Growing up, I remember my grandaunt’s farm, a vibrant patchwork of colors and scents. Among the many plants she nurtured, one stood out – beets. I was fascinated by their deep red color and the earthy sweetness they added to our meals. But it wasn’t until much later that I discovered the true power of this humble vegetable, not in its bulbous root but in its young, tender greens.
Beet microgreens, the young shoots of the beet plant, are a revelation. They are a concentration of vitamins and minerals, a nutritional powerhouse that can transform your meals and health. These tiny, vibrant greens are more than just a garnish; they are a testament to the saying that good things come in small packages.
Beet microgreens, rich in vitamins A, C, K, iron, magnesium, and potassium, are nutrient-dense. They contain betalains, potent antioxidants supporting heart health, boosting immunity, and aiding detoxification. High levels of folate and manganese in beets are essential for energy production and bone health.
In this post, we’ll explore the incredible nutritional profile of beet microgreens, their health benefits, and how you can easily incorporate them into your daily diet. Whether you’re a health-conscious individual, a culinary enthusiast, or a parent seeking nutritious options for your family, beet microgreens have something to offer.
Join me as we delve into the world of beet microgreens. This journey started in my grandaunt’s farm and has led me to a deeper understanding of the power of nutrition. Let’s unlock the secrets of these tiny yet mighty greens together.
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Quick Reads
The Profile of Beet Microgreens
Beet Microgreens: Nutritional Content Analysis
The Health Benefits of Eating Basil Microgreens
Cooking with Basil Microgreens
The Main Types of Basil Microgreens
Beet Microgreens: Special Growing Techniques
Key Takeaways: Beet Microgreens Nutrition
Related Questions
Share The Guide
Research
The Profile of Beet Microgreens
Beets, scientifically known as Beta vulgaris, have a rich history dating back to ancient times. Originating from the Mediterranean region, they were initially grown for their leaves, with the Romans being the first to cultivate them for their roots. Over centuries, beets spread across Europe and Asia, where they were used for both culinary and medicinal purposes.
Scientific Name: Beta vulgaris
Common Name: Beet, Beetroot
Plant Family: Amaranthaceae
Etymology: The genus name “Beta” is derived from the ancient Greek word “beta,” which describes beets. The species name “vulgaris” is Latin for ‘common.’
Historically, beets were used to treat various ailments, including fever, constipation, and skin conditions. The root was also used as a blood purifier to support liver health.
In addition to the ordinary red beet, golden beet, and Chioggia beet, which have their own characteristic taste and nutritional characteristics, there are many varieties of beets. Red beets are the most common, known for their deep crimson color and sweet, earthy flavor. Golden beets offer a milder, sweeter taste, while Chioggia beets, with their candy-striped interior, provide a visually appealing addition to dishes.
In the culinary world, beets are versatile and can be consumed raw, roasted, pickled, or juiced. They are a staple in many traditional dishes, such as the Eastern European soup borscht. Beet greens are also edible and often used in salads or sautéed like spinach.
Beet microgreens are particularly popular for their concentrated nutrients and vibrant color. They are young beet green plants harvested and eaten after developing the first leaves.
Its flavor might be compared to a sweet blend of spinach and root beets. In fact, beet microgreens are commonly eaten raw and serve as a fun addition to salads, sandwiches, or other foods. They possess the same intensity as microgreens in terms of both beauty and nutritional value! There are numerous varieties that you can plant. Detroit and Bulls Blood Beet Microgreens are the most common varieties.
While beet takes slightly longer to mature than the typical microgreen, the wait is worth it. The outcome is a lovely microgreen with gorgeous purple steam and green foliage.
There are hundreds of plants, herbs, roots, and fruits you can grow and eat as microgreens. Explore my post “Top 30 Microgreens You Can Easily Grow Indoors.”
Beet Microgreens: Nutritional Content Analysis
Beet microgreens are a great source of nutrition. They are low in fat but at the same time rich in fiber, iron, nitrate, folic acid, minerals, and vitamins.
Raw beets provide approximately 43 kilocalories per 100 grams. A medium-sized beet provides 35 kilocalories, and a cup of beets provides almost 60 kilocalories. Beets are not a high kilocalories content vegetable.
