The Surprising Health Benefits of Beets: Unbeetable

Beets may be one of the most underrated superfoods. With their vibrant color, earthy flavor, and powerful nutritional profile, these root vegetables benefit nearly every part of the body. Whether you’re looking to improve heart health, boost athletic performance, or simply add some color to your plate, beets might be the perfect choice. Let’s dive into the benefits of beets and why you should consider adding them to your diet.

LivingYourSeniorLife is supported by its audience. When you purchase through links on our site, we may earn a small affiliate commission at no cost to you. Learn more.

Nutritional Profile of Beets

Beets are brimming with vitamins, minerals, and antioxidants. Here’s what makes them such a nutrient powerhouse:

• Vitamins and Minerals: Beets are a good source of essential nutrients like B vitamins, Vitamin C, potassium, manganese, iron, and folate—all critical for maintaining energy, immune health, and proper cell function.
• Fiber Content: High in fiber, beets support digestive health by feeding beneficial gut bacteria and promoting regular bowel movements.
• Antioxidants: The deep red and purple hues of beets come from betalains, a group of antioxidants that help fight inflammation and protect cells from oxidative stress.
• Low-Calorie, Nutrient-Dense: With only around 44 calories per 100 grams, beets offer a low-calorie option for those wanting to boost nutrient intake without extra calories.

Video: Incredible Advantages of Beets for Seniors!

Health Benefits of Beets

Beets offer a wide range of health benefits. They can help with many aspects of your well-being, from heart health to brain function. Below are some of these benefits:

Anti-Inflammatory

Beets are packed with powerful anti-inflammatory properties, making them an excellent addition to a health-conscious diet. They contain compounds that help reduce swelling throughout the body, potentially easing pain and discomfort linked to various health concerns.

A standout among these compounds is betalains, the pigments responsible for beets’ rich color. These natural antioxidants actively combat inflammation and oxidative stress, offering protection to your cells against damage.

Additionally, beets are rich in nitrates, which your body converts into nitric oxide upon consumption. Nitric oxide works by widening blood vessels, enhancing blood flow, and reducing inflammation across your body.

Anemia

Beets are a great source of iron, an essential mineral for producing red blood cells, which helps prevent or address anemia. The vitamin C in beets also boosts iron absorption, enhancing its effectiveness in supporting healthy blood levels.

Don’t overlook beet greens! These leafy tops are particularly rich in iron. Instead of discarding them, try sautéing beet greens as a side dish, or add them to soups and stir-fries for an easy nutrient boost.

Blood Pressure

The natural nitrates in beets convert to nitric oxide in the body, relaxing blood vessels and improving blood flow. Research shows that drinking beet juice can reduce both systolic and diastolic blood pressure within hours. In fact, one study found that consuming 250 ml of beet juice daily lowered blood pressure by approximately 8/4 mmHg.

If you have high blood pressure, incorporating beets into your diet may offer support.. But don’t stop taking your prescribed medications without talking to your doctor first.

Cancer-Fighting Properties

Beets contain compounds that may play a role in fighting cancer. Lab studies suggest that betalains—the pigments giving beets their vibrant color—might help slow the growth of cancer cells.

In addition to betalains, beets are packed with antioxidants, which protect your cells from damage that can contribute to cancer development. They’re also rich in folate, a vital nutrient for DNA synthesis and repair, further supporting cellular health.

While these findings are promising, more research is needed. Eating beets alone won’t prevent or cure cancer, but including them as part of a balanced diet may help reduce your risk over time.

Cardiovascular Health

Beets are a heart-healthy food with multiple compounds that support cardiovascular wellness. The nitrates in beets help to improve blood flow and reduce blood pressure, easing strain on the heart.

Beets are also high in fiber, which can help lower cholesterol levels—a key factor in reducing heart disease risk. Additionally, they contain betaine, an amino acid known to lower homocysteine levels in the blood. Elevated homocysteine has been linked to heart complications, so keeping it in check is beneficial for heart health.

Moreover, the betalains in beets have anti-inflammatory properties that may further reduce heart disease risk.

Including beets in your diet could be a valuable step toward better heart health, but they should be part of a balanced lifestyle that includes regular exercise and avoiding smoking. For optimal benefits, aim for 1–2 cups of beet juice or 2–3 whole beets a few times per week.

