Beets are a well-known root vegetable that’s filled with nutritional benefits. Many nutritionists and healthcare experts keep beets in the top 10 of their most recommended foods to consume for optimal health.
Beets are root vegetables with a distinctive deep red color and a sweet, earthy taste. They are popular in cuisines all over the world and are versatile ingredients that can be used in a variety of dishes.
Besides their culinary uses, beets are known for their numerous health benefits. They are packed with essential nutrients such as vitamin C, potassium, and manganese and help support essential bodily functions and overall wellness.
Beets are also excellent sources of dietary nitrates, which convert into nitric oxide within the body, promoting improved blood flow, reduced blood pressure levels, and enhanced endurance during physical activities.
Furthermore, the unique antioxidant content in beets aids in detoxification, helping eliminate toxins and reducing the risk of inflammation.
In this article, we’ll look closer at the impressive health benefits of beets and how they can be incorporated into your diet.
What are Beets?
Beets, also known as beetroot, are the taproots of the beet plant. They come in various colors, including red, yellow, and white, with a slightly sweet and earthy flavor.
Raw beets are a rich source of essential vitamins and minerals, including vitamin C, iron, magnesium, and potassium. They are also high in fiber, which makes them great for improving digestive health.
Nutrition Facts of Beets
One cup of raw beets (136 grams) contains approximately:
- Calories: 58
- Carbohydrates: 13 grams
- Fat: 0.2 grams
- Fiber: 3.8 grams
- Folate: 20% of the DV
- Iron: 4% of the DV
- Magnesium: 6% of the DV
- Potassium: 9% of the DV
- Protein: 2.2 grams
- Vitamin C: 6% of the Daily Value (DV)
Here are the 17 Proven Health Benefits of Beets.
1. Beets may improve athletic performance.
Studies have shown that beet can improve athletic performance by increasing endurance and reducing the oxygen needed to perform physical activities.
This is due to the high concentration of nitrates in beets, which are converted to nitric oxide in the body. Nitric oxide helps to dilate blood vessels, allowing more oxygen-rich blood to reach the muscles, which improves performance. (1)
Furthermore, the consumption of beet juice and beetroot extract has been shown to enhance stamina, allowing athletes to push their limits and perform at a higher intensity for extended periods.
2. Beets may help fight inflammation.
Raw beets contain a compound called betaine, which has been shown to have anti-inflammatory properties (2). Betaine can help reduce the levels of inflammatory markers in the body, which can help prevent chronic diseases such as heart disease, diabetes, and cancer. (3)
Recent research highlights that betalains and other bioactive compounds such as betaine and vulgaxanthin effectively combat pro-inflammatory enzymes within the body.
3. Beetroot Juice may help reduce blood pressure.
Drinking beet juice and beetroot extract has been shown to lower blood pressure in people with hypertension.
This is due to the high concentration of nitrates in beets, which help to relax blood vessels and improve blood flow. In one study, it was shown that drinking just 250 ml of beetroot juice per day for four weeks reduced systolic blood pressure levels by an average of 8 mmHg. (4)
Overall, drinking beet juice into a balanced diet enhances overall wellness and distinctly fortifies the body’s defenses against cardiovascular complications.
4. Beets may improve digestive health.
Beets are an excellent source of fiber, which is essential for digestive health. Fiber helps to regulate bowel movements, prevent constipation, and promote the growth of healthy gut bacteria. One cup of beets contains approximately 3.8 grams of fiber, about 15% of the recommended intake. (5)
5. Beets may help improve joint health.
The anti-inflammatory properties of beets can also benefit joint health. Inflammation is a common cause of joint pain and stiffness; reducing inflammation can help improve mobility and pain.
The betaine in beets has been shown to reduce inflammatory markers in the body, which can help improve joint health. (5)
6. Beets promote liver detoxification.
The liver removes toxins from the body, and beets contain compounds supporting the liver’s detoxification process. One such compound is betaine, which has been shown to improve liver function and reduce the risk of liver disease.
Beets also contain antioxidants and anti-inflammatory compounds, which can protect the liver from damage. (7)
Additionally, the presence of pectin, a type of soluble fiber in beets, further supports the liver’s detoxification function, binding to toxins and ensuring their removal rather than reabsorption.
7. Beets may promote weight loss.
Beets are low in calories and fiber, which can help promote feelings of fullness and reduce overall calorie intake.
