Beets, also known as beets, are one of the most striking vegetables due to their color. In recent years, its consumption of drinks has increased, alone and in combination with various fruits. Keep in mind that, until very recently, its use was limited to the salad section. Today we compile the benefits of beets so that you are encouraged to include them in your diet.
Given its high sucrose content, one of the vegetable varieties is used as a source for sugar production. However, beyond being a source of natural sugar, it is a very nutritious food since it provides potassium, vitamin C, and folates. In addition, beets are abundant in water and fiber. Let’s see what science says about it.
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Nutritional properties of beets
At first glance, beets do not appear to be a beautiful vegetable. Its smell is somewhat earthy, and its color, although showy, is not particularly appetizing on the palate. It can be a bit intimidating for those not used to trying it, but knowing its properties is enough to change your mind.
We leave you with its main attributes per 100 grams according to the United States Department of Agriculture (USDA) :
- Water: 87.6 grams.
- Energy: 43 kilocalories.
- Protein: 1.61 grams.
- Total fat: 0.17 grams.
- Carbohydrates: 9.56 grams.
- Fiber: 2.8 grams.
- Total sugars: 6.76 grams.
- Calcium: 16 milligrams.
- Iron: 0.8 milligrams.
- Magnesium: 23 milligrams.
- Phosphorus: 40 milligrams.
- Potassium: 325 milligrams.
- Sodium: 78 milligrams.
- Zinc: 0.35 milligrams.
- Copper: 0.075 milligrams.
- Manganese: 0.329 milligrams.
- Vitamin C: 4.9 milligrams.
- Vitamin B1: 0.031 milligrams.
- Vitamin B2: 0.04 milligrams.
- Vitamin B3: 0.334 milligrams.
- Vitamin B6: 0.067 milligrams.
- Vitamin E: 0.04 milligrams.
As you can see, it is a vegetable that provides very few calories, which is why it is so popular among people who want to control their weight or lose weight. But this is not all. As a paper published in Food Science & Nutrition in 2021 points out, it also contains many biologically active phytonutrients.
The most important is betalain (betacyanin and betaxanthin), responsible for its characteristic color. It also gathers phenolic compounds, as well as dietary nitrate. For about a decade, the latter has attracted the attention of scientists due to their therapeutic potential in managing cardiovascular conditions.Nine health benefits of beets
The beet plant can be fully used: leaves, stems, and bulbs. In principle, its bulb is used more frequently because it concentrates the most significant contribution of carbohydrates. Even so, you should know that each of the parts of the vegetable is edible. We leave you with some benefits of beets for your health.
1. They can report digestive improvements
Beets are high in fiber, both soluble and insoluble. As a study published in Critical Reviews in Food Science and Nutrition warns, its compounds can positively modulate the composition and activity of the intestinal microbiota. In addition, they can stimulate the growth and metabolism of probiotics. It is for this reason that they can promote gastrointestinal health in general. A study reported in AIP Conference Proceedings found that fermented beets may be helpful against digestive infections against Escherichia coli. Studies in humans, such as the one published in Food Chemistry, have found that its benefits on the intestinal level begin to take hold in a few days.2. They can help against high blood pressure
Since beets contain naturally occurring nitrates, when eaten, these nitrates are converted to nitric oxide. Remember that this molecule contributes to the relaxation and dilation of blood vessels, thus improving circulation and regulating blood pressure throughout the day.
The authors of a study published in the International Journal of Hypertension state that inorganic nitrite from vegetables may be a promising adjunct in treating high blood pressure. In addition, its presence would also provide benefits at the cardiovascular level.
Although the reduction is modest, recent studies have indicated that beetroot juice and vegetable-rich products can affect high blood pressure. It has been suggested that the effect is more significant in people with uncontrolled hypertension. However, it is essential to note that its intake does not replace the formal therapy indicated by the doctor for this condition.
3. They are outlined as support in physical performance
A study published in The Journals of Gerontology: Series A found that older adults who exercise and consume beetroot juice may show greater consistency in motor performance.
Although more studies are required in this regard, a recent systematic review reported in Nutrients has found some evidence that it can mitigate the erotic effects of hypoxia on cardiorespiratory endurance. This is, and although the results are not conclusive, it could positively affect the cardiorespiratory resistance of those who practice sports.
Along these lines, a scientific article published in PLOS ONE in 2018 indicated that, at least in elite distance runners, beetroot juice supplementation could improve time and exhaustion when practicing high-intensity physical activity.
Finally, it has been suggested that the vegetable may mediate functional factors and muscle soreness that develop after muscle damage from exercise. Again, these mechanisms are poorly understood; and the conclusions are unclear.
4. They are allies against inflammation
Beetroot is an essential source of betalain, a nutrient capable of protecting cells, proteins, and enzymes from environmental stress. As the authors of an article published in Nutrients point out, the vegetable is a promising treatment for various clinical pathologies related to oxidative stress and inflammation.In some countries, such as Thailand, it treats inflammatory episodes such as gingivitis, headaches, and even Bell’s palsy. Researchers at Jeju National University, South Korea, have proposed that anti-inflammatory properties are also present in red beetroot.
5. They can report cognitive improvements
Although the findings in this regard are recent, a not inconsiderable number of investigations warn us about another of the benefits of beets: the enhancement of cognitive function. A paper published in the International Journal of Environmental Research and Public Health in 2021 found that ingesting beetroot juice high in nitrates can boost cognitive function in athletes.
