Health Benefits of Beets
Health Benefits of Beets
On our health and wellness journey, we’re seeking to understand more about the power of the food we eat and we’re excited to share what we’re learning along the way. Today we made a beet smoothie bowl and did a deep dive into the health benefits of beets. Beets are one of the most underrated superfoods in the produce aisle and they may intimidate you if you haven’t cooked with them before. With their vibrant color, earthy flavor, and impressive nutrient profile, beets offer a wide range of health benefits. Personally, we’ve both always enjoyed beets whether roasted, blended into smoothies, or raw shredded into salads, there are so many ways to enjoy beets and that makes this versatile root vegetable easy to become a staple in your diet. Here’s why beets are so good for you and how you can start incorporating them into your meals.
The Health Benefits of Beets
1. Rich in Essential Nutrients
Beets are packed with vitamins, minerals, and antioxidants that support overall health. A single cup of raw beets contains:
Folate (Vitamin B9): Essential for cell growth and DNA synthesis, making it particularly important for pregnant women.
Manganese: Supports bone health, metabolism, and antioxidant function.
Potassium: Helps regulate blood pressure and maintain heart health.
Vitamin C: Boosts immunity and promotes healthy skin.
Iron: Supports red blood cell production and prevents anemia.
2. High in Antioxidants
Beets are rich in betalains, a group of pigments that give beets their deep red color. These compounds have powerful antioxidant and anti-inflammatory properties, which help protect your cells from damage and reduce the risk of chronic diseases like heart disease and cancer.
3. Supports Heart Health
Beets are a natural source of dietary nitrates, which your body converts into nitric oxide. Nitric oxide helps relax and dilate blood vessels, improving blood flow and lowering blood pressure. Regular consumption of beets has been linked to reduced risk of heart disease and improved cardiovascular health.
4. Boosts Athletic Performance
The nitrates in beets can also enhance exercise performance by improving oxygen delivery to your muscles. Studies have shown that drinking beet juice before a workout can increase stamina, reduce fatigue, and improve overall athletic performance.
5. Promotes Digestive Health
Beets are an excellent source of dietary fiber, which supports healthy digestion and prevents constipation. Fiber also feeds the beneficial bacteria in your gut, promoting a healthy microbiome and overall gut health.
6. Supports Brain Health
The nitrates in beets may also benefit brain health by improving blood flow to the brain. This can enhance cognitive function, particularly in older adults, and may reduce the risk of dementia and other age-related cognitive decline.
7. Detoxifies the Liver
Beets contain compounds like betaine and pectin that support liver function and help detoxify the body. Betaine, in particular, helps the liver process fats and remove toxins, promoting overall liver health.
Easy Tips for Incorporating Beets into Your Diet
If you’re new to beets or just unsure how to use them, here are some simple and delicious ways to add this superfood to your meals:
1. Roast Them
Roasting beets brings out their natural sweetness and makes them tender and flavorful. Simply peel and dice the beets, toss them with olive oil, salt, and pepper, and roast at 400°F (200°C) for 25–30 minutes. Enjoy them as a side dish or add them to salads and grain bowls.
2. Blend Them into Smoothies
Beets add a vibrant color and a nutrient boost to smoothies without overpowering the flavor. Try blending cooked or raw beets with fruits like berries, bananas, and oranges, along with plant-based milk and a handful of spinach for an extra dose of greens.
3. Make Beet Hummus
Add cooked beets to your favorite hummus recipe for a colorful and nutritious twist. The beets give the hummus a beautiful pink hue and a slightly sweet, earthy flavor. Serve with veggie sticks or whole-grain crackers.
4. Grate Them into Salads
Raw beets can be grated and added to salads for a crunchy, colorful addition. Pair them with greens, nuts, seeds, and a tangy vinaigrette for a refreshing and nutrient-packed meal.
5. Juice Them
Beet juice is a quick and easy way to enjoy the health benefits of beets. Combine beets with carrots, apples, ginger, and lemon for a refreshing and detoxifying drink.
6. Add Them to Soups
Beets add depth and richness to soups and stews. Try adding diced beets to vegetable soups, borscht (a traditional Eastern European beet soup), or even chili for a unique twist.
7. Make Beet Chips
Slice beets thinly, toss them with olive oil and your favorite seasonings, and bake at 350°F (175°C) for 15–20 minutes until crispy. These homemade beet chips are a healthy alternative to store-bought snacks.
8. Use Them in Desserts
Beets can even be used in desserts! Their natural sweetness makes them a great addition to baked goods like brownies, muffins, and cakes. Try adding pureed beets to your favorite chocolate cake recipe for a moist and nutrient-rich treat.
Conclusion
Beets are a nutritional powerhouse that can benefit your heart, brain, digestion, and overall health. Their versatility makes them easy to incorporate into a variety of dishes, from savory meals to sweet treats. Whether you roast them, blend them, or juice them, beets are a delicious and nutritious addition to any diet.
So next time you’re at the grocery store, pick up a bunch of beets and start experimenting with these tips. Your body will thank you!
