What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others.2 grams Folate: 20% of the Daily Value (DV).They’re also a good source of several key nutrients, including folate, manganese, and copper.Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels ( 10 ).Summary Beets contain a high concentration of nitrates, which can help lower your blood pressure levels.Promisingly, beet juice has also been shown to improve cycling performance and increase oxygen use by up to 20% ( 14 , 15 ).It’s important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice.One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) ( 8 ).Summary Beets may have a number of anti-inflammatory effects, although further research in humans is needed.May improve digestive health One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source ( 1 ).Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes ( 23 , 24 , 25 ).Summary Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.Summary Beets contain nitrates, which may increase blood flow to the brain and improve cognitive function.Summary Some studies show that certain compounds found in beets could have cancer-fighting properties.Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss ( 36 ).Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber.The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake ( 39 ).Summary Beets have are high in water, moderate in fiber and protein, and low in calories.Grated beets make a flavorful and colorful addition to coleslaw or other salads.Grated beets make a flavorful and colorful addition to coleslaw or other salads.Juice. .
Beetroot: Health Benefits, Nutrients, Preparation, and More
The leaves and roots of beets are packed with nutrition , including antioxidants that fight cell damage and reduce the risk of heart disease .Beets have many helpful plant compounds that reduce inflammation and protect cells from damage.Nitric oxide from beets increases blood flow to your muscles.Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke. .
6 Proven Health Benefits of Beets and How Much to Eat
The benefits of beets include their ability to lower blood pressure, fight inflammation, support brain health, aid in digestion, and improve athletic performance.This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.These unique root vegetables may offer a wide array of health benefits, from lowering blood pressure to improving athletic performance.Nitric oxide is a vasodilator that relaxes and widens blood vessels, which can lower blood pressure, says Dana Hunnes, PhD, MPH, RD, senior dietitian at the Ronald Reagan UCLA Medical Center and professor at the Fielding School of Public Health.A small 2015 study found that drinking 250 mL of beetroot juice daily over four weeks was enough to lower blood pressure in patients with hypertension.Beets can also lower blood pressure in older, overweight individuals, according to a small 2014 study.The dark red color of beets is caused by betalain, a phytonutrient produced by plants that has antioxidant properties.Chronic inflammation can cause damage to healthy tissue and increase your risk of long-term health problems like heart disease, cancer, diabetes, and Alzheimer's.Hunnes also says beets are relatively low in calories and contain a decent amount of protein for a root vegetable, which makes it a healthy choice for someone trying to lose weight.Fiber can also help prevent digestive conditions such as colon cancer, gastroesophageal reflux disease, and diverticulitis.A 2011 study of older adults found that nitrates increased blood flow to important regions of the brain, such as the frontal lobe, which is associated with attention and working memory.The nitrates found in beets may also improve athletic performance, due to the effect that they have on mitochondria, the part of the cell that produces energy."Since mitochondria are needed to produce energy in your cells, anything that can make them function more efficiently will help with athletic performance," says Hunnes.A small 2016 study found that betalain-rich concentrate of beets can improve performance in competitive runners.Beets pack a mighty punch when it comes to nutrients, and they can help combat inflammation and prevent some chronic diseases. .
Which is Better: Cooked or Raw Beets? (Free Recipe Included!)
I know they are packed with nutrients, may improve cardiovascular health, and may even increase athletic performance by boosting nitric oxide levels, but I’ve never enjoyed eating beets.So when I reached out to CTS Athlete and renowned chef Matthew Accarrino, from SPQR in San Francisco, with a request for a recipe that featured an ingredient that was in season in late summer and fall, I was legitimately sad when he came back with beets.Peel and cut up the beets, cook in foil packet, throw everything in a food processor, hit the button.When it’s done you have a beautiful red pesto with a slightly coarse texture, not as smooth as a hummus, and a rich flavor highlighted by a kick of garlic.Beets are low in calories and high in fiber, which helps make them filling and can contribute to weight management goals.They are a good source of minerals, especially potassium, magnesium, manganese, and (to a lesser extent) iron.When you eat foods rich in inorganic nitrate your body converts it to nitric oxide (NO), which acts as a powerful vasodilator.To potentially experience an ergogenic effect from dietary nitrate you have to consume about 5-7 mmol of dietary nitrate, which is difficult to achieve eating actual beets but is the amount found in about 500ml of beetroot juice made from raw beets.Concentrated beetroot juice shots and powders can further reduce the volume of fluid you have to consume.Put these findings together, and essentially it means that the further you are from optimal performance, the more you may achieve by increasing NO production and availability.High-level athletes may be able to achieve improved performance from consuming beetroot juice consistently over the period of at least a week.Anecdotally from a CTS Coaching Roundtable discussion, results from beet juice supplementation vary widely and are highly individual.What seems clear, however, is that there is no detriment to either health or performance from consuming beets or beetroot juice, so there’s no harm in trying them.Add as a sauce for pasta or risotto, a dip for vegetables or crackers, or even a dressing for a chicken or grain salad.Add a teaspoon of red wine vinegar and transfer beets and juices to the foil packet. .
