28 Health Benefits Of Beets

Beets, also commonly called beetroot, is the taproot of the beet plant. Beets are often added as ingredients in pickles, salads, and soups.

Besides their use as food, beets are also used to make refined sugar due to their relatively high sucrose content. In as much as beets have the highest sugar content for vegetables and are relatively rich in carbohydrates, they are low in calories as one cup of raw beetroots contains only 58 calories.

Beet is also a rich source of dietary fiber and it is low in fats and cholesterol. It is also a rich source of numerous vitamins and minerals such as; potassium, phosphorus, magnesium,  calcium, vitamin C, iron, folate, and B vitamins. Beets are also rich in phytochemical compounds such as; carotenoids, glycine, lutein/zeaxanthin, anthocyanins, and betaine.

Beet Nutritional Facts

Nutrition Facts
Amount Per Serving
Calories 43
% Daily Value
Total Fat 0.2g
0%
Saturated Fat 0g
0%
Trans Fat 0.0g
Cholesterol 0mg
0%
Sodium 78mg
3%
Total Carbohydrates 10g
3%
Dietary Fiber 2.8g
11%
Sugars 7g
Protein 1.6g
Vitamin A 0%
Vitamin C 8%
Calcium 1%
Iron 4%

Below are various health benefits of beets;

1. Low Calories And Fat


Beetroots and leaves have very low-calorie content and low fat. If you regularly feed on beet, you can easily regulate cholesterol in your body. Beets also have fiber which would also lower your cholesterol and control the level of blood sugar in your body. This would help you to maintain a healthy weight.

2. Rich In Vitamin C And Good For Immune System


If you have a weak immune system, including beets in your diet would boost your immune system. Beets are rich in vitamin C which strengthens white blood cells; the main defense cells of the body. Beets would, therefore, protect your body from infections due to the abundance of vitamin C it would provide to the white blood cells. Moreover, with strong white blood cells, your immune system would be strengthened.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/)

3. Beets And Digestion


Have you ever realized that there are some foods that are not digested quickly? Substances such as roughage are not digested fast like other foods. Beets have fibers which are very helpful in the digestion of roughage. This would facilitate healthy movements within the digestive system, thus, preventing constipation.

4. Rich In Potassium


Potassium is very beneficial to your body. For a long time, bananas have been known as a major source of potassium. However, beets can also supplement the supply of potassium to your body. Healthwise, potassium is known for its use in preventing heart and kidney disorders. Moreover, potassium is handy in averting stress and increased blood pressure apart from enabling the nervous system to function effectively. Thus, including beets in your diet, you would be saving yourself from the above complications courtesy of the rich potassium in beets.

5. Treatment Of High Blood Pressure


High blood pressure is a medical complication that can be debilitating. However, proper dietary habits can help avert this ailment. Including beets in your diet can help prevent high blood pressure. Beets are very rich in nitrate. These nitrates turn into nitric oxide when in the body. The nitric oxide prevents blood from clotting since it contains anti-platelet elements.

Therefore, a diet made up of beets will help in reducing high blood pressure. Studies have shown that beet juice can be helpful in lowering blood pressure within a period of six hours after drinking it.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545899/)

6. Liver Health


The liver is one of the most important organs of your body. It, therefore, deserves proper care. The liver is responsible for the removal of toxins from the blood and processing of minerals and vitamins from the bloodstream. Furthermore, the liver produces bile and stores energy in the form of glycogen. This functions may after some time have effects on the liver. However, eating beets would help remove cholesterol, hardened bile and any other wastes in the liver. The beets are therefore used as detoxifiers of this vital organ.
(https://www.ncbi.nlm.nih.gov/pubmed/22465004)

7. Cancer


Beets are one constituent in your diet that can help ward off cancer. Researchers opine that beets can help in fighting leukemia and cancerous tumors. This plant has, for a long time, been used as adjunct therapy of these deadly diseases. Beetroots, for example, are very rich in iron and they also strengthen cells by increasing the level of oxygen and nutrients. Furthermore, the juice from the beetroot detoxifies your body as well as enabling healthy regeneration of cells.

8. Alzheimer’s and Dementia


Alzheimer’s is a disease associated with the gradual loss of memory among old people while dementia is a disease that leads to reduced ability of the brain to think and remember things well. Beets are not just food that is meant for other parts of the body but it also helps the brain. If you make it a habit of eating beets, it may slow the effects of dementia. Beetroots are rich in nitrates which facilitate the flow of oxygen to reach many parts of the body that otherwise receive less blood.

The frontal lobes which degenerate, as dementia begins, would receive more blood freely.

The beetroot is also rich in folic acid which can also protect the hippocampus, an area in the brain that is responsible for memory and the process of learning.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707643/)

9. Depression


Just like chocolates, beets can positively impact your mood in a similar way. If you are suffering from depression, it could be an indicator that you have folate deficiency. Raw beets contain 30% of your body’s daily folate needs. Therefore, beets are an effective remedy for depression caused by lack of folates. Moreover, beets also contain tryptophan which is a chemical that alters the mood. Tryptophan is a precursor to the neurotransmitter called serotonin which contributes to wellbeing and happiness.
(https://www.ncbi.nlm.nih.gov/pubmed/26941529)

10. Bones


Your body cannot function well without strong and healthy bones. Magnesium, folate, manganese, vitamin C and copper are some of the minerals that make strong bones. All these elements can be obtained through regularly eating of beets. This plant is also rich in silica. Silica is a mineral that enables the body to absorb calcium and use it.

