Why the Beetroot is Our In Season Produce Focus
Beets are having something of a moment. Named one of the top restaurant trends of 2015, the brightly colored root vegetable is a nutrient powerhouse, full of minerals and vitamins with a sweet, earthy flavor too. Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week.
Beets are best from early spring to late fall. Bringing them into your diet now can start a healthy habit to last you through a few seasons.
Why Eat Beets?
The beet root and its leafy greens are rich in potassium, magnesium, fiber, phosphorus, iron, beta-carotene, folic acid and vitamins A, B and C. Specifically, the root is the source of all forms of B vitamins as well as the potassium, magnesium, iron and manganese. The top greens offer carotenoid and flavonoid antioxidants and vitamins C and A. The greens also provide more iron than spinach. Betaine, a nutrient made from the B-complex vitamin choline, is also a notable nutrient in beets.
The health benefits of this number of nutrients are many. In addition to the well-documented perks of a nutrient-rich diet, beets offer in particular the following benefits.
- The mineral silica helps the body utilize calcium, which boosts bone strength and helps prevent osteoporosis.
- Folic acid helps new cell growth in pregnant women.
- Betalain supports the body’s natural detox process.
- Betalain can reduce cancer risk.
- Tryptophan and betalain help relax the mind and provide a sense of well-being.
- Betaine can help support emotional health.
- Betaine stimulates function of liver cells, protecting the liver from disease.
- Betaine fights inflammation.
- Carotenoid and flavonoid antioxidants can limit the harm of bad cholesterol.
- Potassium in diet can reduce risk of heart disease and stroke.
- Potassium and nitrate lower blood pressure.
- Nitrates can help muscles work more efficiently, increasing energy and stamina.
All About the Betalains
Betalains are phytonutrients found in plants that give beets their red color. They have also been shown to provide antioxidant, anti-inflammatory and detoxification support. Studies have also associated betalains with reducing cancer risk and lessening tumor cell growth. Betalains are highly concentrated in the peel and flesh of the beet, however, beets do undergo a steady loss of nutritional value with heat, so to get the most betalain benefit, beets should be steamed for no more than 15 minutes, if at all.
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FAQs
KALE, COLLARDS, MUSTARD, AND TURNIP GREENS
The cool temperatures of spring keep bitter greens tender and sweet. April, May, and June are also prime season for baby versions of these leafy greens.
Which of the following vegetables is at peak production in the spring? ›
Collard greens, kale, and spinach all belong to a family of superfoods. They ripen just in time for the spring weather. These greens are high in vitamins A, C, and K, and also provide a good source of calcium and fiber.
Why is it good to buy produce in season? ›
Seasonal produce is higher quality. Fruits and vegetables are fresher and higher quality when they're in season. They also tend to have richer flavor. Fruits and vegetables that are grown out of season are modified with chemicals and may lose some of their nutritional benefits.
What is the diet that follows the seasons? ›
Seasonal eating encourages you to focus on in-season fruits and vegetables. This lifestyle can include eating certain fish or meat during specific parts of the year, but the focus of the diet is on fruits and vegetables because their growth depends on season-specific weather.
What are the best vegetables to grow in the spring? ›
In late February to early March, start cabbages, kale, broccoli, cauliflower, onions, leeks, endive, escarole, fennel, lettuce, and artichokes indoors. In mid- to late March, direct sow peas, spinach, fava beans, and arugula outdoors. Start peppers, tomatoes, eggplant, Swiss chard, and tomatillos indoors.
Is in season produce cheaper? ›
Do you know what's in season during the winter? Produce is more affordable when in season because it is easier and cheaper to grow. Seasonal produce may also travel a shorter distance to get to the store if it is grown more locally. This also makes it more sustainable and nutritious than out of season produce.
How long should a vegetable be cooked? ›
3-5 minutes for leafy vegetables, e.g. bok choy, cabbage, kale, spinach, silverbeet. 8-10 minutes for firmer vegetables, e.g. broccoli, beans, Brussels sprouts, cauliflower, leeks, peas, sweet corn. 12-15 minutes for harder vegetables, e.g. carrots, parsnips, pumpkin, turnips, yams.
What is the best season for diet? ›
Summer is the season of fresh, juicy fruits and veggies, which are rich in water and dietary fiber. These nutrients help keep you satiated, while also providing a range of health benefits. You can make a fun activity out of picking your own fruit at a U-pick farm, which can also burn some extra calories.
What are the 3 F's of diet? ›
Adjusting food, fluid and fitness to achieve your goals
You control energy balance through the food and fluid you consume (energy intake) and physical activity that you do (energy expenditure). I refer to these as the '3F's' — food, fluid and fitness — the levers for managing body composition.
What are the 4 F's of diet? ›
It also emphasizes the intake of foods that help the inhibitory nerve cells that suppress the pain input (4 F's: Fresh fruit, fresh vegetables, fish, and fowl). By doing so, the patient's weight normalizes itself automatically: overweight or underweight extremes normalize close to the patient's ideal weight.
The spring season is a time of year when the weather starts to change. It is a transition season between the winter and summer seasons. The days get longer and nights get shorter, the temperature is milder, and flowers bloom. There is a warm wind in the spring season in the air.
What appears during spring? ›
The vernal equinox signals the beginning of nature's renewal in the Northern Hemisphere. Worms begin to emerge from the earth, ladybugs land on screen doors, green buds appear, birds chirp, and flowers begin to bloom. Spring is one of the four conventional temperate seasons, following winter and preceding summer.
What usually happens in spring? ›
Plants begin to grow and flowers to bloom. Animals awaken from hibernation. Babies - not just human babies - are often born in spring. In some parts of the world, spring brings rain that falls for hours on end, facilitating the growth of different plant life.
What comes in the spring? ›
Spring is a season of new beginnings, renewal, and growth. As the days get longer and warmer, the world around us starts to come back to life with blooming flowers, chirping birds, and buzzing bees.