Who Should Eat Beets?
Since nutrition is important to HelloFresh, having quality suppliers to work with is an important part of achieving our nutrition goals.We work with some of the best suppliers in the country, and right now we are loving, “Love Beets.” Their beets are not only delicious and healthy – they are extremely convenient.One of the most important muscles in our bodies is our hearts.In addition, beets are also high in nitrates – which help increase our physical stamina when we exercise.Beets are full of folic acid – which is an essential nutrient that are bodies are unable to make (meaning we need to eat it to get it).One of the most delicious ways to bring out the sweetness in beets is to roast them.Beets are like scarlet cubes of deliciousness – they add a gorgeous punch of color to any dish.Try these delicious beet-inspired recipes by Hello Fresh! .
15 Ways to Eat Beet Greens (And Why You Should)
Think twice before you toss the leaves growing from your beets.So if I had my choice between a plate of braised beet greens and one of braised kale, I'd pick the beet greens every time.Plus, beet greens and stems get tender faster than kale.Beet greens are standard fare at most farmers' markets right now, and beets are increasingly available with their greens in supermarkets—well, some supermarkets.Imagine my shock and disdain when I discovered a local grocery store was systematically chopping the bushy greens from bunches of beets and no joke, stuffing them in the trash!"So what happens to those greens?".The hacked-off greens leave people wondering if you can eat beet greens at all!Take a tip from Littleton Food Co-Op in New Hampshire, where I bought a bag of beauteous beet greens on vacation, no roots attached.Cut the stem and the thick part of the center rib from each leaf.Chop the stems and leaves separately.Add the stems to the skillet along with 1/3 cup water and salt to taste and braise the chopped stems, covered, until tender for 4 to 6 minutes. .
Can I Eat Beets Without Cooking Them?
But the root vegetable also grows in a variety of colors that can range from yellow to banded red and white.Not only can you eat raw beet flesh — or try it dried, pickled, roasted or juiced — but beet leaves are also edible as a salad green.In order to mitigate this sweetness, beetroot is commonly cooked or pickled.Best Way to Eat Beets.A popular way to eat raw beets is to make them into smoothies with antioxidant-rich fruits, like raspberries and blueberries.Read more: 10 Ultimate Smoothies for Any Time of Day.Eating raw beets has been associated with a wide range of benefits, such as potentially improving the performance of athletes, particularly in environments with low oxygen levels.A 2015 study in the Journal of Sport Nutrition and Exercise Metabolism showed that beetroot juice also improved the performance of national and international-level kayakers. .
Surprising Health Benefits of Beets
The health benefits of beets range from lower blood pressure to improved athletic performance.Plus, learn about beet nutrition and find out the healthiest way to eat beets—juiced, raw or cooked?Featured Recipe: Roasted Beet Salad.One cup delivers 4 grams of fiber, mostly the insoluble type that keeps things moving in your digestive system.Try These: Healthy Beet Recipes.Beets can improve cardiovascular health, decrease inflammation and lower blood pressure.A small 2018 study found that drinking a concentrated beetroot juice was more effective at lowering blood pressure than a non-concentrated beet juice, beetroot pancakes or beetroot crystal supplements.Both eating beets and drinking beet juice will give you anti-inflammatory betalains and other phytonutrients.Healthy ways to add beets to your diet.Gone are the days of only eating beets from a can or salad bar.Here's a quick and easy pickled beet recipe sure to add flavor and variety to dinner.Add these nutrition powerhouses to your diet for a plethora of health benefits, from improved endurance and lower blood pressure, to decreased inflammation and regularity. .
The Health Benefits of Beets – Cleveland Clinic
They get their jewel-like hue from betalains, a type of natural plant pigment that provides a health boost.Those good-for-you pigments do have one small downside, however: “They can turn your urine bright red,” Skoda warns.Fiber can help you control blood sugar levels, maintain a healthy weight, lower cholesterol and stay regular.Fiber can help you control blood sugar levels, maintain a healthy weight, lower cholesterol and stay regular.“That can help with blood pressure and may also improve athletic performance and brain function.”.“That can help with blood pressure and may also improve athletic performance and brain function.” Vitamins and minerals: “Beets — and beet greens — are a good source of folate, a B-vitamin that’s especially important during pregnancy,” Skoda explains.Red and purple beets are especially high in a type of betalain called betacyanins.Yellow or golden beets are packed with a different group of betalain, called betaxanthins.“If you don’t love beets’ earthy flavor, mixing it into a dip balances it a bit,” Skoda says.“You can also slice them thin and dry them in the oven to make crunchy beet chips,” Skoda says.But juice can be a good way to kick up the beets if you’re using them for a brain boost or athletic enhancement, Skoda says.You can even find powdered beet juice supplements in the fitness section of groceries or vitamin stores.Before you start beet-loading, a word of caution: Beets are rich in oxalates, which can contribute to kidney stones.If you have kidney stones, it’s best to enjoy beetroots and beet greens in moderation, Skoda says. .