Give me a beet: Why this root vegetable should be on your plate (2024)
Meet the beet. Fans of "The Office" may know it as the mainstay of Schrute Farms. Others may have casually tossed them into conversation, remarking that someone has turned "beet red" from embarrassment.
While the crimson-colored vegetable has deep roots in American culture and colloquialisms, it rarely seems to make it onto the plate where it belongs.
That's because people just don't understand the beet, said Catherine Champagne, a professor of dietary assessment and nutritional counseling at Louisiana State University's Pennington Biomedical Research Center in Baton Rouge.
"You look at a beet and think, 'What can it do for me?' They actually have more benefits than you would think," she said.
Beets, or beetroot, are low in calories and high in phytonutrients, healthy compounds produced by plants. That shouldn't be a surprise given the vegetable's hallmark deep red shade, Champagne said.
"The first thing that comes to mind when I look at a beet is the color," she said. "The more color a vegetable or fruit has, the more phytonutrients it has. There's a lot to be said for that color."
Appreciation of the beet's medicinal properties dates back to the ancient Romans, who used it to treat constipation, improve circulation, fight fevers and even considered it an aphrodisiac. But modern science has zeroed in on just what gives the beet its healing powers.
Beets are high in nitrates which research suggests improve cardiovascular health in several ways. Some studies show beetroot juice supplementation may lower blood pressure and increase blood flow. It increases oxygen uptake, lengthening the time it takes to become fatigued, which allows people to stay active longer.
Beets also contain antioxidants, compounds in foods that help repair DNA and maintain good cell health, and they have anti-inflammatory properties, reducing the risk for numerous chronic diseases. Because of this, the beet is gaining popularity as a nutritional approach in managing cardiovascular disease and cancer.
Beets are low in fat and high in fiber. Half a cup of boiled beets contains 0.15 grams of fat and 1.7 grams of fiber, according to the U.S. Department of Agriculture. They are rich in vitamins C, A and K, which contribute to good bone health, along with several other B vitamins, which may protect against dementia and memory loss by improving blood flow to the brain.
They also include high levels of folate (vitamin B9), important for healthy cell growth and red blood cell formation. A half-cup serving of boiled beets has 68 micrograms of folate, which provides 17% of the daily value of the vitamin. "That's significant when you're talking about just one food," Champagne said.
But just how do you eat this hard lump of red roots?
Most studies on the health benefits of beets are based on drinking its juice, but beets also can be beneficial when consumed raw, in salads, boiled, baked, turned into chips or eaten dried. Beets can be pickled so they can be enjoyed year-round. Like the roots, the leaves can be eaten and contain high levels of vitamins A, K, C and E.
Champagne said she likes to roast beets in olive oil and spices, blend them into dips with yogurt and garlic or use them to brighten up coleslaw. She also boils them with onions and then chills them. "It's a refreshing taste."
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Beets are high in nitrates which research suggests improve cardiovascular health in several ways. Some studies show beetroot juice supplementation may lower blood pressure and increase blood flow. It increases oxygen uptake, lengthening the time it takes to become fatigued, which allows people to stay active longer.
Beets contain chemicals that might reduce swelling and cholesterol. Also, beet can increase levels of a chemical called nitric oxide in the body. Nitric oxide can affect blood vessels, possibly reducing blood pressure and making it easier to exercise. Beets contain chemicals that might reduce swelling and cholesterol.
And since high blood pressure can be hard on the kidneys, this may be another way that beet juice is good for your kidneys. But it's important to note that beet juice is high in oxalate, a natural compound that can increase the risk for certain types of kidney stones.
One concern with eating beets is that eating a lot of beets may cause gout. Gout is an extremely painful condition caused by an increased uric acid level in your blood. The oxalates found in beets can increase your uric acid level, meaning that too many beets can lead to gout.
Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Ultimately, the fiber from beets adds bulk to stool while also softening it, decreasing the chance of constipation. Or, if you tend to have loose and watery stools, the fiber may aid in solidifying stool as it absorbs water and adds bulk. A bulky, soft stool is ideal for whole body detoxification.
Beets and beet juice are high in nitrates, substances that turn into nitric oxide inside your body. Your body naturally produces nitric oxide, which is crucial for blood vessel health. Nitric oxide relaxes and widens your arteries, allowing more blood to flow through and significantly lowering blood pressure.
Older adults with high blood pressure can particularly benefit from combined exercise and beet juice, due to the powerful effects that nitrates have on blood vessels; not only can they lower their blood pressure, but they can greatly improve their athletic performance at the same time.
Beets make a great addition to a diabetes diet not only because they are low in calories, but also since one cooked cup contains only 13g carbohydrate. Rich in fibre they can also help prevent surges in blood sugar levels.
Who Should Avoid Beetroot? Beets are high in oxalates, which can lead to kidney stones. If you've had kidney stones, avoid beets or eat them only as a rare treat. Oxalates can also contribute to gout, a type of arthritis, so eat beets sparingly if you're at risk.
It's important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it's best to consume them a couple of hours before training or competing to maximize their potential benefits ( 16 ).
Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week. Beets are best from early spring to late fall.
Surprisingly beetroot juice is not only good for your health but also your skin and hair. It is rich in antioxidants and vitamin C which reduce skin damage and it also prevents hair loss. Surprisingly beetroot juice is not only good for your health but also your skin and hair.
Beetroot juice: Beetroot juice is a great way to detox your liver and improve its function. They are high in antioxidants and help to cleanse the blood. They also promote healthy liver function by helping to break down toxins. Try adding some beet juice to your diet for better liver health.
Introduction: My name is Francesca Jacobs Ret, I am a innocent, super, beautiful, charming, lucky, gentle, clever person who loves writing and wants to share my knowledge and understanding with you.
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