Did you know that beets have a robust nutritional profile? Whether you are fan of this veggie or not, there isn’t question that it packs nutritious benefits. As an added bonus, beets are quite versatile and have countless uses in the kitchen, from juicing and pickles to soups, cakes, and even ice-cream.
While they can be messy to cut and sometimes have a dirty exterior, they are definitely worth eating as there is more to beets than meets the eye!
Nutrition Benefits of Beets
Beets are high in vitamin C, folate, potassium, and magnesium. They are relatively low in calories, but high in fiber and water content. Although they offer some pretty amazing benefits, the leaves contain higher levels of nutrients than the root itself. Beet greens are particularly high in vitamins A, C, and K as well as potassium.
Beets, sliced, cooked
folate 136.00 mg
manganese 0.55 mg
copper 0.13 mg
fiber 3.40 g
potassium 518.50 mg
magnesium 39.10 mg
phosphorus 64.60 mg
vitamin C 6.12 mg
iron 1.34 mg
vitamin B6 0.11 mg
Top Benefits of Beets
- Fight Inflammation
Beets contain betalains, a pigment with potent anti-inflammatory properties. Although most of the research was done on rats, the results are quite promising.
- Fight Cancer
A study done on human cells found that extract of beetroot reduced the growth of prostate and breast cancer cells.
- Liver Detoxification
Betaines in beets help the liver detox and are also known for the ability to reverse a fatty liver. Again, the study was done on rats, but the results hold promise for people as well.
- Heart Health
Those with heart failure and a reduction in an ability to exercise can benefit from consuming beet juice. In one study, participants were given a 2/3rd cup of beet juice and noted a 13% increase in muscle capacity.
- Brain Health
Beets contain nitrates, which then convert to nitric oxide. This compound helps to dilate and relax the blood vessels, improving blood flow to the brain.
- Digestive Health
Due to their extremely high fiber content, beets should be an essential part of your daily diet. Eating high amounts of fiber is associated with a reduced risk of many different diseases, such as colon cancer, heart disease, and diabetes.
- Athletic Performance
It has been scientifically proven that consuming raw beets boosts stamina by up to 16%.
- Lowers Blood Pressure
As already discussed above, beets contain nitrates which convert to nitric oxide. This means that beets help to relax and dilate blood vessels, improving blood flow and lower blood pressure levels.