Cognitive Health

Beets may play a role in keeping your brain sharp. The nitrates in beets help increase blood flow to the brain, potentially enhancing cognitive function—especially beneficial for older adults.

Research shows that drinking beet juice can boost blood flow to the brain’s frontal lobe, a region involved in decision-making and memory. Additionally, the anti-inflammatory properties of beets may provide protection against cognitive decline and diseases like Alzheimer’s, which are often linked to chronic inflammation.

Though more research is needed, adding beets to your diet is a delicious way to support brain health and mental clarity.

Digestive Wellness

Beets offer several benefits for digestive health. They’re a rich source of fiber, which is essential for gut health. Fiber supports a well-functioning digestive system by promoting regular bowel movements and preventing constipation. Just one cup of beetroot provides 3.4 grams of fiber.

In addition to general fiber, beets contain prebiotic fiber, which feeds beneficial bacteria in the gut. A healthy gut microbiome is linked to numerous health benefits, including improved digestion and overall well-being.

The anti-inflammatory compounds in beets may also help those with inflammatory bowel diseases (IBD) like ulcerative colitis. Betalains, a type of antioxidant in beets, can reduce inflammation in the digestive tract, helping soothe symptoms and protect the gut lining.

For those with IBD, the fiber in beets may help relieve constipation, a common concern. To avoid potential discomfort, start with small portions of cooked beets and gradually increase as tolerated.

Regulation of Blood Sugar Levels

Beets may assist in managing blood sugar levels. With a low glycemic index, beets release sugar slowly into the bloodstream, helping to avoid rapid blood sugar spikes.

The fiber in beets further supports blood sugar stability by slowing the absorption of sugars, preventing sudden increases in glucose levels. Additionally, beets contain an antioxidant called alpha-lipoic acid, which some studies suggest may improve insulin sensitivity—a potential benefit for those with diabetes.

For managing diabetes, consider including about 1/2 cup of cooked beets a few times per week. While beets are low on the glycemic index, they do contain natural sugars, so it’s wise to monitor portion sizes if you have diabetes.

While beets can be part of a healthy diet for blood sugar control, they shouldn’t replace prescribed diabetes treatments. Always consult your healthcare provider before making major diet changes.

Gout

Beets may offer benefits for those with gout. They’re rich in betaine, a compound that helps lower homocysteine levels, which are linked to an increased risk of gout flare-ups.

The anti-inflammatory properties in beets may also help reduce pain and discomfort associated with gout. For potential benefits, try adding about 1/4 cup of cooked beets to your diet a few times per week.

As always, consult your doctor before making significant dietary changes, especially if you have gout or kidney concerns.

Diet and Physical Health

Beets offer many benefits for your diet and physical health. They can help you manage your weight and boost your physical performance.

Supporting Weight Management

Beets are low in calories and high in fiber, making them an excellent choice for weight management. A cup of cooked beets contains only about 60 calories but provides nearly 4 grams of fiber, helping you feel full and satisfied after meals.

In addition to fiber, beets contain nitrates, which may offer a boost to metabolism. These compounds can support fat burning and enhance healthy weight loss efforts.

Physical Performance and Endurance

Beetroot juice can give your workouts a natural boost. The nitrates in beets convert into nitric oxide in the body, which helps widen blood vessels and improve blood flow—enhancing exercise performance.

Research suggests that drinking beetroot juice before a workout can:

• Increase endurance
• Improve oxygen utilization
• Reduce fatigue

For optimal results, aim to drink 2–3 cups of beetroot juice 2–3 hours before exercising. You can also eat whole beets or use beetroot supplements for similar benefits.an support your fitness goals, they work best as part of a balanced diet and regular exercise routine.

Potential Considerations and Side Effects

Beets offer many health benefits, but it’s important to be aware of possible side effects. Some people may need to be careful when eating beets due to their effects on the body.

Interactions with Medications

Beets can influence how certain medications work in your body. If you are on blood thinners, it’s essential to consult your doctor before significantly increasing your beet intake, as beets are high in vitamin K, which can affect the effectiveness of these medications.

Additionally, because beets may lower blood pressure, this can be beneficial. However, it could pose a problem if you’re already taking blood pressure medications, as the combination might lead to excessively low blood pressure.

