Beets are a root vegetable that has gained a reputation for being a superfood in recent years. They are packed with essential vitamins and minerals, and their deep red color comes from the powerful phytonutrient known as betalain, which is responsible for many of their health benefits.
In this article, we’ll explore the top 10 amazing health benefits of eating beets, from enhancing athletic performance to improving heart health and reducing inflammation. Whether you prefer roasted, pickled, or blended in a smoothie, incorporating beets into your diet can help you feel your best both physically and mentally.
What Are The 10 Health Benefits of Beets?
Beets, also known as beetroot, are root vegetable that has a rich and vibrant color and distinct flavor. They are often used in cooking and can be enjoyed in a variety of ways, including raw, roasted, or pickled. Beyond their delicious taste, beets are also incredibly nutritious and offer a range of health benefits. Here are the top 10 health benefits of beets.
1. Lower Blood Pressure
Beets are high in nitrates which can help relax and dilate blood vessels, improving blood flow and lowering blood pressure.
2. Improved Cardiovascular Health
The nitrates in beets can not only reduce blood pressure, but they can also help to improve overall cardiovascular health by reducing inflammation and oxidative stress.
3. Increased Stamina
Beet juice has been shown to improve oxygen uptake and endurance during physical activity, making it a great choice for athletes or active individuals.
4. Digestive Health
Beets are a good source of dietary fiber, which can help keep the digestive system healthy and regulate bowel movements.
5. Anti-Inflammatory Properties
Beets contain antioxidants and anti-inflammatory compounds that can help to reduce inflammation throughout the body, which is beneficial for overall health and a variety of chronic health conditions.
6. Boosted Immune Function
Beets are high in vitamin C, which is essential for a healthy immune system. Additionally, the antioxidants in beets can help to protect cells from damage.
The betalains in beetroot have been shown to enhance detoxification processes in the liver, helping to eliminate toxins from the body.
8. Brain Health
The nitrates in beets can also help to increase blood flow to the brain, which has been shown in studies to improve cognitive function and reduce the risk of age-related cognitive decline.
9. Improved Eye Health
Beets are a good source of beta-carotene, which is converted by the body into vitamin A. This nutrient is essential for eye health and can help to prevent vision loss and age-related eye diseases.
10. Reduced Risk of Chronic Diseases
Due to their high nutrient content, beets may offer protection against a range of chronic diseases, including heart disease, diabetes, and some forms of cancer.
Overall, beets are a delicious and nutritious vegetable that can support a range of aspects of health and well-being. Whether you enjoy roasted, juiced, or pickled, incorporating beets into your diet is a great way to nourish your body and support optimal health.
What Are The Nutritional Benefits of Beets?
The beet nutrition profile is pretty impressive, with each serving packing in a good amount of folate, fiber, and manganese for a low amount of calories — which help provide all these wonderful beets health benefits.
According to the United States Department of Agriculture (USDA), a 1-cup of raw beets (about 136 grams) contains approximately:
- 58.5 calories
- 13 grams carbohydrates
- 2.2 grams protein
- 0.2 gram fat
- 3.8 grams of dietary fiber
- 148 micrograms folate (37 percent DV)
- 0.4 milligram manganese (22 percent DV)
- 442 milligrams potassium (13 percent DV)
- 6.7 milligrams vitamin C (11 percent DV)
- 31.3 milligrams magnesium (8 percent DV)
- 1.1 milligrams iron (6 percent DV)
- 0.1 milligram copper (5 percent DV)
- 54.4 milligrams phosphorus (5 percent DV)
- 0.1 milligram vitamin B6 (5 percent DV)
In addition to the nutrients listed above, they also contain some thiamine, riboflavin, and zinc.
Frequently Asked Questions
Now that you have a deep understanding of the benefits of Beets there might be some questions that must be bothering you. In the below section, we will try and answer some of the most commonly asked questions about Beets.
Yes, it is generally healthy to eat beets everyday. Beets are packed with nutrients, including vitamins, minerals, antioxidants, and dietary fiber. They have been associated with numerous health benefits, such as improved heart health, enhanced digestion, and better brain function. However, moderation is key, and individual dietary needs may vary.
When you eat beets, several beneficial effects occur in your body. The natural nitrates in beets may help lower blood pressure and improve athletic performance. The fiber content promotes digestive health, and the antioxidants protect against oxidative stress. Additionally, beets support brain health and may enhance liver function.
Yes, beets can be included in a diabetes-friendly diet in moderation. They are relatively low in glycemic index and contain beneficial nutrients. However, it's important to monitor portion sizes and incorporate them into a well-balanced meal plan to manage blood sugar levels effectively.
Yes, beets can be considered a superfood. They are nutrient-dense and offer a wide range of health benefits. Beets are rich in vitamins, minerals, antioxidants, and dietary fiber. They have been linked to improved cardiovascular health, enhanced exercise performance, and potential anti-inflammatory effects. Adding beets to your diet can contribute to overall well-being.
While beets contain some iron, they are not considered a significant source of this mineral. One cup of beets provides about 1 mg of iron. While this may contribute to your overall iron intake, there are other foods, particularly animal-based sources like meat and poultry, that are richer sources of dietary iron.
Yes, there are different varieties of beets available. Common varieties include the red beet, which is the most popular, as well as golden beets, Chioggia beets with distinctive pink and white rings, and white beets. Each variety has its own unique flavor and can be used in various recipes.
Eating beets is generally safe for most people. However, some individuals may experience a condition called beeturia, where their urine turns reddish or pink after consuming beets. Additionally, beets are high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
Beets are packed with essential nutrients. They are low in calories and high in fiber, folate, manganese, potassium, and vitamin C. Beets also contain beneficial compounds like nitrates, betalains, and antioxidants, which contribute to their potential health benefits, such as improved heart health, digestion, and exercise performance.
To determine if a beet is ripe, check its size and color. Ripe beets are typically round, firm, and have a deep, vibrant color. Avoid beets that are excessively soft or have blemishes. Additionally, the greens on top of the beet should be fresh and vibrant, indicating its freshness and ripeness.
To store beets, first remove the leafy greens from the root, leaving about an inch of stem attached. Store the greens separately in a plastic bag in the refrigerator. Place the beets in a perforated plastic bag and store them in the vegetable crisper drawer of the refrigerator. They can last for up to a few weeks when stored properly.
Beets can be prepared in various delicious ways. Roasting is a popular method that brings out their natural sweetness. They can also be steamed, boiled, or pickled. Beets are commonly used in salads, soups, and side dishes. Additionally, they can be grated and added to smoothies or juiced for a refreshing drink.
In Summary, eating beets offers remarkable health benefits that can enhance your overall well-being. These root vegetables are loaded with powerful nutrients and essential compounds that can help prevent and manage various health conditions.
From reducing inflammation to boosting your digestive system, beets are a versatile and delicious addition to any diet. Whether you enjoy roasted, pickled, juiced, or as a side dish, incorporating beets into your meals can be an easy and tasty way to improve your health.
So why not make beets a regular part of your diet and start reaping the amazing health benefits they have to offer!