healthy cell growth and red blood cell formation. A half-cup serving of boiled beets has 68 micrograms of folate, which provides 17% of the daily value of the vitamin. “That’s significant when you’re talking about just one food,” Champagne says.
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How to eat beets
But just how do you eat this hard lump of red roots?
Most studies on the health benefits of beets are based on drinking its juice, but beets also can be beneficial when consumed raw, in salads, boiled, baked, turned into chips or eaten dried. Beets can be pickled so they can be enjoyed year-round. Like the roots, the leaves can be eaten and contain high levels of vitamins A, K, C and E.
Champagne says she likes to roast beets in olive oil and spices, blend them into dips with yogurt and garlic or use them to brighten up coleslaw. She also boils them with onions and then chills them. “It’s a refreshing taste.”
Dietary nitrates are water-soluble, so it’s best to avoid boiling beets if you’d like to maximize their nitrate content, according to Healthline.
When choosing beets, remember to choose ones that feel heavy for their size with fresh, unwilted green leafy tops still attached.
Beets are highly nutritious, delicious and can be used in a number of recipes so the next time you head to the grocery store, considering adding them to your cart.
By the American Heart Association