Here is a summary of the nutritional content of 100 grams of beet leaf, which contains 22 calories. The calories consist of 33% protein (2.2 grams), 4% from fat (0.1 grams), and 63% from carbs (4.3 grams).
| Name | Amount | Unit |
|---|---|---|
| Water | 91 | g |
| Energy | 22 | kcal |
| Energy | 92 | kJ |
| Protein | 2.20 | g |
| Total lipid (fat) | 0.13 | g |
| Ash | 2.33 | g |
| Carbohydrate, by difference | 4.33 | g |
| Fiber, total dietary | 3.7 | g |
| Sugars, total including NLEA | 0.5 | g |
| Calcium, Ca | 117 | mg |
| Iron, Fe | 2.57 | mg |
| Magnesium, Mg | 70 | mg |
| Phosphorus, P | 41 | mg |
| Potassium, K | 762 | mg |
| Sodium, Na | 226 | mg |
| Zinc, Zn | 0.38 | mg |
| Copper, Cu | 0.191 | mg |
| Manganese, Mn | 0.391 | mg |
| Selenium, Se | 0.9 | µg |
| Vitamin C, total ascorbic acid | 30 | mg |
| Thiamin | 0.1 | mg |
| Riboflavin | 0.22 | mg |
| Niacin | 0.4 | mg |
| Pantothenic acid | 0.25 | mg |
| Vitamin B-6 | 0.106 | mg |
| Folate, total | 15 | µg |
| Folate, food | 15 | µg |
| Folate, DFE | 15 | µg |
| Choline, total | 0.4 | mg |
| Vitamin A, RAE | 316 | µg |
| Carotene, beta | 3790 | µg |
| Carotene, alpha | 3 | µg |
| Vitamin A, IU | 6330 | IU |
| Lutein + zeaxanthin | 1500 | µg |
| Vitamin E (alpha-tocopherol) | 1.5 | mg |
| Vitamin K (phylloquinone) | 400 | µg |
| Fatty acids, total saturated | 0.02 | g |
| Fatty acids, total monounsaturated | 0.026 | g |
| Fatty acids, total polyunsaturated | 0.046 | g |
| Tryptophan | 0.035 | g |
| Threonine | 0.065 | g |
| Isoleucine | 0.046 | g |
| Leucine | 0.098 | g |
| Lysine | 0.064 | g |
| Methionine | 0.018 | g |
| Cystine | 0.021 | g |
| Phenylalanine | 0.058 | g |
| Tyrosine | 0.052 | g |
| Valine | 0.065 | g |
| Arginine | 0.063 | g |
| Histidine | 0.034 | g |
| Alanine | 0.081 | g |
| Aspartic acid | 0.129 | g |
| Glutamic acid | 0.267 | g |
| Glycine | 0.081 | g |
| Proline | 0.052 | g |
| Serine | 0.07 | g |
Table: Beet microgreens nutrition facts
Nutrients Found in Basil Microgreens
Beets are a great source of many essential vitamins and minerals. They are a good source of folate, manganese and a good source of potassium, and fiber.
For the nutrients listed below, beet greens contribute to over 10 % of the Recommended Daily Intakes on a 100gram basis: Vitamin K, Vitamin A Retinol Activity Equivalents, Vitamin C, Copper, Manganese, Magnesium, Riboflavin, and Potassium.
One cup of raw red beetroot (136g) provides 58 calories, 2.2g of protein, 13g of carbohydrates, and 0.2g of fat. Beet is an excellent vitamin C, fiber, and potassium source. In one cup of cooked beets, you’ll obtain 12% of your daily fiber and 7% each of your daily vitamin C, iron, and B6. You will also take in 34% of your daily folate, 11% daily potassium, and 9% daily magnesium.
Folate
Folate is essential for DNA synthesis and preventing neural tube defects in pregnancy.
Manganese
Manganese is a component of antioxidant enzymes, which assist in the elimination of glucose and proteins.
Calories
Beets are a low-calorie food still filling, helping with weight balance while providing essential nutrients. The carbohydrates in beets come from naturally occurring sugar (9.2 grams per 1 cup serving) and dietary fiber (just under 4 grams per serving).
Fiber
Fiber helps to regulate blood sugars, increases feelings of fullness, and can help lower blood cholesterol.
Glycemic Index
The estimated glycemic index of beets is 64, making it a high glycemic food. However, the glycemic load (which factors in serving size) is only 4; a GL under 4 is considered low. There is almost no fat in a single serving of beets. The small amount of fat is polyunsaturated fat, which is considered a healthy fat.
