With their earthy flavor and lovely color, beets are a welcome addition to any winter dish. They are inexpensive, versatile and hearty, and you can even eat beet greens to reduce food waste. Beets are loaded with antioxidants, fiber and plenty of vitamins and minerals, and research has linked them to lowering inflammation, reducing blood pressure, increasing athletic performance, and possibly even treating cancer.
Let’s take a deeper dive into all things beetroot, including nutrition facts, health benefits and easy recipes to try.
Beets nutrition facts
One cup of beets has:
- 59 calories
- 2 grams protein
- 13 grams carbohydrates
- 4 grams fiber (14% daily value)
The health benefits of beets
Not only are beets packed with fiber, but they also contain calcium, vitamin C, iron, potassium and magnesium. On top of that, they contain two special inflammation-fighting compounds: nitrates and betalians. These phytonutrients (beneficial plant compounds) have been shown to fight harmful oxidative stress in the body and possibly play a role in the treatment of cardiovascular disease and cancer.
A 2021 review in the journal Food Science & Nutrition discusses the role of dietary nitrates in blood pressure control. After ingestion, nitrates are converted to nitric oxide in the body, which is a potent vasodilator that opens the blood vessels and promotes blood flow throughout the body. This increase in blood flow results in less pressure in the arteries.Â
Beetroot juice — a concentrated form of nitrates — has been studied for its role in lowering blood pressure. A review of seven studies states that nitrate from beetroot juice reduces systolic blood pressure in people with hypertension. In other words, beetroot juice is an effective and affordable way to improve blood pressure levels. In addition, the betalains and nitrates in beets can also reduce triglycerides, another risk factor for heart disease.
Interestingly, the antioxidant effects of beets may also help treat cancerous tumors….
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