A simple look at the nutrients fiber and natural compounds in beets that support circulation digestion and everyday wellness
As a kid we saw them on Greek salads and used for borscht. Today a beet salad is pretty common on restaurant menus. Beets with their deep red or purple color are a vegetable that deserve far more attention. Packed with vitamins, minerals and other supportive compounds, beets bring a long list of health benefits that make them worth adding to your routine.
Beets are incredibly nutrient dense. In just a 100g serving, which is slightly over half a cup, beets provide 44 calories, 1.7g of protein, 0.2g of fat, 10g of carbohydrates (including 2g of fiber). They contain essential nutrients such as folate, manganese, copper, potassium, magnesium, vitamin C, vitamin B6, and iron.
The mix of protein and fiber in beets contributes to metabolic health. Almost 4g of fiber per cup supports digestion and elimination and helps with steady blood sugar levels. Beets also contain notable amounts of folate which is important for heart health and healthy growth and development. Including beets regularly can help provide nutrients needed for day to day wellness.
Research suggests that beetroot juice may support healthy blood pressure. Studies suggest that beetroot juice can lead to meaningful reductions in both systolic and diastolic blood pressure. The nitrates naturally found in beets convert to nitric oxide once in the body. This helps blood vessels relax which may lead to lower blood pressure. The effect is temporary so consistent intake matters if this is one of your goals.
The nitrate content in beets may also support athletic performance. Nitrates have been found to enhance mitochondrial efficiency, the energy powerhouse of cells, potentially benefiting athletes. Studies have demonstrated that beet juice consumption before training sessions can increase oxygen utilization, enhance endurance, and improve performance in various sports. Moreover, the nitrates in beets may increase blood flow to the frontal lobe of the brain, which is responsible for critical thinking and decision-making.
Beets also contain betalains which act like antioxidants. These compounds can help neutralize free radicals which are linked to inflammation. Chronic inflammation is associated with various health conditions, including obesity, heart disease, liver disease, and cancer. Research suggests that beets may reduce inflammation, lower markers such as C-reactive protein and tumor necrosis factor alpha, and potentially reduce the risk of cancer development.
Manganese and copper, present in beets, support brain health and cognitive function. Beets give us manganese and copper which play a role in supporting brain health and cognitive function. Manganese is involved in bone formation and nutrient metabolism. Copper contributes to energy production and neurotransmitter creation which influences mood and brain function.
At this point it seems like we might want to eat our beets. To get the most health benefits it helps to eat them raw or cooked in ways that preserve their vitamins and minerals. Roasting is a great option since it maintains flavor and nutrients. Boiling can reduce some of the water soluble vitamins. You can also juice or pickle beets. You can add them to salads or blend them into dips and spreads. For a simple beet hummus you can blend cooked beets with chickpeas and tahini. It is delicious and bright. Just remember beets stain easily so gloves or an apron are your best friend.
Beets deserve a solid place in your nutrition routine. Whether supporting heart health, helping with blood pressure goals, offering vitamins and minerals for brain health, reducing inflammation, or adding to athletic performance, beets provide meaningful health benefits. Including them in your meals and snacks is a simple way to support long term well being.