Nitrates
Beet greens are high in nitrates, converting to a compound called nitric oxide within the body. Nitric oxide, which positively contributes to vasodilation that enlarges blood vessels and reduces blood pressure, stimulates relaxation of arterial smooth muscle cells. Research suggests that nitrate may also have benefits for sports performance.
The Health Benefits of Eating Basil Microgreens
Contains Antioxidants
Antioxidants help balance out dangerous free radicals, avoiding cell damage and oxidative stress. According to research, antioxidants may contribute to the protection against a range of medical conditions such as diabetes, cancer, and heart disease. [1]
Beets are naturally rich in phytonutrients, antioxidants, vitamins, and trace minerals that combat disease. Beets are a great source of betalains, a class of phytonutrients with anti-inflammatory and antioxidant characteristics responsible for many of the healing properties of beets.[2]
Additionally, beet greens are a good source of zeaxanthin and lutein, two essential carotenoids for maintaining eye health and helping lower the incidence of cataracts and macular degeneration.[3]
Anti-inflammatory Properties
Evidence indicates that chronic inflammation is the primary cause of most diseases and may have a significant role in developing long-term problems like heart disease, cancer, and obesity.[4]
Eating whole foods like beets is a great way to reduce inflammation because the ordinary person’s diet is exceptionally high in inflammatory components from ultra-processed foods, high levels of sugar, and low amounts of minerals.
Research has shown that both beetroot juice and cooked beets can reduce levels of inflammatory markers in persons with high blood pressure.[5]
Improves Brain Function
It’s normal to decline mental and cognitive ability as you age because diseases like Parkinson’s and Alzheimer’s are more common.
However, there is some evidence that beetroot powder enhances brain function and may help prevent age-related cognitive decline due to its high dietary nitrate level.[6]
A human study published in the Journal of Nitric Oxide found that feeding older people high levels of nitrates helped them increase blood flow into specific brain regions associated with executive function.
Improves Digestive Health
Beets are a good source of fiber, which passes through the intestines undigested and gives stools more weight to support regularity and improve digestive health.
A study of five research found that giving persons with constipation more fiber increased the frequency of their stools.[6] Additional studies indicate that increasing your fiber intake through foods like beets promotes digestive health in several ways and may be preventative against illnesses like diverticulitis, hemorrhoids, and GERD.[7]
Weight Loss
Regarding weight loss, beets are a fantastic addition to the diet because they are high in fiber and low in calories.
Fiber keeps you full by slowly moving through the digestive system, which might boost satiety and encourage weight loss. One human study out of Boston found that increasing fiber consumption by 14 grams per day resulted in a 10% reduction in daily caloric intake and an increase in weight loss of four pounds over four months.[8]
Improves Eye Health
Leutin and Vitamin A (beta-carotene), crucial for enhancing eye health, are found in beet microgreens.
A CUP of BEETS contains more than 100 % of the recommended dose for VITAMIN A.
Carrots aren’t the only vegetable with significant amounts of this critical vitamin. The cartoon character Bugs Bunny consumed them for better energy and vision. Beet microgreens are one example of a dark leafy green high in vitamin A.
According to a study by the Age-Related Eye Disease Study Research Group, offering beta-carotene-containing supplements to persons over 50 decreased their risk of advanced macular degeneration.[9]
In addition to vitamin A, beet greens also contain lutein, a carotenoid with anti-inflammatory characteristics that helps prevent age-related macular degeneration.
Please note that while beet microgreens have many potential health benefits, it’s essential to consume them as part of a balanced diet and not rely on them as the sole treatment for any medical conditions. Always consult with your primary healthcare professional before making any changes in your diet.
Cooking with Basil Microgreens
Flavor Profile
Beet microgreens have an earthy and sweet flavor profile, similar to mature beets, with a hint of peppery spice. They are known for their rich, deep red color, which indicates a high concentration of anthocyanins, powerful antioxidants linked to numerous health benefits.
Bulls Blood is a widespread variety of beet microgreens to grow, featuring reddish-pink stems, a dash of green leaves, and a mild, slightly sweet flavor (like regular beetroots!).
Adding Beet Microgreens to Your Plate
Adding beet microgreens to your diet is a great way to boost your nutrition and add some flavor to your meals. Here are some tips and strategies for incorporating these tasty greens into your diet:
Use them as a Garnish
Beet microgreens make a colorful and flavorful garnish for soups, salads, sandwiches, and other dishes. Sprinkle a handful of microgreens on top of your dish before serving.
