Discovering the Benefits of Pickled Beets
With their bold fuchsia hue and earthy flavor, pickled beets make a vibrant addition to many dishes. While beets themselves offer substantial health perks, the pickling process may provide unique benefits as well.
From convenience to enhanced nutrition, let’s explore what pickled beets can do for you.
What Gives Pickled Beets Their Benefits?
Beets have naturally occurring plant nutrients with antioxidant, anti-inflammatory and detoxification capacities. Meanwhile, lactic acid fermentation via pickling may also:
- Preserve or boost some nutrients
- Improve digestion of vegetables
- Add beneficial probiotics
Additionally, the vinegar brine positively impacts the body. This double dose makes pickled beets extra healthy.
Key Nutrients in Beets
Some top nutrients found in beets providing possible wellness benefits include:
- Betalains - Antioxidant and anti-inflammatory pigments giving beets their color
- Folate - B vitamin critical for new cell production and heart health
- Potassium - Mineral helping regulate fluid balance and nerve signaling
- Magnesium & iron - Important metals for muscle, nerve, bone, and blood health
Benefits of Pickled Beets
From sports performance to cardiovascular wellness and more, what are some evidenced ways pickled beets may boost health?
Detoxification Support
Certain compounds in beets bind to heavy metals within the body. Consuming more beets helps remove toxins like lead and mercury we ingest from environments.
Inflammation Reduction
Betalain antioxidants found abundantly in beets combat free radicals that trigger painful inflammation. This helps address chronic inflammatory conditions.
Heart Protection
Folate contained in pickled beets helps convert amino acids lowering blood levels of artery damaging homocysteine. Beets may also benefit blood pressure.
Boosted Energy Levels
The natural nitrates, magnesium and carbs in pickled beets serve athletes well for fuel and oxygen delivery. Nitrates expand blood vessels bringing nutrients and oxygen to working muscles.
Improved Digestion
Fermented pickled beets introduce gut-healthy probiotic microbes that support digestion and nutrient absorption. They may ease issues like bloating and constipation as well.
Strengthened Immunity
Probiotics and antioxidants from fermented and cultured foods like pickled beets balance gut flora linked to disease protection. Vitamins like folate and vitamin C also boost immunity.
Anemia Prevention
The iron levels in pickled beets assists with healthy red blood cell formation. Pairing pickled beets with vitamin C rich foods maximizes iron uptake as well.
Eye & Skin Health
Pickled beets deliver antioxidants like zeaxanthin protecting eyes from damage contributing to poor vision. Their vitamin A also benefits skin integrity and collagen formation.
Pickling Process Effects on Nutrition
How exactly does pickling impact the nutritional content of beets? The answers depends on the method used.
Changes Across Pickling Methods
Comparing common pickling techniques shows:
- Refrigerator pickling - Maintains most nutrients
- Water bath canning - Some loss of water-soluble vitamins
- Fermenting - Boosts probiotics; preserves nutrients well
The vinegar and salt content used also modifies health effects. Generally though, pickling provides added appeal with no major nutrient losses.
Impact of Fermentation
Fermented foods like pickled beets gain unique benefits from the lactic acid bacteria they contain. Fermentation:
- Breaks down vegetables for better digestion
- Introduces potentially beneficial bacteria strains
- Naturally preserves foods allowing year-round nutrition
Today, many seek out fermented items for these digestion and immune boosting perks.
Vinegar’s Effects
Adding vinegar when brining beets impacts health as well. Benefits linked to vinegar include:
- Lowering blood sugar and insulin spikes
- Increasing satiety after eating
- Killing harmful bacteria and fungi
- Providing compounds that may inhibit cancer growth
So while the acetic acid doesn’t contribute direct nutrients, it offers protective effects.
Choosing the Best Pickled Beets
To obtain all the potential benefits of pickled beets, selecting high quality products is key for maximum nutrition and safety.
Seeking Properly Prepared Foods
Ideally, look for brands that:
- Use organic, non-GMO whole beets
- Ferment with live cultures
- Add minimal or no added sugars and preservatives
- Use natural flavorings like vinegar without synthetic additives
Reputable companies clearly list beet sourcing and ingredients used.
Checking Labels Carefully
Reading labels helps avoid excess sodium, sugars, preservatives and potential allergens like gluten. Opt for no sugar added and reduced sodium varieties when possible.
Considering Food Safety
Seeking properly sealed containers from trusted producers helps prevent contamination with bacteria, molds or yeasts. Avoid any bulging or leaking jars.
Refrigerate after opening and discard if any foul odors, textures or visible molds appear after use.
Using Pickled Beets Safely
While relatively safe for most, some precautions apply when consuming pickled beets more regularly.
Allergy Risks
The proteins found in some vegetables become more allergenic during fermentation. If you have sensitivities or allergies to foods like rice, soy, bananas or kiwis exercise caution with pickled items.
Medication Interactions
The vitamin K content in pickled beets may interfere with blood thinning medications like Coumadin. Check with your doctor about safe dietary levels of vitamin K rich foods.
High Sodium Concerns
Bottled and canned pickled beets often have very high sodium levels from added salt. Limit portions if needing to restrict salt.
Sugar Content Considerations
Sweetened versions should be occasional treats only as added sugars drive up calories without nutrients. But unsweetened pickled beets make healthy choices.
Fitting More Pickled Beets Into Your Diet
From soups to salads to veggie sides, how can you enjoy more pickled beets for good nutrition?
Savory Dishes and Sides
Highlight pickled beets by:
- Adding to hearty grain bowls
- Topping leafy salads
- Serving with roast meats as a side
- Layering onto rich charcuterie and cheese boards
Unique Dips and Starters
Pickle beets lend great flavor, color and crunch when:
- Swirled into Greek yogurt dips
- Mixed into hummus
- Added to bruschetta topping
- Used in place of olives in tapenade
Vibrant Drinks
Explore bright pickled beet beverages like:
- Beet kvass tonic
- Fermented beet soda
- Chilled beet borscht soup
- Beet root latte or smoothie
Blending also breaks down vegetable fibers for better nutrient absorption.
Are Pickled Beets Right for You?
Pickled beets provide wholesome nutrition with the potential benefits of antioxidants, anti-inflammatories, probiotics, and key vitamins and minerals. Pickling may enhance digestion and preservation of beets as well.
Select properly fermented, organic varieties free of excess sodium and sugars. Then incorporate pickled beets into salads, sides, snacks and more.
Of course, check with your doctor about dietary recommendations and safety. But for most people pickled beets offer fantastic flavor and nutrition.
FAQs
Are pickled beets good for you?
Yes, pickled beets provide important nutrients like folate, potassium, and magnesium. The fermentation process may also boost digestion-friendly probiotics. Just opt for low-sodium, low-sugar varieties to maximize health benefits.
Do pickled beets have probiotics?
Fermented pickled beets can contain probiotics from lactic acid bacteria introduced during the culturing process. These live microbes support gut and immune health. Not all pickling methods yield probiotics though.
Can you eat pickled beets everyday?
Enjoying a few pickled beets daily poses little risk for most healthy people. But be mindful of sodium content, especially if having blood pressure concerns. Pair with probiotic foods to support healthy gut flora as well.
How long do pickled beets last?
Properly stored pickled beets keep 10 months to a year. Once opened, transfer any leftover beets with brine to an airtight container and refrigerate up to 2 months. Discard if any mold, yeast growth, odd textures or smells develop.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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