Benefits of Beets | beetroot benefits | beets nutrition

How often do you eat beets?

There are many reasons to start eating beets with your favorite dishes, it is rich in vitamins and minerals, making it an excellent food for your diet.

Beets or beetroots help your body by reducing inflammation, helping your heart, protecting your digestive system, brain, eyes and much more. It is commonly cooked and eaten, but it can also be eaten raw, making the most of its nutritional composition.

Whether you roast it full, blend it for a classic soup, or drink it as a juice as the Olympians do – beet is low in fat, packed with vitamins and minerals and powerful antioxidants – a titan of healthy eating.

Introduction to beets

Like many modern vegetables, beets were initially cultivated by the Romans. When the 19th century arrived, it maintained a high commercial value when it was discovered that beets could be converted into sugar.

Today, the leading commercial producers include the United States, Russia, France, Poland, and Germany. Many classic beet recipes are associated with central and eastern Europe, including the famous beet soup known as  borscht .

The earthy allure of beets has resulted in its ubiquity on trendy menus and recipes. Its delicious but distinctive flavor and nutritional status rose to being the root you can't beat!

Belonging to the same spinach and Swiss chard family, both the leaves and the roots can be eaten - the leaves have a bitter taste while the round roots are sweet.

Typically rich purple in color, beets can also be white or gold. Due to its high sugar content, beets are delicious when eaten raw, but are more typically cooked or pickled.


Beets have been used for many years for medicinal purposes, mainly for liver disorders since they stimulate the detoxification processes of the liver.

The pigment of the plant that gives it its rich purple color is betacyanin; a powerful agent, which is thought to  suppress the development of some types of cancer.

Beetroot is rich in fiber, exerting favorable effects on bowel movement, which can help prevent constipation and help lower cholesterol levels as well.

Beets or beetroot is a very nutritious vegetable

Nutritional contribution of beets:

In 100g of beets there are:

  • Its water composition is approximately 80%
  • Calories: 43kcal
  • Carbohydrates or carbohydrates: 9.56gr
  • Proteins: 1,61gr
  • Fat: 0.17gr
  • Fiber: 2,8gr
  • Minerals: calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper
  • Vitamins: Vitamin C, Thiamine, Rivoflavin, Niacin, Vitamin B6, Vitamin E, Vitamin K

Source:  USDA  (United States Department of Agriculture, Agricultural  Research Services)

Beetroot helps reduce your blood pressure levels

Beets are an excellent source of nitrates, which, when consumed, are converted to nitrites and a gas called nitric oxide. Both components help widen the arteries and lower blood pressure. The researchers also found that consuming 500 grams of beets every day lowers a person's blood pressure in about 6 hours.

Beets reduces "bad" cholesterol and prevents the formation of dental plaque

Beets are known to contain high amounts of soluble fiber, flavanoids, and betacyanin. Betacyanin is the compound that gives beets their purple color and is also a powerful antioxidant.

It helps reduce oxidation of LDL cholesterol and does not allow it to deposit on the walls of the arteries. This protects the heart from potential heart attacks and strokes by reducing the need for medications.

Beets are a good food for pregnant women and unborn babies

Another amazing quality of the root is that it has an abundant supply of folic acid. Folic acid is important for pregnant mothers and unborn babies as it is an essential component for proper formation of the unborn baby's spinal cord and protects the child from problems such as spina bifida (a congenital disorder where the spinal cord of the child is not fully formed and in many cases seems to be divided in two at the base) Beets also give expectant mothers that extra energy needed during pregnancy.

Beetroot helps fight osteoporosis

Beets are full of the mineral silica, an important component for the body to use calcium efficiently. Since calcium is part of our bones and teeth, consuming a glass of beet juice daily helps keep diseases like osteoporosis and brittle bones away.

Beetroot helps control diabetes

People with diabetes can satisfy their sweet cravings by adding a bit of beets to their diets. Being a low glycemic index vegetable (meaning it slowly releases sugar into the blood), it helps keep your blood sugar levels low while satisfying your sugar craving.

In addition, this vegetable is low in calories and fat-free, making it the perfect vegetable for diabetics.

Treat anemia

It is a common myth that because beets are reddish in color, they replace lost blood and are therefore good for treating anemia. While this may sound a little crazy for a lot, there is a partial truth to the myth. Beets contain a lot of iron. Iron aids in the formation of hemagglutinin, which is a part of the blood that helps transport oxygen and nutrients to various parts of the body. It is the iron content and not the color that helps treat anemia.

Helps relieve fatigue

A study presented at the American Diabetic Association conference stated that beets help increase energy in a person.

They say that due to its nitra content it helps to dilate the arteries therefore it helps in the adequate transportation of oxygen to various parts of the body, increasing the energy of the person. Another theory was that because beet is rich in iron it helps improve a person's physical performance.

Regardless of the source, a slice at the end of a stressful day may be just what you need.

Improve your health and sexual performance

Also known as "natural Viagra," beets have been commonly used in many ancient customs to improve one's sexual health.

Because the vegetable is a rich source of nitrates, it helps release nitric oxide in the body, widening blood vessels and increasing blood flow to the genitals - a mechanism that drugs like Viagra seek to replicate.

Another factor is that beets contain a lot of boron, a chemical compound that is important for the production of the human sex hormone. So next time put the blue pill aside and have a glass of beet juice.

