northern Europe to be used as fodder to feed animals. Later they began to be consumed by
humans sometime in the sixteenth century. In France beets gained in popularity as a source of
sugar when the British restricted the French access to sugar which was at the time produced
from sugar cane in the British West Indies of the Caribbean region. Napoleon decreed that beet
sugar was to be used as the primary source of sugar in France. Some sources say the first beet
sugar factory was built in Poland. Today beets are commercially grown many countries
including the US, Canada, Russia, France, Poland and Germany.
Beet roots have been used throughout history as a vegetable dye, favored for their strong
crimson red-purple coloring. The vibrant dark green leaves of this root vegetable with their
brilliant dark red stems and veins have been eaten as a food throughout history. It was not
until the nineteenth century that the sweet red roots, traditionally used only as a medicine,
began being consumed as a food source as well. Medicinally, beetroot was traditionally used
for disorders of the liver, as a liver stimulant and cleanser due to its stimulating effect on
detoxification. The anti-cancer properties of beets have long been recognized.

2. The Many Nutritional Properties of Beets
Detoxifying, Anti Aging, Anti Cancer and Immune Stimulation
In addition to the liver stimulating and detoxifying effect of Beetroots, the anti-aging properties
are attributed to powerful nutrients that aid in protecting against inflammation, heart disease,
and some cancers, especially colon cancer. The anti-cancer properties are attributed to the
water soluble pigments called betalains that give beets their color, specifically betacyanin, the
pigment that beets derive their red-violet color from, and betaxanthins which give yellow beets
their color. Betacyanin is a powerful anti-cancer agent that, when combined with the high fiber
content in beets, provides specific protection against colon cancer. Many betalains function as
anti-oxidants. Betalains come from betalamic acid which when combined with amino acids or
amino acid derivatives produce the specific type of pigment. Other anti-oxidant properties in
beets come from two carotenoids, lutein and zeaxanthin, and from Vitamin C and the mineral
manganese.
Fiber Content
Beet fiber combined with betacyanin has a beneficial effect on bowel function and cholesterol
levels. The fiber and specifically the betalains increase the activity of the antioxidant enzymes
glutathione peroxidase and glutathione-S-tranferase (GST). As part of the detoxification
process requiring glutathione a metabolic process of neutralizing toxins occurs when our body
uses GST to attach activated toxins to nutrient groups, making the toxins more water soluble so
they are more easily excreted via our urine. The fiber also increases the number of white blood
cells, the T cells, also known as T Lymphocytes, in particular the NK (natural killer) cells
responsible for detecting and eliminating abnormal cancer cells. In a study of patients with
stomach cancer beet juice acted as a potent nitrosamine inhibitor and an inhibitor of cell
mutations caused by nitrates. Nitrosamines are the cancer-causing compounds that are
derived from consuming the nitrates found in smoked and cured meats.
Phytonutrients: Anti-inflammatory Plant Derived Vitamins
The anti-inflammatory properties in beets are from the phytonutrients betanin, isobetanin and
vulgaxanthin which act to reduce inflammation by inhibiting the activity of cyclo-oxygenase
enzymes COX-1 and COX-2 responsible for messaging cells to produce inflammation. While

3. inflammation when needed for healing is good, excess inflammation leads to heart diseases,
including atherosclerosis, and diabetes and other inflammatory conditions.
Beets also contain betaine, a nutrient made from part of the B-Vitamin complex, Choline.
Choline, along with Folate (folic acid) is responsible for lowering the toxic amino acid
homocysteine, an independent risk factor for heart attack, independent of cholesterol levels.
Betaine is also important for lowering other measurable inflammatory markers such as C
reactive protein, interleukin-6 and the tumor necrosis factor alpha.
Calories, Fiber, Alkalinity and Other Nutritional Factors
Beets appear in both the Leafy Greens and the Fibrous Vegetables lists in The Thrive Diet by
author and top Ironman Triathlete Brendan Brazier, a world class professional vegan athlete,
formulator of the VEGA line of performance supplements for athletes. Leafy greens like beet
greens are valued for their chlorophyll content which cleanses and oxygenates the blood,
enhances performance and endurance, providing the body with live enzymes for fast cellular
rejuvenation. Fibrous vegetables such as beets form the base of The Thrive Diet food pyramid,
designed to provide a nutrient dense diet for athletes.
It should be noted that eating both the greens and the beet roots fresh and raw provides a
much high percentage of the beneficial nutrients including antioxidant and anti-cancer
protection to your body.
A 3.5 ounce (100 grams or ¾ cup sliced) serving of raw beet root contains 44 calories, 1g of
protein, 10g of carbohydrate, 72mg of sodium, 11mg of Vitamin C, 93mcg of folate, and 0.4mg
of manganese. The roots are also a very good source of folic acid, fiber, manganese and
potassium.
A 3.5 ounce (100 grams) serving of beet greens contains 27 calories, with 3g of fiber. The greens
are higher in nutritional values that the roots, they are richer in calcium, iron, and Vitamins A
and C. Both the greens and the roots are a good source of magnesium, phosphorus, iron and
Vitamin B6 and are considered to be highly alkaline forming in the body. About 80% of our
optimum diet should be from alkaline foods to prevent excess acidity and disease in the body.
Two beet roots without the greens (163g) provides 142.22g water, 77 calories, 2.41g protein,
.23g fat, 16.3g carbohydrate, 3 IU Vit A, 17.9mg Vit C, .082mg thiamine, .033mg riboflavin,
.652mg niacin, .08mg Vit B6, 151mcg folic acid, 528mg potassium, 25mg calcium, 1.5mg iron,
34mg magnesium, 78mg phosphorus and 118mg sodium.
Glycemic Load
Beets have the highest sugar content of any vegetable but are very low in calories. Glycemic
load refers to how fast carbohydrates convert into glucose and determines whether a food is

