Beets are a popular vegetable known for their bright red color and sweet, earthy flavor. They’re packed with nutrients that can help keep you healthy. From supporting your heart to boosting your energy, beets have a lot to offer. In this article, we’ll look at the health benefits of beets, their nutritional value, and some easy ways to include them in your meals.
Health Benefits of Beets
Beets are packed with nutrients that can offer many health benefits. Here are some of the reasons why you should eat more beets:
Good for Your Heart
Beets are rich in natural chemicals called nitrates. Your body turns nitrates into nitric oxide, which helps relax and widen your blood vessels. This process improves blood flow and can lower blood pressure. This makes beets a heart-friendly food.
Boosts Exercise Performance
Nitrates in beets also help improve the way your muscles use oxygen. This can help you perform better during exercise. Drinking beet juice before a workout can help increase your stamina, allowing you to exercise longer.
Packed with Antioxidants
Beets are full of antioxidants, which help protect your cells from damage. These antioxidants, like betalains, give beets their rich color and help reduce inflammation in your body. This can lower your risk of chronic diseases such as heart disease and cancer.
Supports Digestive Health
Beets are high in fiber, which is great for digestion. Fiber helps keep your digestive system running smoothly, preventing constipation and promoting healthy gut bacteria. A healthy digestive system is key to overall well-being.
Boosts Brain Health
Beets can help increase blood flow to the brain, which is especially important as you age. This improved circulation can help keep your mind sharp and may lower the risk of cognitive decline and dementia.
Helps Fight Inflammation
The compounds in beets, including betalains, have anti-inflammatory properties. Reducing inflammation can help with conditions like arthritis and reduce overall pain and swelling in the body.
Beets Nutritional Value Per 100g
Beets are low in calories and packed with important nutrients. Here’s a simple look at what you get in a 100-gram serving of beets:
- Calories: 43
- Protein: 1.6 grams
- Carbohydrates: 9.6 grams
- Sugars: 6.8 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
- Vitamin C: 8% of the Daily Value (DV)
- Folate: 20% of the DV
- Magnesium: 5% of the DV
- Potassium: 9% of the DV
- Iron: 4% of the DV
These nutrients make beets a nutritious and beneficial addition to any diet.
Beets Nutrition Facts: Simple Breakdown
Beets are rich in vitamins and minerals that support overall health:
High in Folate
Folate is a B-vitamin that helps your body make new cells and is important for healthy growth and development. It is especially important during pregnancy for the baby’s development.
Good Source of Potassium
Potassium is a mineral that helps your muscles work and keeps your heart rhythm steady. It also helps maintain a healthy blood pressure level.
Contains Iron
Iron is important for carrying oxygen in your blood. Eating iron-rich foods like beets can help prevent anemia, which can cause fatigue and weakness.
Full of Betalains
Betalains are natural pigments that give beets their bright red color. They have antioxidant and anti-inflammatory properties, which help protect your body from damage and reduce inflammation.
How to Add Beets to Your Diet
Beets are versatile and can be used in many dishes. Here are some simple ways to enjoy beets:
Raw in Salads
Add grated or thinly sliced raw beets to your salads. They add a nice crunch and a splash of color. Pair them with ingredients like goat cheese, walnuts, and leafy greens.
Roasted as a Side Dish
Roast beets in the oven with a little olive oil, salt, and pepper for a tasty side dish. Roasted beets can also be added to grain bowls or mixed into pasta dishes.
Blended in Smoothies
Add cooked or raw beets to smoothies for a boost of nutrients. Beets pair well with fruits like apples, oranges, and berries, adding natural sweetness and color.
Juiced for a Refreshing Drink
Juice beets on their own or mix them with other fruits and vegetables for a refreshing and healthy drink. Beet juice is also popular among athletes for its performance-boosting effects.
Pickled for a Tangy Treat
Pickled beets are a great way to add a tangy flavor to your meals. You can add them to sandwiches, salads, or eat them as a snack.
FAQs
What are the health benefits of beets?
Beets help improve heart health, boost exercise performance, fight inflammation, support brain health, aid digestion, and are rich in antioxidants.
What is the nutritional value of beets per 100g?
A 100-gram serving of beets has 43 calories, 1.6 grams of protein, 9.6 grams of carbohydrates, 2.8 grams of fiber, and is rich in vitamins and minerals like vitamin C, folate, potassium, and magnesium.
Are beets good for digestion?
Yes, beets are high in fiber, which helps keep your digestive system healthy by preventing constipation and promoting good gut bacteria.
Can beets help lower blood pressure?
Yes, the nitrates in beets turn into nitric oxide in your body, which helps relax blood vessels, improve blood flow, and lower blood pressure.
How can I add beets to my diet?
You can add beets to your diet by eating them raw in salads, roasting them as a side dish, blending them in smoothies, juicing them, or pickling them for a tangy treat.
