Beets might bring to mind Schrute Farms for fans of “The Office,” or perhaps the phrase “beet red” when someone is deeply embarrassed. While this vibrant crimson vegetable is woven into American culture and expressions, it often misses its chance to shine on our plates. Many people simply don’t realize just how beneficial beets can be for their health.
“People look at a beet and wonder what it can really do for them,” explains Catherine Champagne, a professor specializing in dietary assessment and nutritional counseling at Louisiana State University’s Pennington Biomedical Research Center. “But beets actually pack a much bigger nutritional punch than most people expect.”
Nutritional Powerhouse: What Makes Beets So Good For You?
Beets, also known as beetroot, are low in calories yet bursting with phytonutrients, those powerful, health-boosting compounds naturally produced by plants. The intense, deep red color of beets is a strong indicator of this richness, according to Champagne.
“The first thing that strikes you about a beet is its color,” she notes. “And that vibrant color is a great clue. Generally, the more color a fruit or vegetable has, the higher it is in phytonutrients. That deep color really tells a story about its nutritional value.”
Historically, the medicinal properties of beets have been recognized for centuries. Ancient Romans utilized beets for a variety of ailments, from constipation and poor circulation to fevers, even considering them to have aphrodisiac qualities. Modern science is now catching up, pinpointing the specific compounds that contribute to beet’s impressive health benefits.
Beet Benefits for Heart Health: Nitrates and Cardiovascular Support
One of the most significant reasons to include beets in your diet is their high nitrate content. Research has consistently shown that nitrates play a crucial role in improving cardiovascular health in several ways. Studies have demonstrated that beetroot juice supplementation can effectively lower blood pressure and enhance blood flow. This improved blood flow also leads to increased oxygen uptake, delaying fatigue and enabling individuals to maintain active lifestyles for longer durations.
These benefits are particularly important for heart health, as nitrates help to relax and widen blood vessels, making it easier for blood to flow throughout the body. This can reduce the strain on your heart and contribute to overall cardiovascular well-being.
Antioxidant and Anti-Inflammatory Superfood
Beyond nitrates, beets are also rich in antioxidants. These vital compounds work to repair DNA damage and maintain healthy cells, acting as a defense against cellular stress. Furthermore, beets possess anti-inflammatory properties, which are essential in reducing the risk of numerous chronic diseases linked to inflammation.
This combination of antioxidant and anti-inflammatory power is why beets are gaining recognition as a valuable nutritional tool in managing serious conditions like cardiovascular disease and even cancer. By combating oxidative stress and inflammation, beets contribute to a healthier cellular environment.
Vitamins and Minerals: An Extra Boost
Beets are not just about nitrates and phytonutrients; they are also a good source of essential vitamins and minerals. They are low in fat and high in fiber, contributing to digestive health and satiety. Just half a cup of boiled beets provides a good source of fiber, along with vitamins C, A, and K, which are important for bone health. They also contain several B vitamins, which play a role in cognitive function and may help protect against dementia and memory loss by promoting healthy blood flow to the brain.
Notably, beets are particularly rich in folate (vitamin B9), a crucial nutrient for healthy cell growth and the formation of red blood cells. A half-cup serving of boiled beets delivers a significant amount of folate, contributing substantially to your daily requirement. “That’s a significant contribution from a single food,” Champagne emphasizes.
Versatile and Delicious: How to Enjoy Beets
While many studies on beet’s health benefits focus on beetroot juice, you don’t have to juice them to reap the rewards. Beets are incredibly versatile and can be enjoyed in numerous delicious ways. They are beneficial whether consumed raw in salads, boiled, baked, made into beet chips, or even dried for a snack. Pickling beets is another excellent way to preserve them and enjoy their flavor year-round. Don’t forget the beet greens! The leaves are also edible and packed with vitamins A, K, C, and E.
Champagne suggests roasting beets with olive oil and spices to bring out their natural sweetness. She also recommends blending them into creamy dips with yogurt and garlic for a healthy appetizer, or adding them to coleslaw for a vibrant twist. Boiling and chilling beets with onions creates a refreshing and flavorful cold salad, perfect for a light meal or side dish.
Incorporating beets into your diet in any form is a step towards better health. From supporting your heart to fighting inflammation and providing essential nutrients, beets offer a wide array of benefits that make them a truly valuable addition to a healthy eating plan.
