Richly hued, delicately flavoured and hearty to boot, beets are a kitchen staple during our Canadian winter. Chock-full of essential nutrients, these versatile veggies offer a host of health benefits to all sorts of meals and snacks.

The positive effects of consuming the humble beet have been recorded as far back as Ancient Roman times. The beetroot, with its brilliant hues from deep red to vibrant yellow, can be steamed, roasted or pickled. Some nutrients are lost through cooking, so to maximize their benefits, try them raw—shaved into a salad or juiced. And don't forget the leafy greens—they're rich in nutrients, too.

The Benefits

• Beets are a nitrate-rich vegetable, and while the nitrates used as preservatives in processed meats may have detrimental health effects, those present in beets are known to have major benefits. Our bodies utilize these chemical compounds by transforming them into nitric oxide, a molecule that relaxes and opens blood vessels. Research has shown that nitrates found in beets have the capacity to lower blood pressure and improve blood flow. This means that eating beets can improve cognitive health by increasing circulation to the brain and possibly reduce the risk of dementia in older adults. Improved blood flow also steps up the oxygen available to the body, so beets also have the potential to enhance athletic performance—including duration, power and oxygen uptake—when consumed two to three hours before exercising.
• The bright red and yellow pigments (betalain) found in beetroot also pack a powerful punch. Studies have shown that these betalain pigments are high in antioxidants and possess anti-inflammatory capabilities, said to help prevent oxidizing processes in the body that can lead to the onset of several degenerative diseases like arthritis and a number of cancers, as well as cardiovascular disease.
• Beet greens have proven to be incredibly nutritious— high in vitamins A and C, as well as fibre. Vitamin A is important for maintaining healthy vision, while vitamin C supports a healthy immune system and is essential for fighting cold and flu viruses during the winter months. Like the root, the greens are also an excellent source of fibre, which is beneficial to digestive health.

Beauty Notes

Try one of these nourishing products to get the benefits of beets’ star ingredient, vitamin C, on your skin!

Indie Lee

Image Courtesy of The Detox Market

Daily Vitamin Infusion, $84, thedetoxmarket.ca. 

Mad Hippie

Image Courtesy of Mad Hippie

Vitamin C Serum, $47, well.ca.

Kiehl's

Image Courtesy of Kiehl's

Powerful-Strength Line-Reducing Concentrate, $135, kiehls.ca.

Recipe

Photography: Tango | Food Styling: Denyse Roussin | Prop Styling: Caroline Simon

Beet & Cumin Hummus

MAKES 2 CUPS

• 1 can 540 ml chickpeas, drained and rinsed
• 3⁄4 cup cooked chopped beets
• 1⁄4 cup  lemon juice
• 1 tbsp each tahini and olive oil
• 2  cloves garlic, finely chopped
• 1 tsp  each salt and paprika
• 1⁄2 tsp ground cumin

Using a food processor or blender, purée chickpeas, beets, lemon juice, tahini, olive oil, garlic, salt, paprika, cumin and 2 tbsp water.

This Canadian Living Test Kitchen recipe can also be found on our website here.