Beet juice can also increase nitric oxide levels in the body, enhancing blood flow. However, this effect may interact with medications for chest pain or erectile dysfunction.

Always consult your doctor before incorporating more beets into your diet, especially if you are taking any regular medications.

Effects of Oxalates

Beets contain oxalates, which can pose issues for some individuals. If you are prone to kidney stones, it may be wise to limit your beet intake, as oxalates can increase the likelihood of stone formation.

For those susceptible to kidney stones, consider restricting your consumption of beets to about 1/2 cup a few times a week. Additionally, drinking plenty of water while consuming beets can help flush out oxalates from your system.

Beeturia

After eating beets, some individuals may notice pink or red urine, a phenomenon known as beeturia. While harmless, this condition can be surprising to those who are unfamiliar with it; approximately 10-14% of people experience beeturia.

If you have iron absorption issues, beeturia could indicate that your body is not effectively absorbing iron. In such cases, it’s advisable to consult your doctor.

Types of Beets and Their Unique Benefits

Different types of beets provide slightly different benefits:

• Red Beets: Rich in betalains, these beets are the most common and offer the highest levels of antioxidants.
• Golden Beets: With a milder, less earthy flavor, golden beets are a good source of Vitamin A, benefiting vision and immune function.
• Sugar Beets: Often used for sugar production, these are also nutrient-rich and can be enjoyed as part of a balanced diet.
• Beet Greens: Often discarded, beet greens are edible and highly nutritious, providing more iron, calcium, and Vitamin K than the roots themselves.

Tips for Selecting and Storing Beets

For the freshest, most flavorful beets, choose ones that are firm and vibrant in color. The greens should be crisp and bright green if attached. Store beets in the refrigerator, either whole or trimmed, for up to two weeks. Beet greens can be stored separately and used within a few days for optimal freshness.

Preparation and Consumption of Beets

Beets are a versatile and nutritious vegetable that can be enjoyed in many ways. You can eat them raw, cooked, or juiced to reap their health benefits.

How to Eat Beets: Various Forms

Raw beets offer a crunchy texture and earthy flavor. You can grate them into salads or slice them thinly for a refreshing snack. Cooked beets become tender and sweeter. Roast them with olive oil for a tasty side dish.

Beet juice is a popular way to boost nitric oxide levels. This can help improve blood flow and may lower blood pressure. You can buy bottled beet juice or make your own at home.

Don’t forget about beet greens! These leafy tops are packed with vitamins and can be sautéed or added to smoothies.

For convenience, try canned beets or beet chips. These options make it easy to add beets to your diet on busy days.

Culinary Uses and Recipes

Juicing and Smoothies: Add raw beets to a juicer or blender for a nutrient-packed juice or smoothie. Combine with other fruits and vegetables for a flavor boost.

Roasting: Roasting brings out the natural sweetness of beets, making them a flavorful addition to salads, side dishes, or main courses.

Pickling: Pickled beets are not only delicious but also great for gut health, as fermented foods support the gut microbiome.

Salads and Bowls: Grate raw beets for salads or bowls to add color, crunch, and flavor.

Baking: Use beets in baking for a unique twist, such as a moist and healthy chocolate beet cake.

Beets add color and nutrients to many dishes. Slice them onto sandwiches or dice them for grain bowls. You can also pickle beets for a tangy treat.

Try this simple roasted beet recipe:

1. Wash and trim 4-5 medium beets
2. Drizzle with olive oil and wrap in foil
3. Roast at 400°F for 45-60 minutes until tender
4. Cool, peel, and slice

For a refreshing drink, blend 1 cup of beet juice with:

• 1 apple
• 1 carrot
• 1-inch ginger
• Squeeze of lemon

This smoothie packs B vitamins and may help boost athletic performance.

---

Frequently Asked Questions

---

Conclusion

With a remarkable nutrient profile, beets are truly a superfood. They can improve blood pressure, support athletic performance, promote heart health, aid in digestion, and even support brain function. Whether enjoyed roasted, juiced, pickled, or raw, beets offer an easy and delicious way to support overall health. So, why not add some beets to your shopping list and enjoy the benefits of this vibrant root vegetable? Try a new recipe, add them to your favorite smoothie, or simply enjoy them roasted—your body will thank you!

---

Additional Reading