In principle, this is believed to be the star compound when granting this benefit. Years earlier, in 2013, a study published in Cardiology Research and Practice had already warned that these have the property of improving systemic and cerebral vascular hemodynamics. More studies are required to validate the mechanisms and the relationship.
6. Its compounds affect liver function
Animal experiments have reported a positive relationship between beet juice intake and liver function. For example, a paper published in Biology in 2021 warned that beetroot extract could prevent hepatic steatosis and liver damage in rats, with the most potent effects under a 500-milligram dose.
It has also been suggested that the root can cope with liver damage induced by lipopolysaccharides and alcohol. Various authors have pointed out that betaine is the primary agent mediating this benefit, which also affects different processes, thus generating a neuroprotective role, preserving myocardial function, and preventing pancreatic steatosis.
7. They are an ally in controlling body weight
We have already mentioned at the beginning that beets are a food that provides very few calories, and we also talked about its alleged role in improving sports performance. A study in Physiological Reports found that beetroot juice supplementation can improve exercise tolerance and efficiency in obese adults.Recent research has focused on extracting metabolites related to anti-obesity properties in beet greens. Generally, a vegetable with healthy compounds is welcome in a balanced diet. Their low caloric intake makes them an alternative for body weight control.
8. They exert effects in favor of glycemic control
Experts have found that beetroot extract influences glycemic value and serum lipids in diabetic animals. Experiments on these have reported improved glucose metabolism thanks to the increase in nitric oxide metabolites.
Given the recent interest in vegetables, there are still not enough studies to solidly transfer these benefits of beets to humans. Despite this, it is a promising field. For example, a study published in the Journal of Diabetes & Metabolic Disorders found that its intake in people with type 2 diabetes can improve cognitive function, glucose metabolism, and other metabolic markers.
9. They May Gather Anti-Cancer Properties
First, it cannot be said that beets are an anti-cancer food. This is very important to emphasize to avoid misunderstandings.
That being said, a recent review of studies published in the Journal of Cancer Prevention in 2021 reported that beetroot supplementation appears to have a positive effect on processes associated with cancer, as well as unwanted effects generated by chemotherapy.
How to add beets to the diet?
In principle, the vegetable transmits a somewhat “bland” aura when included in the diet. At least, this is the case when all the ways to take advantage of them are unknown since this allows an infinity of preparations. You can cook beets boiled, roasted, steamed, pickled, baked, grilled, air-fried, microwaved, and raw (in specific recipes).
Of course, you can also make juices with them, taking advantage of the vegetable alone or accompanying it with other ingredients (such as carrot, orange, lemon, or celery). In addition, they are a perfect complement to salads and an ideal garnish for pickled eggs or lentils.
There are some classic recipes in which vegetables are the main ingredient, among which we highlight the following:
- Borscht: soup with a slightly sour taste typical of Eastern Europe and North Asia. The Ukrainian variant is the most popular with its characteristic red color.
- Pickled Beets: These are preferably made in a Dutch oven. They preserve very well in sugar, pickling salt, and vinegar.
- Beet bread with honey is prepared in some regions of Germany, although in principle, the vegetable was used to yield wheat due to scarcity.
- Harvard Beets – Despite their fancy name, they are beets with sugar, vinegar, butter, and seasonings. They are a New England classic.
In addition to the root, beet greens can be used the same way as Swiss chard. You can use them in tortillas or cakes. In the same way, you can get other varieties other than red beets. For example, golden beets and white beets.
Another way to use it is in desserts, as shown in this chocolate brownies with beets recipe. The idea is to incorporate it gradually and always opt for a moderate intake as part of a diet rich in other vegetables, legumes, and fruits.
Tips when cooking beets
If this is the first time you cook beets, you should take on several recommendations to make the job easier. We leave you with the most important:
- When cooking them, you should consider their size. Indeed, and at least when used in an uncut preparation (baked, boiled, and others), the largest ones require a longer cooking time.
- Always cook beets with their skin on. Doing this guarantees the partial retention of its color and its earthy texture. Also, removing the skin is much easier when it has been cooked.
- If, despite the above, you notice that the vegetable loses a lot of color with the cooking method you have chosen, adding a little vinegar or lemon juice, according to popular tradition, helps to preserve it.
- Keep in mind that beets cause stains. Unfortunately, these are not so easy to remove. Please do not overlook this when drying your hands on white cloths or aprons and cutting them on kitchen boards of this color.
Considerations on the Consumption of Beets
Even though the health benefits of beets have scientific support, it is essential to consider some considerations concerning their intake. In the first place, and although it is indeed rare, cases of vegetable allergy have been reported. It is known that it can cause asthma and rhinoconjunctivitis by inhaling its vapor when cooking it, so you should assess your body’s reaction to this interaction.
Faced with excessive consumption, beets can raise oxalate levels in the body. These have been related to the increased probability of manifesting different complications, among which calcium oxalate kidney stones and nephropathy stand out. We will reiterate that this adverse effect is only due to high consumption and depends on many factors (daily water intake, other compounds in the diet, and so on).
About the benefits of beets for health
As mentioned, these vegetables can be eaten raw (in salads) and cooked (in various dishes and drinks). Knowing how to cook them matters so as not to waste their properties. For this reason, they must be cooked with the skin on. Just before eating, it can be removed. On the other hand, you have to know that they can be preserved in vinegar for several months.
Even low beet consumption leads to what is known as beeturia. That is the red or pink coloration of urine or feces. It is a mild adverse effect that does not compromise health. The pigmentation is transitory and disappears after the vegetable compounds have finished digesting.