The Purple Food That Builds Your Bones - Save Our Bones

While not on the “healthy” radar until recently, beets were used for centuries in Russia and other Eastern European countries to make the traditional borscht soup. Perhaps beets are the secret behind the legendary Russian centenarians, because they contain…

A Plethora of Foundation Supplements

Beets are rich in several bone-healthy nutrients. Folate, Vitamin C, manganese, magnesium and copper are all Foundation Supplements that build and strengthen your bones.

If you have the Osteoporosis Reversal Program, you already know that folate is part of the Vitamin B-complex family and a vitamin essential for tissue growth.

Vitamin C is crucial to the production of collagen, a protein that maintains – among many other things – healthy bones and cartilage.

And manganese? This often ignored trace mineral is also necessary for the synthesis of connective tissue in cartilage and bone. Plus it is involved in many other important tasks, including the formation of thyroxine, the main hormone of the thyroid gland.

No less important is magnesium, as it works synergistically with calcium and plays a role in the production of hydrochloric acid to insure the proper digestion of nutrients.

And last but not least, copper is active in an enzyme that produces tissue proteins, collagen, and elastin. Copper is also necessary for the development and maintenance of bone, joints, and skin. But that’s not all. Beets are…

Packed With Purifying Phytonutrients

The phytonutrient or pigment betaine is involved in several biological functions.1 One of them is the production of bile, a highly alkalizing liver fluid that plays a crucial role in digestion and nutrient absorption. Increasing bile flow helps cleanse the stored fat-soluble toxins out of the body.

Beets also contain betalains, unique pigments that support what is known as Phase 2 detoxification.2 This metabolic step is how cells get rid of unwanted toxins. It involves an enzyme that catalyzes a critical step of this process, and betalains trigger this specific enzyme activity.

Optimal liver function is a very important component of strong and healthy bones. That's why I developed the Osteoporosis Fresh Start Cleanse to promote bone health in addition to protecting liver and kidney function while purging your body of stored toxins and acidifying osteoporosis drugs.

Even if you’ve never taken the osteoporosis drugs, your liver and kidneys are hard at work every minute of the day removing toxic chemicals and waste from the body. So I recommend that at least twice a year you restore your body’s balance with the Osteoporosis Fresh Start Cleanse. You’ll have more energy, you’ll sleep better, and you’ll look younger.

Beets Help Reduce Stress

Who would have thought that this humble and alkalizing veggie can help prevent stress and anxiety? Beets contain uridine, a compound that aids in the maintenance of normal dopamine levels.3

Dopamine is a neurotransmitter that regulates emotional responses and controls the brain’s reward and pleasure centers. As I write in the Osteoporosis Reversal Program,

“Stress is an acidifying process because of cortisol, a hormone produced by the adrenal glands when your body is under stress.”

Oxalates in Beets?

Yes, but mostly in the beet greens. So go ahead and enjoy the brightly colored root without any worries of it interfering with calcium absorption.

Buying and Storing Beets

Stick to small or medium-sized beets, with smooth skin and deep color. Avoid those with bruises or soft areas since they are signs of spoilage. Cut the greens, leaving approximately one to two inches to prevent “bleeding”.

Store unwashed in a plastic bag squeezing as much air out as possible. They can stay fresh for up to three weeks.

It’s Easy to Steam Beets!

It’s more than easy – it’s better, because steaming maximizes nutrient availability. Simply wash them well and place them whole in your steamer over rapidly boiling water.
Cover and steam for 15 minutes or till you can easily insert a fork.

My Favorite Summer Beet Recipe

Nothing beats a fresh salad on a hot summer day! Try my Blushing Beauty Salad. I’m sure you’ll love it.

Blushing Beauty Salad

Serves 2


2 beets, cooked and thinly sliced

6 romaine lettuce leaves, chopped

1/2 red onion, chopped

2 fresh peaches, peeled and cubed
Fresh parsley, to taste and chopped
1/4 cup almonds, sliced or chopped

Optional: 2 teaspoons goat cheese, crumbled

Place all ingredients except almonds and cheese in a large bowl. Toss well and serve with your favorite vinaigrette dressing. Sprinkle with almonds and the optional cheese.



2 Strack D et al. “Recent advances in betalain research.” Phytochemistry. Volume 62, Issue 3, February 2003, Pages 247-269
3 Wang L et al. “Dietary uridine-5’-monophosphate supplementation increases potassium-evoked dopamine release and promotes neurite outgrowth in aged rats.” Journal of Molecular Neuroscience. 2005;27(1):137-45.

