The Anti-Inflammatory Benefits of Beets in Winter

Winter is a season of warmth and nourishment, a time when we often seek comfort foods to sustain us through the chilly months. Among the most vibrant and nutritious vegetables to include in your winter meals are beets. With their earthy sweetness, stunning color, and impressive health benefits, beets are a winter superfood. In this blog, we’ll explore the anti-inflammatory properties of beets, share five delicious winter beet recipes, and guide you on how to grow and harvest your own beets.

The Science of Beets and Inflammation

Beets (Beta vulgaris) are more than just a pretty root vegetable. They are rich in compounds like betalains, nitrates, and polyphenols that have been scientifically shown to reduce inflammation. Chronic inflammation is linked to a wide array of health conditions, including cardiovascular disease, diabetes, arthritis, and certain cancers. By including anti-inflammatory foods like beets in your diet, you can help mitigate these risks.

Key Compounds in Beets

Betalains: These pigments give beets their signature red color and possess potent anti-inflammatory properties.

Study: Research published in the journal Nutrients (2019) showed that betalains reduce inflammatory markers like C-reactive protein (CRP) and inhibit the activity of pro-inflammatory enzymes (Nutrients, 2019, DOI: 10.3390/nu11061393).

Dietary Nitrates: Beets are one of the best sources of dietary nitrates, which the body converts to nitric oxide. This compound dilates blood vessels, improving circulation and reducing inflammation.

Study: A study in Hypertension (2015) found that beetroot juice reduced blood pressure and inflammation in hypertensive patients (Hypertension, 2015, DOI: 10.1161/HYPERTENSIONAHA.114.05089).

Antioxidants: Beets are loaded with antioxidants like vitamin C, manganese, and polyphenols, which combat oxidative stress and inflammation.

Study: A review in Journal of Functional Foods (2018) highlighted the role of beets in reducing oxidative stress-induced inflammation (Journal of Functional Foods, 2018, DOI: 10.1016/j.jff.2017.09.036).

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5 Delicious Winter Beet Recipes

Beet and Carrot Ginger Soup

Ingredients:

• 2 large beets, peeled and diced

• 3 large carrots, chopped

• 1 tbsp fresh ginger, grated

• 1 onion, chopped

• 4 cups vegetable broth

• 1 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot. Sauté onions and ginger until fragrant.

2. Add beets and carrots, cooking for 5 minutes.

3. Pour in vegetable broth and simmer until vegetables are tender.

4. Blend until smooth and season with salt and pepper.

Health Benefit: This soup is rich in anti-inflammatory betalains and vitamin C, perfect for warding off winter colds.

Winter Beet and Quinoa Salad

Ingredients:

• 2 medium beets, roasted and diced

• 1 cup cooked quinoa

• ½ cup pomegranate seeds

• ¼ cup crumbled feta cheese

• Handful of arugula

• 2 tbsp balsamic vinegar

• 1 tbsp olive oil

Instructions:

1. Toss roasted beets, quinoa, pomegranate seeds, feta, and arugula in a bowl.

2. Drizzle with balsamic vinegar and olive oil.

Health Benefit: High in nitrates, this salad supports heart health and reduces inflammation.

Beetroot Hummus

Ingredients:

• 1 medium beet, boiled and peeled

• 1 can (15 oz) chickpeas, drained

• 2 tbsp tahini

• 2 tbsp olive oil

• 1 garlic clove

• Juice of 1 lemon

Instructions:

1. Blend all ingredients in a food processor until smooth.

2. Serve with vegetable sticks or pita bread.

Health Benefit: Beets and chickpeas combine for a fiber-packed, anti-inflammatory snack.

Beet and Sweet Potato Mash

Ingredients:

• 2 medium beets, boiled

• 2 large sweet potatoes, boiled

• 2 tbsp butter or olive oil

• Salt and pepper to taste

Instructions:

1. Mash beets and sweet potatoes together until creamy.

2. Mix in butter or olive oil and season to taste.

Health Benefit: This vibrant dish is rich in anti-inflammatory beta-carotene and betalains.

Beet Hot Chocolate

Ingredients:

• 1 small beet, roasted and pureed

• 2 cups oat milk

• 2 tbsp cocoa powder

• 1 tbsp maple syrup

• ½ tsp vanilla extract

Instructions:

1. Heat oat milk in a saucepan. Whisk in cocoa powder, beet puree, maple syrup, and vanilla until smooth.

2. Serve warm.

Health Benefit: A comforting drink with antioxidants from cocoa and anti-inflammatory betalains from beets.

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How to Grow and Harvest Beets

Beets are surprisingly easy to grow, even in winter, and they thrive in cooler temperatures.

Growing Beets

Soil Preparation: Beets prefer well-drained, loamy soil with a pH of 6.0 to 7.5.

Planting: Sow seeds directly into the ground about ½ inch deep and 1 inch apart. Thin seedlings to 3–4 inches apart as they grow.

Sunlight and Watering: Beets need full sun and consistent watering to thrive.

Harvesting Beets

When to Harvest: Beets are ready to harvest 50–70 days after planting when they’re about 2–3 inches in diameter.

How to Harvest: Loosen the soil around the root and gently pull it out. The beet greens can also be harvested and eaten as they grow.

Storing Beets

Beets store well in a cool, dark place for up to three months. Remove the greens to prevent moisture loss and keep them crisp.

Final Thoughts

Beets are a winter powerhouse, bringing both warmth to your plate and health benefits to your body. Packed with anti-inflammatory compounds, they’re a natural way to combat chronic inflammation while supporting heart health, immune function, and overall vitality.

By incorporating these recipes into your diet and perhaps growing your own beets, you can enjoy the vibrant, earthy sweetness of this superfood all winter long.

Citations:

• Clifford, T., et al. (2019). Betalains in Human Health: Focus on Anti-inflammatory, Antioxidant, and Anti-cancer Properties. Nutrients.

• Siervo, M., et al. (2015). Dietary Nitrate and Blood Pressure: Evolution of a New Paradigm. Hypertension.

• Georgiev, V., et al. (2018). Polyphenols in Beets: Mechanisms of Action in Human Health. Journal of Functional Foods.

Enjoy these recipes and let the power of beets brighten your winter days!