Benefits of beets

What vitamins and minerals do beets contain?

Beet is one of the most accessible and useful vegetables, which has long taken its place in cooking and folk medicine. This root vegetable not only gives dishes a rich color and taste, but is also a real treasure trove of vitamins, minerals and biologically active substances. In this article, we will tell you about the key health benefits of beets and how to include them in your diet.

Useful nutrients

Nutritionists and nutritionists distinguish several versions of the benefits of beets for the human body. It has a positive effect on the health of children and adults, both men and women:

  • Beets are rich in B vitamins (especially folic acid), vitamins C and A, and important minerals such as potassium, magnesium, iron, phosphorus and manganese. It also contains antioxidants and nitrates, which have beneficial effects on the body.
  • Cardiovascular support. Beets have the ability to lower blood pressure due to the presence of natural nitrates, which are converted in the body into nitric oxide. This substance relaxes and dilates blood vessels, improving blood circulation and reducing the risk of hypertension, heart attacks and strokes. 
  • The betaine in beets helps reduce homocysteine levels, an amino acid whose elevated levels are linked to cardiovascular disease.
  • Improved brain function. Nitric oxide, which is produced from beet nitrates, also improves blood flow to the brain, which helps increase concentration, improve memory and reduce the risk of cognitive impairment. Consuming beet juice can be especially beneficial for older adults because it supports cognitive function.
  • Digestive Support. Beets are a source of dietary fiber, which helps normalize bowel function, prevent constipation and improve microflora. Regular consumption of beets helps to eliminate toxins and improve the overall condition of the digestive system.
  • Natural cleansing of the body. Thanks to its detoxifying properties, beets support liver health. Betaine stimulates the liver’s cleansing processes, helping to remove harmful substances from the body. This makes beets a great addition to the diet for those who want to keep their bodies energized and fight the effects of stress or poor diet.
  • Hematopoiesis support. Beets are rich in iron and vitamin B9 (folic acid), making them essential for preventing anemia and maintaining healthy blood. It helps improve the production of red blood cells, increasing hemoglobin levels and preventing fatigue.
  • Antioxidant properties. The bright red color of beets is due to their content of betalains, powerful antioxidants that help fight inflammation, protect cells from damage and reduce the risk of chronic diseases, including cancer.
  • Benefits for stamina and energy. Beet juice is a popular drink among athletes. Thanks to nitrates, it improves muscle oxygenation, increases endurance and helps you recover faster from exertion. If you are an athlete, including beets in your diet can boost your performance.

How to include beets in your diet?

Beets are a versatile product that can be used in a variety of dishes:  

  • In raw form. Salads made from fresh beets with carrots and apple retain maximum nutrients.
  • Boiled or baked. Boiled beets are ideal for soups (for example, borscht), side dishes and appetizers. 
  • In the form of juice. Fresh beet juice is a concentrate of benefits that can be mixed with apple or carrot juice for a mild flavor.
  • In smoothies. Beets are great with berries, citrus fruits and herbs.  

Precautions

While beets have many health benefits, it’s important to keep in mind some warnings from doctors. People with kidney stones should consume it with caution due to its oxalate content. Excessive consumption can lead to a temporary change in the color of urine and stool — this is a normal reaction of the body. There is no need to fear such harm from beets. 

Benefits of beets and facts from around the world

  • Cultivation History. Beets have been known since ancient times. The ancient Greeks considered it sacred and presented it as a gift to Apollo. 
  • Geographical distribution. Wide range — beets grow on all continents except Antarctica. 
  • Medical use. Folk medicine — freshly grated beets applied to wounds, ulcers and tumors, and beet juice gargled throat in inflammations. 
  • Disease prevention. Anti-tumor properties — betacyanin and other phytonutrients in beets have anti-inflammatory and anti-tumor properties, helping to protect the body from cancer. 
  • Historical Beliefs. Medieval beliefs — During the Middle Ages, it was believed that regular consumption of beets reduced the risk of getting sick during epidemics such as the plague. 
  • Culinary diversity. Variety of dishes: beets are used in various cuisines around the world for soups, salads, appetizers and even desserts. Its sweetish taste and rich color make it a popular ingredient in cooking.
  • Cosmetic uses. Natural colorant: beet juice is used as a natural colorant in cosmetics and food industry, giving products a pink or red hue.
  • Agronomic characteristics. Hardiness: beet is a cold tolerant plant and can be grown in different climatic conditions, making it available in different regions.
  • Cultural traditions. Holidays and festivals: some countries have festivals dedicated to beets, with competitions for the best recipe and largest root crops.

Beets are an inexpensive, nutritious and incredibly healthy product that deserves to be on your table. Its regular consumption helps keep your heart, brain, liver, and other body systems healthy. Add this colorful root vegetable to your diet to enjoy not only the flavor but also the health benefits!
To learn about the benefits of other products, go to the Benefits food page.

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