4. slow releasing or fast releasing. Foods with a GL of 10 or less are considered the best to
manage blood sugar, with the ideal consumption being no more than a total of 50 GL points per
day or 40 GL points per day if you wish to lose weight. Fiber content slows down the
conversion to glucose. The glycemic load of a 2.8 ounce serving of beets is 5 GLs. While they
are high in sugar this is a relatively low GL compared to some other commonly consumed foods.
None of these examples delivers the health benefits of beets!
- One 1.8 ounce corn tortilla has a GL of 12 points.
- One 1.1 ounce slice of whole grain rye bread has a GL of 8.
- One 1.1 ounce serving of Bran Flakes has a GL of 13 points.
- One 1.1 ounce serving of Shredded Wheat has a GL of 15 points.
- One 5.3 ounce serving of white rice has a GL of 23 points.
- One 5.3 ounce serving of brown rice has a GL of 18 points.
- One 5.3 ounce serving of mashed potatoes has a GL of 15 points.
ORAC Rating
Beets have an ORAC rating of 841 per 1.2 cups, cooked and sliced. The ORAC rating would be
much higher for raw beets, which is why it is best to eat them raw. ORAC units stand for
Oxygen Radical Absorbance Capacity, the antioxidant power of a food, the foods ability to
counteract free radicals to protect against cancer, heart disease and aging. It is estimated that
we should ideally have 3500 ORAC units daily, however a higher amount of 5000 – 6000 will
provide greater protection.
Selecting, Harvesting and Storing
Fresh locally grown beets are available in the harvest season, between June and October in
North America depending on what zone you live in. Here in the Pacific Northwest it is usually
July and August for us. Imported beets can be found year-round in most whole foods markets.
Harvest beets early in the morning before the hot sun of the day. Choose the small to medium
sized beets that are firm and have bright green fresh looking leaves. Avoid those with that are
not firm, are soft and wrinkled, have long tap roots with hairs and those with leaves that are
turning yellow or brown since this indicates an older vegetable that will be tougher, dryer and
have less nutrition. Check the base of the beet for signs of scales, spots or mold and avoid
these as they have been stored too long. Also avoid beets that have the leaves removed for the
same reasons; they are old and likely going to be tough, dry, woody in the center and less than
nutritious. Since the leaves are edible and full of vitamins and minerals you want them fresh
and crisp as you would any leafy greens for consumption.

5. Store fresh beet roots in the fridge in a crisper drawer or other air tight container to retain
freshness, for no longer than about 7 - 10 days. Trim the leaves off, leaving about 1-2 inches of
the leaves on the beet root to avoid bleeding since the red color is very strong and may stain
whatever it comes into contact with. Store the leaves separately in a plastic bag as you would
chard or any other fresh greens. Do not trim off the tap root. Cooked or canned beets will
keep in the fridge for about 1 week.
Steaming beets lightly for no more than 15 minutes will preserve most of their nutrients and
color. Always cook without salt since it will darken their color. Another option is to steam the
beets and store them in the freezer, they will last about 10 months. Cook with the peels on,
cool and peel them before freezing whole or sliced. Dry heat cooking is another method that
will lock in the nutrients very well. Wrap in foil and bake at 350–400 F until tender, about 1-1.5
hours depending on size. Unwrap and cool enough to handle, peeling while still a bit warm.
Raw beets can easily be peeled under cold running water, then chopped in a food processor or
grated and stored in glass containers with tight fitting lids to retain most of the nutrients until
used in salads and other dishes. They are also excellent juiced fresh.
If your beets are not organic be sure to soak and wash them in a solution for cleansing fruits
and vegetable to remove soil and micro-organisms. Below is an easy to make recipe for veggie
wash:
Do-It-Yourself Veggie Wash
1 tbls. organic lemon juice
10 drops grapefruit seed extract
2 tbls. baking soda
1 cup filtered water
3/4 cup white vinegar
Mix well in a sprayer bottle. Shake before use. Spray produce (except mushrooms, because
they absorb and retain water) and let sit for 5-10 minutes. Rinse well before eating.

