Food for Thought – The Beet Goes On

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 drinking beet juice reduces inflammation across the body.

Improves Endurance

Beets contain nitrates that turn into nitric acid. This can 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 incidences 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?

Check out our previous edition of Food for Thought!

While the summer can offer a break from the usual sleep schedule, screen time restrictions, and studies, it can also throw off breakfast schedules. Now that school is back, it is time to make sure that breakfast is also back on the agenda. However, mornings can get hectic and breakfast can drop off the list of priorities. Studies have shown that breakfast can help kids stay focused throughout the day, balance blood glucose for sustained energy, and maintain mood. Therefore, it is important that we take steps to ensure that breakfast is a success not only for the kids but parents as well.

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