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Comments on this article are closed.

  1. Pat Tarver

    Vivian, I take Taurine capsules and Common Birch drops to rid my system of chlorine. I am highly allergic to chlorine, which gives me a terrific pain in my lower back. I drink non-chlorinated water and I’ve had my foods tested, but sometimes I get foods that have chlorine and/or Splenda ( which contains chlorine) in them, because trace amounts do not have to be listed on the package label. Sometimes I eat foods that I know have chlorine in them. Do the Taurine or Common Birch drops, in anyway, affect my bones?

  2. Gerald Reason

    what can one do if they are vert allergic to beets?

  3. Anonymous

    I am on the social media school this registers it will almost always harmed that you drop a conversation together with the marketing, no matter if you’re remorseful or even not guilty. When you say no to a conversation, you may have almost no possibility of shaping the particular story’s insurance coverage. Nonetheless, when you grant a conversation and artfully ready your assertions you may not less than preserve damage manage.

    • Jo

      Please stay in school and study English. That paragraph made no sense.

      • Terminator

        If looks like an artificial intelligence bot wrote it.

  4. Pam

    Is this program the same that I would need to do for degenerative spine?

  5. Herminia

    Dear Vivian, thank so much for all this valuables informetion!.Blesing Herminia

  6. Maurine Karadimos

    Boy! I get so much good info from the other folks! I do love the beets and greens that come with them. The recipes look so good. I already fixed some but my recipe was so much plainer and yours looks delicious. Will give it try!
    Again, thanks! love the plan……..Maurine Karadimos

  7. Dottie

    What are GM Beets, comments say to AVOID them ?

    • Marion

      My guess would be Genetically Modified – GMO

  8. Micki Kline

    Do you have a list of alkaline vs acidic foods? How can I obtain one (my daughter wants it for a speech in class and she’s not only giving you credit she is giving everyone your website! Is this okay?

  9. Michelle

    Fresh cooked beets are great and have a natural sweetness to them. I have always wrapped them (peeled) in foil with a little water sprinkled on them and baked as you would a potato in the oven. I will certainly try steaming them as it would take less time. Anxious to try salad. Sounds yummy!

  10. jane heller

    Hi Vivian, I’ve been reading your e-mails for a year now. My question: can pickled beets replace steamed beets for bone nutrition? thank you. jane

    • David

      Hello Jane,

      I am intrested in an answer to your question also.
      I would be obliged if you could forward to me Vivian’s answer should you receive one.

      Dave @

  11. IAN

    Lv you, if ever you want to move to Aussie, and yr single, l’m for you; at the age of err, 56 .. l have had both hips replaced.. yuk.. wish l had been abit more interested before,happens so fast,, but l still have the rest of my body to go,, thanks honey for all yr advise.

    • Isaac

      No I’ve never had the blueberries make it giutaenols I don’t think BUT then I add powders (fiber, she whispers) which thicken fast so I drink them fast. Also I do add them frozen cuz they chop up more fully I don’t like chunks or skins in my smoothie, after all they should be smooooothies. If they are thawed at all they don’t seem to be as smooth with the Bullet..-= Joan s last blog .. =-.

    • Zubair

      This is Seriously a very HEALTHY SALAD due to spinach and eepicsally BEETS it helps in increasing our BLOOD LEVEL. Those who are suffering from Hemgolbin problem must EAT this REGULARLY.

  12. Deb K

    I just found some beet powder. Have you heard of it or know how to use it?

  13. Beth Kalas

    I just finished reading the Save Our Bones book. I was most shocked to read about the flouride level in green tea!
    I have a question I need clearing up. On page 85 of the book it says the body is designed to be slightly alkaline, between 7.35 and 7.45. The next sentence says that a saliva and urine test that show up at 6.4 to 6.5 are optimal.
    Was that meant to read 7.4 and 7.5?

  14. Michael

    Thanks for the post about betalains and beets. It added value to my research on betalains. Did you know that the Romans were the first to use the root of beets?
    Warmly Mike The Eat Healthy Guy-)

  15. Cheryl West

    Hi Vivian thankyou for keeping me up to date with your emails ,i cant wait to get my package and get started as i also have osteoporosis,i love beetroot but havent cook it for a very long time,i will try your salad thankyou Vivian.