6. Juicing Your Beets for Optimum Nutrition
Juicing is one of the best ways to obtain the nutrients from beets in their fresh raw state.
Juicers differ in the juice produced. Always use fresh organic beets and other vegetables to
reduce your intake of toxicity from pesticides and other agricultural chemicals. Keeping your
toxic load down means increased immunity, vitality and wellness, and decreased signs and
symptoms of aging.
Masticating juicers crush the vegetables and force them through a stainless steel strainer,
removing the pulp (that valuable fiber) although more nutrients are provided since there is no
heat created in this process.
Centrifugal juicers have a spinning basket in which the vegetables are shredded, the juice is
expressed through a stainless steel basket by centrifugal force, the pulp is collected in the
basket; this type of juicer creates some heat which can destroy some of the nutrients.
The pulping method is usually sufficient if you do not have a juicer; machines such as a blender,
food processor or Vita-Mix can be used and will leave the pulp in the juice.
Other fruits and vegetables that blend well with Beets to promote healthy liver function and
provide enzymes and the antioxidant, anti-aging and anti-cancer benefits are red and green
apples, blackberries, dark grapes, pears, plums, raspberries, carrots, celery, leafy greens,
parsley, watercress, onions, tomatoes, green or red bell pepper, sweet potato. Experiment and
see which you prefer. Only juice enough for your consumption in one day, and refrigerate the
juice in a clean glass jug if not drinking it immediately after preparation so the nutrients are not
lost due to oxidation.
Basic Beet Juice
2 beets, including greens
2 carrots
2 apples
Feed into juicer alternating slices of each.
From The Juicing Bible 2nd
Edition by Pat Crocker.

7. Apple Pear Beet Juice
2 apples
1 pear
3 beets, greens included
½ lemon
½ inch piece of ginger root
Feed into juicer alternating slices of each.
From The Juicing Bible 2nd
Edition by Pat Crocker.
Liver Mover Juice
½ fresh beets, sliced, including the greens
2 green organic apples, sliced
Feed into juicer alternating apples and beets.
Promotes the flow of bile and fats to and from the liver; helps with weight loss and stagnant
liver conditions. Contains 188 calories, 1.5g protein, 48g carbohydrates, 1.04g fat, 15 IU of Vit
A, 203.mg Vit C, 2.85mg Vit E, .07mg thiamine, .o5mg riboflavin, .43mg niacin, .23mg Vit B6,
53mcg folic acid, 44mg sodium, 29mg calcium, 43mg magnesium, 584mg potassium, 1.13mg
iron.
From The Complete Book Of Juicing by Michael T. Murray ND.
Liver Tonic Juice
1 piece of dandelion root
½ beet including greens
2 carrots
1 green apple
Feed into juicer alternating slices of each.
A liver tonic will improve tone and function of the liver, the most important organ of
detoxification. If you cannot find fresh dandelion roots you may soak dried roots in filtered
water to reconstitute them. Add the water to the finished juice. Contains 254 calories, 3.4g
protein, 63g carbohydrate, 1.56g fat, 7414 IU Vit A, 44mg Vit C, 2.8mg Vit E, .33mg thiamine,
.2mg riboflavin, 2.9mg niacin, .63mg B6, 58mcg folic acid, 102mg sodium, 96 mg calcium, 56mg
magnesium, 1250mg potassium, 2.04mg iron.
From The Complete Book Of Juicing by Michael T. Murray ND.