Check out my book, “Eat Now! Microgreen Soups: 15 Savory Low-Fat Pocket Recipes,” available on Amazon https://www.amazon.com/Eat-Now-Microgreen-Soups-Microgreens-ebook/dp/B087BXQSDT/.
Add them to Juices and Smoothies
Add a handful of beet microgreens to your favorite smoothie recipe for even more nutrition. They will add a subtle earthy flavor and a pop of color.
Check out my book, “Eat Now! Microgreen Juices: 25 Savory Pocket Recipes,” available on Amazon https://www.amazon.com/Eat-Now-Microgreen-Juices-Microgreens-ebook/dp/B08DQLLGYS/
Incorporate them into Salads
Beet microgreens make a great addition to salads. Mix them with other greens, such as spinach or arugula, for a nutrient-packed salad.
Check out my FREE book, “Eat Now! 15 Savory Microgreen Salad Recipes,” available on Amazon https://www.amazon.com/gp/product/B085ZCFK7B.
Use them in Cooking
Beet microgreens can also be used in cooked dishes. Try sautéing them with garlic and olive oil for a tasty side dish or adding them to stir-fries or omelets.
By following these tips and strategies, you can easily incorporate beet microgreens into your diet and enjoy their many health benefits.
Want more ideas on using radish and other microgreens in your daily meals? Read my post, “Mastering the Art – How Chefs Pair Microgreens with Proteins for a Nutritional Boost.“
The Main Types of Basil Microgreens
There are several varieties of beets, including the common red beet, golden beet, and Chioggia beet, each with its unique flavor and nutritional profile.
Some of the most popular varieties of beet microgreens include:
Bulls Blood Microgreens
Red, pink stems, green leaves, and a mild, slightly sweet taste are characteristic of this variety. Red beets are the most common, known for their deep crimson color and sweet, earthy flavor.
Detroit Darke Red Microgreens
This variety is a classic deep-red beet with an earthy flavor.
Rainbow Blend Microgreens
This variety mixes different colored beets, including red, golden, and candy-striped.
Golden beets offer a milder, sweeter taste, while Chioggia beets, with their candy-striped interior, provide a visually appealing addition to dishes.
Each variety has a distinctive taste profile that can enhance your meal with color and nutrition.
Beet Microgreens: Special Growing Techniques
There are a few special needs and concerns when growing beet microgreens that are unique to this variety:
Use a potting mix instead of the growing mat
Beet microgreens grow better in potting mix rather than on a growing mat.
Use a grow tray with drainage holes
Beet plants don’t need much water to grow well, so using a grow tray with drainage holes is very important to prevent overwatering.
Create a very thin layer of soil covering the seeds
Unlike most microgreens seeds, beet microgreens are larger and benefit from being covered with a very thin layer of soil.
Beet microgreens have a more extended blackout phase
Beet microgreens require a more prolonged blackout phase than others, so they must be kept in the dark longer to encourage growth.
Provide adequate light
Beet microgreens need plenty of light to grow, so place them in a sunny location or provide artificial light if necessary.
Following these general tips and the unique needs and concerns mentioned earlier, you can grow healthy and delicious beet microgreens at home. Explore more in my post, “The 9 Most Nutritious Microgreens You Can Grow at Home.”
Key Takeaways: Beet Microgreens Nutrition
Beets microgreens are one of the easiest and most nutritious microgreens to grow at home. They take about two weeks from seed to harvest, so you can have a constant supply of fresh, flavorful greens in your kitchen.
Beets microgreens are diverse, with a variety of greens and colorful roots. Many home gardeners like using microgreens to accent their salads or garnish their entrees. For example, add a few leafy spikes of radish microgreens to your favorite potato salad recipe for great results. Microgreens also make a colorful garnish for meats, fish, and poultry dishes.
Beets are naturally sweet and nutritious for us. Microgreens are also nutritious for us because they have not been processed. When you eat microgreens, you get the same nutrients as you would from eating the whole plant.
INTERESTED IN MICROGREENS?
Join the community
Join more than 50,000 other health-conscious individuals and couples who visit our site and receive weekly emails from us to help them grow more microgreens to live healthier and longer lives.
Related Questions
How do Beet microgreens taste?
In actuality, they taste a little peppery and earthy. Along with the brilliant color of beet microgreens, it is a tasty addition to most recipes. Explore more in my post, “What Do Microgreens Taste Like?”