  16. Christine

    sorry forgot to tell you what else l added to the raw beetroot salad ,
    l added rocket leaves and baby spinich , but you can add any greens that you like …. letiuce maybe

  17. Christine

    l would like to share this recipy with you
    grate a carrot
    peel, then grate a raw beetroot
    dice a piece of green , orange and red pepper
    add dried appricots
    and some wallnuts
    and a few olives
    mix all together , add some olive oil and some goats cheese if you like and enjoy !!!

  18. joyce mccarter

    what about beet juice? i juice beets with organic apple cider vinagar, drink ahalf a cup aday, is this as good as eating beets?

  19. Linda Sullivan

    Hi Vivian,
    I read a lot of your blogs and comments. I am trying to eat more veggies, but with summer ending I was wondering if drinking a bottled juice like V8 made from vegggies and or fruit are a good substitute for summer fresh items? Also, you poo poo canned veggies, so what is a person to do in the winter months?

  20. Renee M

    I have been fermenting veggies this summer and found beet kvass to be another great way to enjoy a refreshing beet drink and add probiotics to my body. Does fermenting change the nutrional or alkaline qualities of veggies?

  21. Nadene

    Thanks again! I love beets and I will definitely add to my grocery list. Thanks for all your encouragement. I do believe that fear can cause sickness and disease in the body. I busy working woman and have to take time and relax; take walks, or deep breaths, etc.

    • carole

      Miracle Drink: Carrot, Beet Root And Apple.
      You need one beet root, one carrot and apple that combine together to make tha Juice!
      Wash the above, cut with the skin on into pieces and put them into the juicer and immediately you drink the juice. You can add some lime or lemon for more refreshing taste.

      • Michael

        I have mixed those fruit also. You might want to add ginger to the mix-)

        Warmly Mike The Eat Healthy Guy-)

  22. Jan Church

    I have 2 comments/questions:

    1) Will a CD of rain falling and waterfalls played on going to sleep be beneficial for bone health by neutralizing positive ions.

    I always light a beeswax tea light for 1/2 hour in Fall,Winter and Spring to clear the air in my bedroom.

    2) I really like beets and especially beet greens and I never knew that they were so packed full of goodness. Bravo Beets!

  23. Terry Lee

    I have a question about whole wheat containing phytic acid which damages calcium in your body. I read an article from New England on this subject.

    • Vivian Goldschmidt, MA

      Terry, excessive phytic acid consumption does use up vitamin D. However, Vitamin D can mitigate the harmful effects of phytic acid. And let’s not forget that when following the 80/20 program, it’s very difficult to eat too many grains, because they’re mostly acidifying. 🙂

  24. Jack Balakirsky

    I too, would like to know if canned beets are as good as the fresh ones? Thank you very much. I enjoy reading your articles! — Jack

    • Vivian Goldschmidt, MA

      Jack, check my answer to Lacey below 🙂

  25. Nu Ly

    I had no idea about beets, you are so patient to recommend many vegies to us, thanks a lot.

  26. Leanne

    AH – Beets. I remember having to hold my nose and close my eyes when “gagging” them down! My parents taught us that we should eat what is before us and especially when visiting someone. Well, one day (and I was an adult at the time) I was visiting my aunt. Guess what she put on the table for dinner? You guessed it – beets. These were from her garden and pretty small in size. Well, I thought, gotta do what mamma and papa taught, so I put 2 on my plate. I fell in like with beets at that time. I don’t buy them or grow them myself as no one else will eat them but if they are on the salad bar or on the table, I will eat a lot of them.

  27. Esme

    I would like to know if canned beets are as good as the fresh ones? Thanks

    • Rosemary Lambert

      I’ve heard canning and freezing destroys enzymes we use to digest our food, so I prefer fresh veggies, but sometimes I settle for canned if I must.

  28. Shula

    So nice to learn that the beet-roots are different than the beet-leaves. Also understand that lemon will counter-act the leaching effect of the leaves. Is that so?

    A friend of mine has kidney problems and was advised not to eat beets. Is this a good advise?

    thanks – shula

  29. Karen Shanower

    Is Morton’s Sea Salt that I can buy from the chain grocery for less than $2.00 an acceptable substitute for my neighbors’ delicious sal de mer, which they process from the Pacific Ocean and is very expensive because of their labor?

    • Vivian Goldschmidt, MA

      Morton’s Sea Salt is fine. According to their website, they don’t use any additives.

  30. Mary Farrell

    How about canned beets when fresh are unavailable?