8. Other Favorite Beet Recipes
West Coast Raw Beet Salad
3 medium or 6 small beets, washed, peeled and coarsely grated
2 stalks of celery, finely chopped
2 carrots, washed, peeled and coarsely grated
1 smal1 or ½ medium red onion, finely chopped
To increase the ORAC rating, add 1 cup of finely chopped organic
Broccolini.
Either grate by hand or chop all the vegetables in a mini chopper
or food processor. Place in a large glass bowl add a small amount
of dressing and mix well. Cover and chill. Dressings that are best
with this salad are simple ones, plain organic yogurt, or balsamic
vinegar with olive oil and pureed figs, or apple cider vinegar and olive oil with finely chopped
curly leaf parsley.
North African Raw Beet Salad
2 pounds small beets
beet greens that are the small tender crisp shoots
fresh juice of one lemon
½ tsp. ground cumin
½ tsp. ground paprika
¼ tsp. ground cinnamon
1 tbsp. orange flower water
2 tbsp. olive oil
sea salt and fresh ground black pepper
4 tbsp. chopped fresh curly leaf parsley
romaine lettuce leaves for serving
Wash and peel beets under running cold water, and coarsely grate or chop in food processor.
Chop beet greens. Toss the beets and greens with lemon juice, cumin, paprika, cinnamon,
orange flower water and olive oil. Add sea salt and pepper to taste, toss with parsley. Serve
atop romaine leaves on a large plate or in a wide flat bowl. Serve chilled for the best flavor.

9. Tunisian Raw Beet and Potato Salad
4 medium or 6 small beets, washed and peeled
3 medium organic Yukon Gold potatoes, washed and peeled, steamed.
2 tbsp. apple cider vinegar
fresh juice of one lemon
2 garlic cloves, pureed through a garlic press
1 tsp. caraway seeds, crushed in a mortar and pestle
sea salt and fresh ground black pepper to taste
1 tbsp. olive oil
3 tbsp. Greek style thick plain yogurt
3 tbsp. chopped fresh curly leaf parsley
Steam potatoes until tender (est. 20 minutes). Chop beets in food processor. Blend beets
together the cider vinegar, lemon juice, garlic, crushed caraway seed, sea salt and pepper, olive
oil and yogurt in a small bowl. When potatoes are done, slice thinly and toss gently with the
beets and dressing. Garnish with parsley before serving. The potatoes will turn a lovely pink
hue.
Raw Russian Style Borscht
1 onion, pureed in blender
¾ pound of small beets, finely chopped in food processor, the pureed in blender
¼ pound small beets, cut into small cubes

10. 1 large apple, pureed in blender
2 celery sticks pureed in blender
½ red bell pepper pureed in blender
½ cup mushrooms pureed in blender
2 tbsp. olive oil
6 cups homemade vegetable stock (or filtered water)
1 tsp. cumin seeds
½ tsp. dried crushed thyme leaves
fresh juice of one lemon
sea salt and freshly ground black pepper to taste
½ cup finely chopped fresh dill for garnish
1c cup thick plain yogurt for garnish
Puree ¾ pound of beets, apple, celery, red bell pepper and mushrooms in blender or food
processor until smooth. Simmer water or vegetable stock on low heat with olive oil, cumin
seeds, thyme leaves, lemon juice and salt and pepper until herbs are heated. Remove from
heat. Then combine the pureed vegetables with the vegetable stock and blend well. To serve
top with a small amount of the small cubes of raw beets and garnish with a spoonful of yogurt
topped with chopped fresh dill. Raw borscht is best eaten as a cold or warm soup to preserve
the maximum nutrients.
Online References
http://www.nutrition-and-you.com/beets.html
http://www.canadianliving.com/health/nutrition/get_your_5_10_a_day_beets.php
Raw Food Nation http://www.rawfoodnation.org/tag/betacyanin/
The World’s Healthiest Foods. Beets http://whfoods.org/genpage.php?tname=foodspice&dbid=49
Nutritional Data, You Are What You Eat, http://www.nutritiondata.com
http://homecooking.about.com/od/foodfactsheets/p/Beet-Facts-Selection-And-Storage-Beets-At-A-
Glance.htm
Veggie Wash http://planetgreen.discovery.com/home-garden/green-clean/mix-your-own-veggie-wash.php
Book References
Brazier, Brendan. The Thrive Diet. The Penguin Group. Toronto, ON. 2007.

11. Crocker, Pat. The Juicing Bible, 2
nd
Edition. Robert Rose Inc. Toronto, ON. 2008
Holford, Patrick. The New Optimum Nutrition Bible. Crossing Press. Berkley CA. 2004.
Margen, Sheldon MD. The Wellness Encyclopedia of Food and Nutrition. Random House. New York, NY. 1992.
Murray, Michael T. ND and Pizzorno, Joseph ND. The Encyclopedia of Healing Foods. Atria Books. New York NY.
2005.
Murray, Michael T. ND. The Complete Book of Juicing. Three Rivers Press. New York NY. 1998.