How to Use Beet Microgreens
When combined with other foods, beet microgreens, like conventional beets, also give other foods a crimson hue. This might be good or negative, depending on how you view it. While the color is slightly less vivid than actual beets, you may still use the microgreens to turn your favorite green vegetables into stunning beet-red drinks and salads. Explore more in my post, “Microgreens Don’t Look Anything Like Vegetable Confetti.”
How To Store Beet Microgreens
When you harvest them, if they are dry, you may put them in a plastic bag and keep them in the fridge for up to 7 days. However, if damp, you must remove them between two paper towels and carefully rub them. Explore more in my post, “How Long Can You Store Microgreens at Home?
If you want more in-depth information, contact Andrew Neves at [email protected].
Share The Guide
I hope you found this guide on the nutritional benefits of beet microgreens informative and inspiring. If you did, I’d love to hear from you! Send me an email sharing your thoughts or any experiences with beet microgreens. Remember to share this post with your friends and family on social media – they might find it interesting too!
If you want to stay updated on more posts like this, consider signing up for our newsletter. And if you’re interested in other microgreens, check out our other posts. Start your journey with basil microgreens today and reap the benefits of this nutritional powerhouse!
- For a wealth of knowledge, read the post “The Beginner’s Nutritional Guide to Incredible Microgreens” to explore more about microgreens.
- Discover how to grow microgreens. Read this post, “Beyond the Windowsill: Growing Microgreens on Your Balcony or Patio.“
- Interested in the business side? “Harnessing Technology for a Greener Future: A Guide for Microgreens Entrepreneurs.”
Research
- Pham-Huy, Lien Ai, et al. “Free Radicals, Antioxidants in Disease and Health.” International Journal of Biomedical Science: IJBS, vol. 4, no. 2, June 2008, pp. 89–96, www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/.
- Kanner, J, et al. “Betalains–a New Class of Dietary Cationized Antioxidants.” Journal of Agricultural and Food Chemistry, vol. 49, no. 11, 2001, pp. 5178–85, www.ncbi.nlm.nih.gov/pubmed/11714300, https://doi.org/10.1021/jf010456f.
- Eisenhauer, Bronwyn, et al. “Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary Variety in Age‐Related Macular Degeneration Protection.” Nutrients, vol. 9, no. 2, 9 Feb. 2017, p. 120, www.ncbi.nlm.nih.gov/pmc/articles/PMC5331551/pdf/nutrients-09-00120.pdf, https://doi.org/10.3390/nu9020120.
- Hunter, Philip. “The Inflammation Theory of Disease.” EMBO Reports, vol. 13, no. 11, 9 Oct. 2012, pp. 968–970, https://doi.org/10.1038/embor.2012.142.
- Asgary, S., et al. “Improvement of Hypertension, Endothelial Function, and Systemic Inflammation Following Short-Term Supplementation with Red Beet (Beta Vulgaris L.) Juice: A Randomized Crossover Pilot Study.” Journal of Human Hypertension, vol. 30, no. 10, 1 Oct. 2016, pp. 627–632, www.nature.com/articles/jhh201634, https://doi.org/10.1038/jhh.2016.34. Accessed 25 Jan. 2021.
- Presley, Tennille D., et al. “Acute Effect of a High Nitrate Diet on Brain Perfusion in Older Adults.” Nitric Oxide, vol. 24, no. 1, Jan. 2011, pp. 34–42, https://doi.org/10.1016/j.niox.2010.10.002. Accessed 16 Apr. 2020.
- Anderson, James W, et al. “Health Benefits of Dietary Fiber.” Nutrition Reviews, vol. 67, no. 4, Apr. 2009, pp. 188–205, academic.oup.com/nutritionreviews/article/67/4/188/1901012, https://doi.org/10.1111/j.1753-4887.2009.00189.x.
- Howarth, Nancy C., et al. “Dietary Fiber and Weight Regulation.” Nutrition Reviews, vol. 59, no. 5, 27 Apr. 2009, pp. 129–139, https://doi.org/10.1111/j.1753-4887.2001.tb07001.x.
- Age-Related Eye Disease Study Research Group. “A Randomized, Placebo-Controlled, Clinical Trial of High-Dose Supplementation with Vitamins C and E, Beta Carotene, and Zinc for Age-Related Macular Degeneration and Vision Loss: AREDS Report No. 8.” Archives of Ophthalmology (Chicago, Ill.: 1960), vol. 119, no. 10, 2001, pp. 1417–36, www.ncbi.nlm.nih.gov/pubmed/11594942.