    • Krishna

      Great recipe Karen!!!! I can’t wait to try the beet polescpis!LOL loved your false alarm tip and I agree that some kids will eat beets just for that side effect Really enjoying your posts!

  31. Neil Parsons

    Can/ or should beets be eaten raw?
    Just the smell of cooked or pickled beets makes me ill. I have survived 84 years without them, and I’ll try for a few more.
    Beets may be on the menu at school lunch rooms, but the amount served is roughly equal to the amount that winds up in the trash cans. Do the kids sense or know something that adults are missing?

    • Vivian Goldschmidt, MA

      Raw beets are fine, Neil. They can be eaten in salads or smoothies.

      • LynnCS

        Thanks for that. I was going to say that I include raw beets unpeeled in my morning smoothie along with greens, apple, cucumber, lemon with skin on, about 1″ of ginger, red or yellow bell pepper, often some carrot, chia seed gel, It looks and tastes a bit like a raspberry shake. Awsome. What I am concerned about among other things is whether I am getting too much oxylates and whether I can get what I need without supplements. Can’t wait for the book. thanks for the site. Lynn


    Thanks Vivian for the great beet recipie. I love them and wasn’t aware you could steam them. Will try it soon.

    I’m interested to know if you or anyone knows anything about diatomateous earth. I hear it is very good for osteoporosis. Love to learn more….

    • Jeanette

      Carolyn I have never heard of consuming diatomateous earth. Personally, I would be afraid to do that, because I acquired the purchase of the product from rock and gravel company and my understanding is that it is part concrete and part dirt and part rock. I could be all wrong about this, but like You, I would like to know more. Have you learned/found out anything yet?

    • Jeanette

      For years I used diatomateous earth in my horse stalls. I filled the stalls 1 ft. deep, added water, raked, then waited until the stalls were throughly dried. This was for many reasons. It added cushion that was easy on the horse’s feet, softer than hard paned earth for lying down on. The course grained diato-earth made it easy to pick the horse’s feet, and it was very absorbent. wood shavings or straw was added on top of the diato-earth for more comfort and absorbency. The diato-earth was very effective.

  33. Janis

    Raw beets are good in a smoothie. Just peel it, cut it into chunks and put in your blender with your other smoothie ingredients.

  34. Joyce Hall

    Oh Vivian I remember the first time I was asked to make borscht soup. Not only did I have to pick the beets but I had to cook and peel them. well I was in my early twenties and I didn’t have a CLUe about borscht soup. I did what I thought was great! A doctor friend of mine frequently asked me to her house to be her personal assistant. I sometimes worked in her office and sometimes in her home. She didn’t complain yet I knew something wasn’t right. But being the kind person she was, nothing was said until weeks later. She smiled and said “Nice try on the borscht soup!” I told her it was my first attempt. With that she smiled, opened a cabinet and said “this entire cabinet is filled with cookbooks, “USE THEM”… I did and she was plesantly surprised on my next borscht soup presentation. So Was I. Only God knows how she managed to eat the first attempt. I love beets any way they are served. I also love purple cabbage! I love veggies. You have shown me so many ways how good they are for building bones. Thanks vivian!I think the more color the more power packed the vegatable/fruit is.

  35. Jane Shaker

    Dear Vivian, I enjoy reading your emails and find them very helpful – the beetroot salad recipe sounds delicious! I am 57 and was diagnosed with Osteoporosis last year, but thanks to you I follow your plan and don’t take medicines, annoying my doctor..(!) I’ve just started an exercise regime with a personal trainer that involves weights and a Power Plate machine – I’ve read they may not be good for brittle bones – what is your view?

    • Vivian Goldschmidt, MA

      Jane, I haven’t researched the vibrating plates in great detail because there are so many other ways to increase density. But in my opinion, these plates are still shrouded with controversy. For example, people with spinal injuries, such as slipped discs or pinched nerves may increase damage by using the machine. I would definitely advise caution and checking with your doctor.

  36. Frannie Weber

    Do you ever give workshops? I’m trying the program and would love to see you. Thanks

    • Vivian Goldschmidt, MA

      Sorry Frannie, but I’m not currently doing any workshops.

      • Jeanie

        I too, would love for you to do seminars. I live in FL and just a couple of hours from Hollywood, Fl. If you ever decide to do one please let me know thanks.

  37. Sue

    I started buying beets many months ago after watching Dr. Oz tell his audience about the nutritional value. I was boiling them as he suggested but will now steam them. I thickly slice and dice the beets and add to our salad along with many other alkalizing veggies. Yum!