11. Fatigue And Anemia


Have you ever asked yourself why beet lovers have long endurance? Well, the answer is in the beet they so cherish. Peak performance and endurance need proper muscle and hemoglobin formation and steady distribution of oxygen. Iron is one of the minerals found in beets. Iron deficiency could lead to anemia. Therefore, a diet with beets would help in preventing anemia.

12. Beets And The Heart


Regular consumption of beets can inhibit the risk of cardiovascular disease from developing. Beets have potassium which facilitates the contraction of muscles and proper muscle contraction is essential to a healthy heart.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892939/)

13. Exercise And Stamina

You need enough stamina in your body for you to do your daily duties. If you visit the gym often, you need a lot of stamina and power in your body. Supply of oxygen to the muscles is one vital process needed to ensure that you have this stamina. If you eat beetroots, they widen your blood vessels which in turn increases blood flow. Efficient blood flow in your body enables your body parts to receive enough oxygen without strain. The beets also contain carbohydrates which is an energy-giving substance and, as such, increases stamina.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/)

14. Beets As An Anti-Aging Remedy


As you progress towards old age, one thing would be vividly clear to you, and these are wrinkles on your body. However, beets may be the solution for you to look younger again. Beets have a lot of fiber, iron, potassium, antioxidants, carotenoids and vitamin C which are necessary constituents in your effort to look younger. Furthermore, the high content of folates and other anti-inflammatory properties, in beets, would reduce the visibility of your wrinkles.

15. For Hangover


A hangover can be very frustrating. It can lead to a headache, fatigue, vomiting, and nausea. Beetroot juice has rich, natural anti-inflammatory properties. These properties help clean the liver from the toxins in alcohol, thus, reducing symptoms of hangovers.

16. Good For Prenatal Safety


Prenatal women need very good care. They need an appropriate diet which would boost their health and have a positive impact on the growth of the infant. An infant needs calcium for the proper development of bones and vitamin B which is essential not just in the development of bones but also the spine. Furthermore, a pregnant woman needs food rich in folic acids to prevent birth-related defects. A diet of three raw beets can give a pregnant woman up to 70% of the folic acid she needs in a day. Most importantly, beetroot would boost the immunity of a pregnant woman.

17. Sex


Have you heard of people experiencing sexual problems? This may include erectile problems. Beets have natural aphrodisiac properties which cause sexual excitement. Therefore, regular feeding on beets may improve your sexual responses.

18. Folate And Beets


Beet is rich in folates which promotes the growth of tissues and cells in your body. The folate obtained through the eating of beets can also help ensure healthy sperms and the repair of your DNA.

19. Rich In Vitamin B6


Beets are rich in vitamin B6. Vitamin B6 is an important mineral that helps treat arthritis symptoms, nerve injuries and other complications such as premenstrual syndrome. Vitamin B6 further enables healthy metabolism and greatly boosts your immune system.

20. Contains Copper


For your body to grow effectively, it needs a number of minerals. These minerals facilitate healthy growth. One of the minerals needed in the growth process is copper which is found in beet. Copper is also needed in eye and hair pigments production. Copper also helps to ease the symptoms of diseases like arthritis.

21. Detoxification


Beets are highly valued in aiding the process of detoxification in the body. They are rich in betalain pigment which actively supports the body in the process of detoxification. The betalain pigments help in breaking down of toxins into molecules that are then excreted from the body.

22. Fights Inflammation


The body organs can easily be destroyed by inflammation. However, a diet of beets provides the body with betalains. Betalains contains inflammatory markers such as C-reactive protein and interleukin-6. These constituents, in beet, help in enhancing the performance of the body organs, reduce inflammation and ward off chronic diseases.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/#__sec4title)

23. Capillary Fragility

Fragile and weak capillaries can be a risk to your health. However, a diet of beets would provide vitamin C and flavonoids which would support the structure of your capillaries and make them more resilient.

24. Beets And Macular Degeneration


Macular degeneration is a medical problem associated with increasing free radicals that hasten the process of premature aging of one’s visual field leading to blurred or no vision. Beets contain beta-carotene, a type of Vitamin A, that is potent and with antioxidant capability. This mineral, found in beets, protects the eyes from harmful free radicals and their effects.

25. Solution To Dandruff


Dandruff can sometimes mess up your hair if you do not get the appropriate remedy. Beetroot juice can be used alongside other plants in the treatment of dandruff.

26. Blood Sugar


Increase in blood sugar levels can be a risk to your life if not regulated. It is advisable that you adopt a diet that can enable you to lower your sugar level. A diet with beets will enable you to systematically lower your blood sugar level. This is because of the soluble fibers found in the beets.

27. Treatment Of Asthma


Asthma is a respiratory-related disease that involves difficulty in breathing and coughs that are frequent. This disease is as a result of inflamed respiratory tract. Beet is an effective remedy to symptoms of this problem. Beet has nitrate which facilitates steady blood flow and hence the proper distribution of oxygen.

28. Effects On Eyes


Cataracts are one of the common eye problems you might have heard of apart from blindness that sometimes come with age. However, with a proper diet rich in vitamins, you can prevent eye cataracts. Furthermore, zeaxanthin and lutein are known for their positive impact on the retina. These three components; vitamins, zeaxanthin, and lutein can all be acquired through eating beets.

 

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