Health Benefits of Borscht
May 12, 2011 | By
Like many so-called peasant foods,
borscht bursts with nutrients yet costs pennies per serving. The beet
soup hails from Eastern Europe and is at least 500 years old. At its
simplest, borscht is little more than grated beets cooked with water and
seasonings and served chilled. But recipe variations are endless.
Because all versions rely on beets as their main ingredient, the red
vegetable guarantees plenty of vitamins and minerals, whether you make
hot or cold borscht.
Vitamins
A
1/2-cup serving of borscht offers 8 percent of the recommended daily
allowance, or RDA, of vitamin C, according to the American Diabetes
Association. It also contributes 2 percent of your RDA for vitamin A.
Vitamins A and C are both crucial antioxidant vitamins, which helps you
fend off illness and the affects of pollution and aging. Borscht also
gives you 6 percent of the folate you need for the day and 1 percent RDA
for vitamin B-12. Folate, a B vitamin, is crucial to fetal development,
and pregnant women are encouraged to increase their intake of the
vitamin. Both folate and B-12 help your body turn food into fuel and
support red blood cell production, which bolsters your energy and mood.
Minerals
Borscht
contributes 4 percent of your RDA for potassium. The colorful soup also
provides 3 percent of your RDA for phosphorus and 2 percent RDA for
iron, calcium and magnesium. Potassium and magnesium support proper
muscle and nerve production, which helps stave off cramping and
weakness. Iron prevents anemia and overall fatigue and weakness. Calcium
is crucial to bone and dental health.
Fat, Calories and Carbohydrates
Serve
borscht as a way of packing a colorful, antioxidant-rich dish into your
meal without undermining your health goals. Borscht contains only 39
calories and 1.2 g saturated fat per serving. The beet soup also is low
in carbohydrates, at 4 g per serving. Borscht counts as one starchy
vegetable serving for those who need to watch their starches and carbs.
Method
Recipes
for borscht vary, but the classic summer soup method involves boiling
grated or julienned beets in water or stock until they are tender, then
chilling the soup. Some winter recipes for warm borscht call for
potatoes, beef or dried fruit. Avoid these versions if you are on a
low-carbohydrate or low-fat diet.
Tips
Keep
the sugar to a minimum when making borscht. Use low-sodium chicken
stock or water, rather than high-sodium prepared stocks. While regular
sour cream is a classic borscht garnish, make your meal healthier by
replacing it with plain yogurt or nonfat sour cream. Add flavor and
nutrients by topping the soup with traditional chopped pickles, dill,
scallions or celery. If you're not watching your starches, bolster the
soup's nutritional content by adding a traditional boiled potato to the
soup.
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