cooking beets: magnesium

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Nutritional value of beets - Part 12: Cooked beet root

Steamed beet roots

Cooked beet root is very low in fats and registers no cholesterol. It is a good source of potassium, and provides a significant amount of calcium, which enables magnesium to provide essential heart health support.

Cooked beet root carries a low Glycemic Load despite having a high sugar content; this is because the sugars are mostly indigestible dietary fibre, which are complex carbohydrates. In addition, cooked beet root is a very good source of folates and manganese.

Beets (beta vulgaris)

Nutritional value per 100g (approximately 3/4 cup) of cooked beet root

Source: USDA National Nutrient database

Table of nutritional values of cooked beet root

Principle	Nutrient value
Energy	44 kcal
Carbohydrates	9.96 g
Protein	1.68 g
Total fat	0.18 g
Cholesterol	0 mg
Dietary fibre	2.0 g
Sugars	7.96 g

Vitamins
Folates	80 mcg
Niacin	0.331 mg
Pantothenic acid	0.145 mg
Pyridoxine (Vit B6)	0.067 mg
Thiamin	0.027 mg
Riboflavin	0.040 mg
Vitamin A	33 IU
Vitamin C	3.6 mg
Vitamin E	0.00 mg
Vitamin K	0.2 mcg

Electrolytes
Sodium	77 mg
Potassium	305 mg

Minerals
Calcium	16 mg
Copper	0.074 mg
Iron	0.79 mg
Magnesium	23 mg
Manganese	0.326 mg
Phosphorous, P	38 mg
Zinc	0.35 mg

Phyto-nutrients
Carotene-B	21 mcg
Betaine	0

See the following post for more information on the health benefits of beets:

Nutritional value of beets - Part 11

Manganese (Beet greens - raw)

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Nutritional value of beets - Part 10: Magnesium

Beet greens

Beet greens - raw: Magnesium

Measure: 38g (1 cup)

Calories: 8

Magnesium

The RDA* of magnesium is 350 mg for adult males and 300 mg for adult females, of which, one cup of raw beet tops provides 26.6 mg or 7%.

Magnesium increases the solution of calcium in urine and, thus, plays an essential role in preventing the formation of kidney stones.

Magnesium enables contractions of the heart. In its overall effects on muscles, it performs much the same functions as does potassium.

Indeed, the symptoms of magnesium deficiency are the same as those of potassium deficiency.

Your body requires an adequate supply of calcium in order to use magnesium, and calcium requires an adequate supply of Vitamin D in order to be absorbed into bones and muscles.

* RDA has been made obsolete by the USDA and so, as of March 2011, when I do mention it, it shall only be as a quaint matter of historical interest. RDA has been replaced by three other measures which are (a) unrelated to RDA and (b) meaningless for all practical purposes at this time. This will remain the case until such time as the new measures are sufficiently and comprehensively developed to the point of serving a meaningful purpose.

For a broad overview of one of the new, incomplete standard measures, check out Dietary Reference Intake .

Additional information on the health benefits of beets will be found by following the links below:

Nutritional value of beets - Part 1

Nutritional value of beets - Part 2

Nutritional value of beets - Part 3

Nutritional value of beets - Part 4

Nutritional value of beets - Part 5

Nutritional value of beets - Part 6

Nutritional value of beets - Part 7

Nutritional value of beets - Part 8

Nutritional value of beets - Part 9

Nutritional value of beets - Part 11

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Nutritional value of beets - Part 5: Beet greens (raw)

Raw beet greens

Beet cultivation originated in the Mediterranean basin well before the Greeks became a predominant force. Beets were valued for their leaves rather than their roots; they were commonly known as blood root. Thus, when we use beet leaves, we are reverting to the original use of the plant.

Beet greens are also called beet leaves and beet tops. Whatever you wish to call them, they are a rich source of nutrients and nourishment.

This article discusses only those nutrients present in the highest quantities in beet greens. For a more extensive list of nutrients and their associated values, please refer to the USDA National Nutrient database.

The nutritional values of beet greens are most abundantly represented in the following listed vitamins and minerals:

Measure: 38g (1 cup)

Calories: 8

Principle	Nutrient value	% of RDA* M --- F
Vitamin A	2404 IU	48 - 60
Vitamin C	152 mcg	19 - 19
Vitamin K	11.4 mcg	190 - 190
Potassium	290 mg
Magnesium	26.6 mg	7.4 - 8.9
Manganese	0.1 mg