The health benefits of eating beets are many.
Eating beets provides a wide variety of health benefits. This colorful root vegetable contains nutrients that boost energy, lower blood pressure, and improve digestion.
An Overview of Beets
Beets are plants with edible root vegetables and leafy greens. The commonly consumed part is the taproot and leaves. Beetroots have a rich, earthy taste and come in red, golden, white, and striped colors.
Beet greens have a bitter taste and can be prepared similarly to spinach. When buying fresh beets, look for firm, smooth bulbs and crisp green leaves.
Nutritional Value
Beets are low in calories but packed with essential vitamins and minerals:
- Folate: Helps produce and maintain new cells. Important during pregnancy.
- Manganese: Good for bone health and metabolism.
- Potassium: Lowers blood pressure by balancing fluids.
- Iron: Needed for proper blood health and preventing anemia.
Other nutrients include vitamin C, magnesium, phosphorus, B6, fiber, and more. The pigment betalains give beets their rich color and provide antioxidant and anti-inflammatory effects.
Top 7 Evidence-Based Health Benefits
1. Lower Blood Pressure
Consuming beets can significantly reduce blood pressure in just a few hours. One study gave people beet juice, which lowered systolic blood pressure by 4-5 points.
Beets contain nitrates that convert to nitric oxide, which relaxes and widens blood vessels. This effect helps increase blood flow and oxygen circulation.
2. Improve Athletic Performance
Drinking beetroot juice before working out can boost stamina and performance. Nitrates in beets enhance the flow of oxygen to muscles during exercise.
In one study, runners who drank beet juice for a week shaved several minutes off their 5K run times. The nitrates allow muscles to work more efficiently during physical activity.
3. Support Digestive Health
Beets are high in fiber, which promotes regularity and healthy digestion. The fiber adds bulk to stools and reduces constipation.
Fiber also feeds the good gut bacteria in the intestines, which benefits digestive health. The betalains have anti-inflammatory effects to reduce gut inflammation.
4. Detoxify the Body
The betalains in beets bind to heavy metals in the body and help flush them out. Beets support the liver’s detoxification process to clear out waste and toxins.
The fiber and antioxidants further aid detoxification by promoting bowel movements and reducing oxidative stress from toxins.
5. Boost Energy Levels
Beets have a high carbohydrate and sugar content in the form of natural, slow-release sugars.
Consuming beets provides the body with sustained energy and prevents crashes later on. Athletes use beets as a natural performance enhancer.
6. Anti-Cancer Effects
Studies show beets have cancer-fighting properties. The pigment betanin inhibits tumor growth and induces apoptosis in cancer cells.
Beets also contain antioxidants that protect cells against damage from free radicals, which can lead to disease.
7. Improve Cognition
Nitrates in beets help dilate blood vessels and increase blood flow to the brain. This is associated with better brain function.
One study in older adults found that drinking beet juice for two weeks improved cognition, blood flow, and oxygen uptake in the brain.
Tips for Cooking and Eating Beets
Here are some tips to incorporate more beets into your diet:
- Roast beetroot wedges tossed in olive oil, salt, and pepper.
- Grate raw beets into salads for color and texture.
- Blend beets into smoothies with berries and greens.
- Sauté beet greens with garlic, just like spinach.
- Make beet kvass or juice using raw beets, ginger, and whey.
Prep pickled beets seasoned with apple cider vinegar.
Potential Side Effects
Beets are safe for most people but may cause:
- Beeturia – Pink/red urine after eating beets. Harmless effect.
- Kidney stones – Oxalates in beets can contribute to kidney stones.
- Lowered blood sugar – Beneficial effect but can affect diabetics.
- Allergies – Some may be allergic or intolerant to beets.
Talk to your doctor before adding more beets if you have concerns.
Conclusion - The Health Benefits of Eating Beets
Incorporating beets into your diet provides a nutrient-packed way to boost heart health, energy, cognition, exercise performance, and more. Their high number of bio-compounds offers antioxidant, anti-inflammatory, and detoxification support.
Try including beetroots, greens, juice, or kvass in meals and snacks for better well-being. With regular consumption, you’ll notice the positive impacts on your body and mind.
Let the versatility and benefits of beets liven up your dishes while improving your health!
For more articles on senior health, visit our blog.