Beets could help reduce the risk of cancer

The betacyanin content in beets has another important function. In a study done at Howard University, Washington DC, betacyanin was found to help slow down the growth of tumors by 12.5% in patients with breast and prostate cancer.

This effect not only aids in the diagnosis and treatment of cancers, but also helps cancer survivors stay cancer-free longer.

Beetroot helps fight constipation

Due to its high content of soluble fiber, beets act as an excellent laxative. Helps regularize your bowel movement by softening your stool. It also cleanses the colon and flushes out harmful toxins from your stomach.

Beetroot helps you improve your cognitive ability

A study done at the University of Exeter in the UK showed that drinking beet juice can increase a person's performance by 16%, due to its nitrate content.

Known to increase the absorption of oxygen by the body, the study also found that due to this factor, it can also help in the proper functioning of the brain and prevent the onset of dementia.

Nitrate converted to nitrite has also been shown to aid in better transmission of neural impulses, making the brain work better. Read how to keep your brain in shape with 10 interesting and simple ways. 

Beetroot is very nutritious, provides nutrients necessary for the proper functioning of the body, and is probably a little consumed vegetable.

Beetroot helps fight aging and free radicals

Beet fiber has been shown to increase the levels of  antioxidant enzymes  in the body, (specifically a so-called glutathione peroxidase), as well as increase the number of  white blood cells , which are responsible for detecting and killing abnormal cells and free radicals. .

Beets are also one of the richest sources of  glutamine , an amino acid, essential for the health and maintenance of the intestinal tract.

Beet juice has gained popularity since Paralympic gold medalist  David Weir  announced that a glass of the juice was his  secret to success.

Other benefits of beets:

  • Hydrates the body, due to its high water content
  • Revitalizes the organism
  • Due to its fiber content, it helps as a natural treatment against constipation
  • Helps in the purification of the organism
  • Contributes to brain health
  • Maintains healthy skin, this, for its rich supply of vitamins
  • It helps the heart stay healthy, allowing cholesterol levels to be lowered, as well as triglycerides.
  • Allows the level of good cholesterol (HDL) to rise
  • Strengthens bones
  • Helps in the healing of wounds
  • Ideal to combat respiratory problems.
  • Prevents premature aging
  • Cleanses the liver
  • Prevents the accumulation of fatty deposits
  • Helps eliminate toxins from the body
  • Lowers blood pressure
  • Prevents the development of heart disease
  • Strengthens the immune system
  • Supports digestive health

The consumption of beets is highly recommended by experts, not only for its nutritional wealth, but also for all the benefits it provides both to improve health and to prevent future diseases and illnesses. 

How to select and store beets or beets

Fresh, good quality beets should have their leaves intact. Its leaves should have a fresh appearance with no signs of decomposition. The beets should be firm, smooth and bright red, not soft, wrinkled or dull purple.

Fresh leafy beets can be stored for three to four days in the refrigerator, but removed leafy beets can be stored in the refrigerator for two to four weeks.

Raw beets do not freeze well as they often soften to thaw. Cooking frozen beets is fine as long as it maintains its flavor and texture.

Tips for preparing beets

Slightly flabby leaves can have their freshness restored if stored in water in the refrigerator. However, if it is too late, you can simply cut them.

Gently wash the beets under cool water, being careful not to break the skin. It is this strong outer layer that helps keep most of the pigments inside the vegetable.

The leaves can be steamed to maintain their nutritional quality. When boiling the beets, leave the beets with their roots and an inch of the stem attached and do not peel them until after cooking as the beet juice can stain your skin.

If your hands get stained during preparation and when cooking beets, rub some lemon juice on top to help remove the color.

Although available year-round, beets are sweeter and more tender during their peak season, June through October.

Beets are enjoying a resurgence in popularity among modern chefs. While heirloom varieties like gold and white beets make beautiful dishes, only red beets have the anti-cancer compound betacyanin.

People with kidney stones should avoid eating a lot of beets.

For some people, eating beets can induce beeturia; a red or pink color in the urine or stool. This is totally harmless!

The roots contain high levels of  oxolate.  Individuals with a history of oxolate kidney stones should avoid consuming too much beet.

How to consume beets

Beets, it is advisable to consume them raw, or if you want cooked, that this cooking is for a short time, care must be taken when handling this vegetable, since dents and prolonged exposure to heat will cause it to lose its properties, wash it It is perfectly important, as well as when cooking them, to leave it with a little root, in addition, it is necessary to grasp it when it is used with gloves, since due to its pigments it can get to stain clothes or utensils.

You can enjoy raw beets for salads, which is ideal, as they would be taking advantage of all its nutritional virtues, it will give a touch of color and flavor to salads or as a garnish, it can also be enjoyed in juices or juices along with other vegetables There are plenty of ideas and recipes to add beets to our diet.

Start eating beets to take advantage of its incredible health benefits

Purple root is not only a good addition to your meals, it protects your heart, bones, body and improves your sex life.

How often do you include beets in your diet? Well, if you do not remember when you last ate this purple root, you need to start consuming it due to its multiple health benefits. From keeping your sugar levels in check to improving sexual performance, this vegetable is a well-known antidote to anemia in many homes in India.

In addition to acting as a natural food coloring, it can be deliciously consumed in the form of a salad or juice.

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