Beets

Beets

Beets belong to the botanical species Beta vulgaris, which also includes sugar beets, mangel-wurzels, foliage beets, and Swiss chard.

Fresh beets have nearly twice the folate and potassium than their canned counterparts, plus a distinctive flavor and a crisp texture. The green tops of beets-beet greens-are an excellent source of beta-carotene, calcium, and iron.

Beets also supply another heart-healthy compound, betacyanin, an antioxidant that can help keep LDL "bad" cholesterol from oxidizing.

Culinary Caution: Beeturia is red-colored urine caused by the pigment in beets.

Glycemic Index=64
Glycemic Load=5
Antioxidant Score (ORAC)=1,767

The Benefits

*Excellent Source of: Folate
*Good Source of: Manganese
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, No Corn, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Nightshade, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Legumes, No Grains

Selecting and Storing

Look for smooth, hard, round beets with a deep red color. The surface should be unbruised and free of cuts, soft spots or shriveled skin. Place the unwashed roots in a plastic bag and store in the refrigerator crisper for up to three weeks. Store the greens separately in use within a few days.

Nutrition Information(amounts per serving)

Serving Size: 1-whole (2" diam) BEETS,RAW

OMEGA-6 / OMEGA-3 RATIO: 11.5

Calories: 35

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.14 g	*
Saturated Fat	0.02 g	*
Monosaturated Fat	0.03 g	*
Polyunsaturated Fat	0.05 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	4 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	7.8 g	*
Sugars	5.5 g	*
Fiber	2.3 g	*
Protein	1.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	27.1 IU	1%
Vitamin C	4mg	7%
Vitamin D	0 IU	0%
Vitamin E	0.03 IU	0%
Vitamin B6	0.05 mg	2%
Vitamin B12	0 mcg	0%
Vitamin K	0.16 mg	0%
Folate	89.4 mcg	22%
Niacin	0.27 mg	1%
Riboflavin	0.03 mg	2%
Thiamin	0.03 mg	2%
MINERALS
Calcium	13.1 mg	1%
Copper	0.06 mg	3%
Iron	0.66 mg	4%
Magnesium	18.9 mg	5%
Manganese	0.27 mg	14%
Phosphorous	32.8 mg	3%
Potassium	266.5 mg	8%
Selenium	0.57 mcg	1%
Sodium	64 mg	3%
Zinc	0.29 mg	2%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	16.4 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).