Studies have also shown that the nitrates in beets can increase energy levels and improve exercise performance by improving blood flow, which can lead to burning more calories during workouts, contributing to weight loss. (8)
8. Beets may boost body immunity.
Beets are rich in vitamin C and other antioxidants that can help to boost the immune system by supporting cellular function, reducing inflammation, and improving overall gut health. Vitamin C is essential for producing white blood cells, which fight infections and diseases. (9)
9. Beets may support brain health.
Beets contain nitrates, which can increase blood flow to the brain and improve cognitive function. Studies have also shown that beetroot juice can improve memory and decision-making in older adults. (10)
10. Beets may prevent cataracts.
Cataracts are a common age-related eye condition that can lead to vision loss. Beets contain beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for eye health and can help to prevent cataracts. (11)
While cataracts cannot necessarily be reversed or eliminated through regular consumption of beets alone, research suggests that eating beets can benefit overall eye health.
11. Beets may prevent strokes.
Strokes occur when blood flow to the brain is interrupted and can lead to serious health complications. The nitrates in beets can help to improve blood flow and reduce the risk of strokes. (12)
Furthermore, the abundance of folate and betaine, a type of amino acid in beets, contributes to maintaining a healthy cardiovascular system.
12. Beets may prevent respiratory problems.
Fresh Beets contain high content of antioxidants and anti-inflammatory properties that studies have shown to have the ability to soothe the respiratory system by reducing inflammation and oxidative stress.
This can help to reduce inflammation in the respiratory system, which is beneficial for people with asthma or other respiratory conditions. (13).
13. Beets may promote bone health.
Beets are rich in calcium, magnesium, and vitamin C, which are essential for bone health. Studies have also shown that the nitrates in beets can help to improve bone density. (14)
In addition, their natural concentrations of dietary potassium and manganese may help reduce the risk of osteoporosis and other bone-related disorders.
14. Beets may prevent anemia.
Anemia is a condition that occurs when the body does not have enough red blood cells, which can lead to fatigue and other symptoms. Beets are rich in iron, which is essential for producing red blood cells and can help prevent anemia. (15)
15. Beets help in the optimal functioning and repair of cells.
Beets are rich in folate, a B vitamin essential for cell growth and repair. Folate is essential during pregnancy, as it can help to prevent congenital disabilities. (16)
16. Beets may improve female fertility.
Beets contain nitrates, which can help to improve blood flow and oxygen delivery to the reproductive organs. This can be particularly beneficial for women who are trying to conceive. (16)
17. The antioxidants in beets possess cancer-fighting properties
Beets contain a group of antioxidants called betalains, which have been shown to have anti-cancer properties. Studies have found that betalains can help prevent cancer cell formation and spread. (17)
Furthermore, beets contain significant levels of nitrates, which increase blood flow and deliver vital oxygen and nutrients to cells, enhancing their ability to combat abnormal cell growth.
How to prepare and eat beets
Beets can be eaten raw, cooked, or juiced. Beets can be boiled, roasted, grilled, or steamed. When preparing beets, washing them thoroughly and removing the skin before consuming them is crucial.
They can also be thinly sliced and added to salads or pickled for a tangy side dish. Beets can be juiced for a concentrated dose of their nutrients or blended into smoothies.
Potential side effects of beets
While beets are generally safe and well-tolerated, they can cause some side effects in specific individuals. Some people may experience a temporary pink or red discoloration of their urine or stools after consuming beets.
This is a harmless condition known as beeturia. Beets can also cause a quick drop in blood pressure levels in some people, particularly those taking medication for high blood pressure.
It’s essential to consult with a healthcare professional if you have any concerns about incorporating beets into your diet.
Frequently Asked Questions & Answers
Q. What is the healthiest way to cook beets?
The healthiest way to cook beets is to roast or steam them. Boiling beets can cause them to lose some nutrients, while frying or sautéing them can add unnecessary calories.
Q. Is it better to boil or bake beets?
Baking beets can help to preserve their nutrients while boiling can cause some nutrient loss. However, both methods are effective for cooking beets and can be used based on personal preference.
Q. Are beets keto-friendly?
Yes, beets can be incorporated into a ketogenic diet in moderation. One cup of cooked beets contains approximately 8g of net carbs.
Conclusion
Beets are a nutritious vegetable that offers a wide range of health benefits. They can support liver detoxification, promote weight loss, boost immunity, and improve brain health, among other things.
Beets can be enjoyed in various ways and are valuable to a healthy and balanced diet. However, it’s essential to consult with a healthcare professional before significantly changing your diet or lifestyle.
Disclaimer
Please note that the information provided in this article is only for educational purposes.
Researchers have not thoroughly investigated the compounds in beets, and scientific evidence does not support some ancient and traditional medicine claims about beets’ healing qualities.
Therefore, you should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment or as a substitute for professional counseling care, advice, diagnosis, or treatment.
If you have any concerns or questions about your health, you should always consult a physician or other healthcare professional.
