Keep the Beet going!
This knob-like, blood red root vegetable may not the first vegetable most reach for but it definitely deserves a space on the plate.
Beets are packed with antioxidants, fiber, potassium and nitrates that may be pivotal in promoting cardiovascular health and providing protection against inflammation.
Benefits of Beets:
Fights Inflammation
Beets are a great source of antioxidants which provide cells protection from damage. One study found that by drinking beet juice reduces inflammation across the body.
Improves Endurance
Beets contain nitrates that turn into nitric acid. This may improve blood flow and strengthening muscle contractions which can lead to improved endurance.
Reduces Blood Pressure
The nitrates found naturally in beets have been shown to help lower blood pressure.
Improves Cognitive Function
The nitrates in beets may help improve blood flow to the brain, which boosts cognitive health and mental sharpness.
Although beets can pack a nutritional punch, it is still recommended to be mindful of enjoying them in moderation. Consuming more than a cup a day may increase the risk of kidney stones and incidence of gout. Also, red beets may lead to beeturia, turning urine red. It is usually completely safe, but also monitor for any other changes and contact your physician for further guidance.
Supplements versus Real Beets
Beet supplements can come in various forms such capsules, powders, or even gummies which often make them a convenient choice.
However, supplements in the United States are not regularly tested or approved by the FDA so quality, ingredients and nutrients can vary. One study found that beet juice contained 230 mg – 1.000 mg of nitrates compared to only 5 mg – 10 mg found in powdered form. While reaching for a supplement may be the quickest option, eating the whole fruit or drinking the juice may provide the best boost for your nutrition.
Fun Beet Recipes
Although beet juice is typically the go-to for consuming beets, there are great ways to enjoy them!
Check out some of these recipes:
- Roasted Beets – Roasted Beets Recipe – Love and Lemons
- Simple Greek Beets – Simple Greek Beets – Heart Healthy Greek
- Beet Salad with Carrot, Quinoa, and Spinach – Colorful Beet Salad Recipe – Cookie and Kate
- Pickled Beets – Easy Pickled Beets Recipe
- Beet Juice – Beet Juice Recipe | The Mediterranean Dish
- Anti-Inflammatory Beet Smoothie – Beet Smoothie
Reference –
National Agriculture in the Classroom
– Dana Gardner, Registered Dietitian, MS, LD/N
Want more?
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