  38. Teri

    Are canned beets just as effective?

    • Vivian Goldschmidt, MA

      Teri, see my answer below to Lacey.

  39. Brigitte Cuppari

    I love beets and use them often including the greens preparing them as I would with spinach.

    • Irna

      Oh yes, choc chips and blueberries! That would be tasty! And I have plnety of UGLY smoothies that aren’t photogenic, so they don’t get much blog time! I stopped doing blueberries in my smoothies because it makes mine kind of gelatinous’. Does yours do that too? Maybe I drink them too slowly!

    • Theresa

      I think you will definitely like the recpie. I just made it again tonight because it was so tasty! Supporting local farmers is definitely more expensive, but we gain a lot in quality (among other things). I hope you enjoyed the eggs! I’ve tried local yogurt and it was so velvety and creamy—very different from store bought.

  40. Joyce Spangler

    Just be sure you don’t purchase the GM beets as Dr.Mercola tells us, they are not healthy. Joyce

  41. LESLIE

    Hi! Vivian,

    What Can You Do If You Are Allergic To Beets? Is There A Substitute You Can Use That Will Give You The Same Benefits?
    And Again I Thank You For ALL YOU DO!

    LOVE, MS. L.

    • Urkiya

      What a lovely, cuflrool side for any meal. And the earthiness of the beets adds a great flavor note, I’m sure. But I’m also wondering if just the roasted beets would be enough to achieve the flavor and color. What do the cubed, uncooked beets bring to the party?

    • Vivian Goldschmidt, MA

      Leslie, if you’re allergic to beets (or even if you just don’t like them), then don’t eat them. It’s as simple as that! When I talk about a particular food, it’s just one choice among many; you don’t need to eat any one food to be successful on the program.

  42. Valerie

    DearVivian, Thank you for the great recipe for beets. I have never tried cooking my own, will have to buy some this week. I am also going to try to grow my own when the planting season is right. Thank you again Vivian for all your inspiration. Val

  43. txxteri

    i know that pickled beets are not as healthy as raw but will they still have some nutrition left after they’re pickled? my family would eat the pickled kind but i’ll have to get creative for raw …

    • Sam

      Yes, I know beets and have taken some before but I am yet to find it in my locality – Ghana. So please anytime you mention herbs or other give us a substitute especially if it is not a tropical plant – most of the herbs are but the name.

      • Tommy

        Yum! I actually don’t know how to use beets in aynhting except borscht, but roasting them sounds like an excellent idea. I picked up eggs from the farmers’ market this weekend (I was assured that these were, indeed, happy hens that spent most of their time outdoors pecking at things). Paid more than I’ve ever paid for eggs ($6 a dozen!), but I love supporting a small local farmer and am really pleased with the eggs, too.

    • Vivian Goldschmidt, MA

      Pickled beets are OK, Teri, although they’re somewhat less alkaline than steamed. But they do contain beneficial probiotic cultures.

  44. Lacey

    When fresh beets are not in season would canned beets (with no sugar) be okay to use or do you feel that their nutritional contents is too compromised during the canning process? Do you know whether fresh beets can be frozen for use later on or does this affect their texture for use in various recipes?

    Thanks so much!

    • Vivian Goldschmidt, MA

      Freezing retains more nutrients than canned. Simply steam them, cut them into chunks, and freeze in an airtight container. You can keep them frozen for up to one month 🙂

  45. k mccabe


    Would Harvard beets be just as effective as cooked beets?

    • Vivian Goldschmidt, MA

      Most recipes for Harvard beets use quite a bit of sugar, McCabe, and that would affect the pH of the dish.

  46. Cherry Bennett

    Thank you for this fantastic email. I had no idea beetroot was so good for you. Thank you also for your blushing salad recipe. i am looking forward to steaming some beets (for the first time in my life) and to making the salad as otherwise I would not have known what to do with them. Your emails are such a help.

    • Vivian Goldschmidt, MA

      Enjoy, Cherry!

  47. Mary Ann Williams

    Please cancel my order; I do not want to have to download anything and pay that much to do it. I thought it would all be in book form via USPS.

    • Vivian Goldschmidt, MA

      Dear Mary Ann,

      You can contact Customer Service to request a refund. Remember, you have a one year no questions asked money back guarantee 🙂

  48. Julia O Connor

    Your e-mails contain very good advice you are a fountain of knowledge.


    • Vivian Goldschmidt, MA

      I appreciate your appreciation, Julia!

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