Ten Reasons to Embrace Beets and Swiss Chard in Your Diet

Beets, often associated with the Jewish holiday of Rosh Hashanah, offer numerous health benefits and culinary versatility throughout the year. Their leafy green tops, known as Swiss chard or "mangold" in Hebrew, are also a nutritious and underappreciated food source. Both beets and Swiss chard belong to the same botanical species, with beets cultivated for their root and Swiss chard for its leaves and stems. The vibrant red-purple color of beets comes from betalains, potent natural antioxidants, though a varied diet remains key to overall health.

Despite their natural sweetness, beets are not excessively high in sugar. They contain moderate amounts of natural sugars along with water, fiber, folate, potassium, and other beneficial nutrients. Portion size and preparation methods are crucial factors in their consumption. Beets are also a source of natural nitrates, which the body converts to nitric oxide, aiding blood circulation and potentially improving blood pressure and athletic endurance, though research findings vary.

Swiss chard is a rich source of vitamins K, A, and C, as well as magnesium and potassium. It can be used as a main ingredient in dishes, not just a side. Beets can be eaten raw, baked, steamed, or lightly boiled. Baking enhances their natural caramel notes, while raw beets add crunch. Over-boiling can lead to the loss of water-soluble nutrients.

The stems of Swiss chard are also edible and require slightly longer cooking than the leaves. They can be sautéed or fried before adding the leaves. Adding a source of Vitamin C, like lemon juice, to Swiss chard dishes enhances the absorption of its plant-based iron. A simple dressing of olive oil, garlic, and lemon juice complements the vegetable well. A harmless side effect of eating beets is the temporary pink or red discoloration of urine and stool, which is a natural bodily reaction.

Beets can be incorporated into salads with apples, pomegranate, and walnuts, used in patties, borscht, or as a roasted side dish. Swiss chard can be quickly sautéed with garlic and lemon as a filling for pies or added to dishes with beans, chickpeas, and grains. The article is based on information from Heli Maman, a leading specialist in a healthy lifestyle support network.