Golden beets, scientifically known as Beta vulgaris, golden beets, with their vibrant hue and earthy flavor, are not just a feast for the eyes but also a powerhouse of nutrients.  From the same family as their more commonly known counterpart, red beets, these golden gems are a variety of beetroot, and they come with a range of health benefits that make them a fantastic addition to your plate. With almost similar taste but different in color, golden beets boast a sunny, golden-yellow shade, making them visually distinctive.

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Not only due to their vibrant color and earthy taste but also the myriad ways these root vegetables are sought after by many food lovers.  The tuber thrives in well-drained, sandy soil and is available all year around. When selecting golden beets, look for firm, smooth-skinned ones without soft spots or blemishes. The greens attached to the beets are edible and rich in nutrients as well.

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Nutrient Profile

Golden beets pack a nutritional punch, offering an array of vitamins, minerals, and antioxidants. Here's a glimpse of what these golden wonders bring to the table:

Fiber

Golden beets are a good source of dietary fiber, aiding digestion and promoting a healthy gut.

Vitamins

They are rich in essential vitamins, including vitamin C, which supports the immune system, and folate, crucial for cell division and DNA synthesis.

Minerals

Golden beets provide minerals like potassium, which is vital for heart health, and manganese, essential for bone formation and metabolism.

Antioxidants

The vibrant color of golden beets is due to the presence of antioxidants like beta-carotene, known for their role in neutralizing harmful free radicals in the body.

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Health Benefits Of Golden Beets

Here are some fabulous health benefits this tuber offers:

Heart Health

The potassium content in golden beets helps regulate blood pressure, promoting cardiovascular health. Additionally, fiber aids in maintaining healthy cholesterol levels.

Digestive Wellness

The fiber in golden beets supports digestive regularity and can prevent constipation. A healthy digestive system helps the body to stay in good health.

Soothes Inflammation

Golden beets contain betalains, which have anti-inflammatory properties. This makes them beneficial for individuals dealing with inflammatory conditions.

Boosts Immunity

The high vitamin C content in golden beets is crucial for a robust immune system, helping the body fight off infections and illnesses.

Supports Healthy Skin

Antioxidants like beta-carotene play a role in promoting skin health by protecting it from oxidative stress and contributing to a radiant complexion.

Aids In Detoxification

Golden beets support liver health, a key organ in detoxification. The fiber and antioxidants assist in flushing out toxins from the body.

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Incorporating Golden Beets into Your Diet

Now that we know the incredible health benefits of golden beets, let us explore ways to enjoy this root vegetable in meals:

Roasted Golden Beets

Toss peeled and diced golden beets with olive oil, salt, and pepper, and roast them until tender. Roasting them augments their natural sweetness.

Golden Beet Salad

Combine thinly sliced raw golden beets with your favorite greens, and cherry tomatoes for a refreshing salad.

Golden Beet Soup

Create a hearty soup by blending cooked golden beets with vegetable broth, onions, and garlic.

Golden Beet Chips

Slice golden beets thinly, coat them with olive oil, and bake until crispy. Enjoy these nutritious chips as a wholesome snack.

Pickled Golden Beets

Preserve the goodness of golden beets by pickling them. Use them as a zesty addition to sandwiches or salads

Smoothies

Add peeled and cooked golden beets to your favorite fruit smoothie for a nutrient-packed and colorful boost.

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Now that you know what all this lovely tuber brings on board, let's embrace these golden nuggets of health and savor the goodness they bring to our plates. Try this delicious recipe over the weekend

Golden Beetroot Veggie

Ingredients

• 2 cups grated golden beets
• 1 cup grated fresh coconut
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 2-3 chopped green chilies
• A bunch of curry leaves
• 1/2 cup finely sliced shallots
• 1/2 tsp turmeric powder
• Salt to taste
• 2 tbsp coconut oil

Method

• Peel and grate the golden beets
• Heat coconut oil, add mustard seeds, cumin seeds, green chilies, and curry leaves
• Sauté for a minute
• Add sliced shallots
• Sauté until golden brown
• Sprinkle turmeric powder
• Add grated golden beets and mix well
• Cover and cook on low heat, stirring occasionally
• When beets are almost tender, add grated coconut
• Season with salt and stir to mix flavors
• Cook uncovered until beets are fully done and coconut is blended
• Golden beetroot tuber veggie is ready

Nutrition

This easy recipe combines the sweetness of golden beets and rich coconut. Simple, flavorful, and nutritious it is replete with all the vitamins and minerals that help to build a strong immune system. Coconut has fiber that keeps gut health in good shape and copper that fortifies bone health.