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Beets 🫚

What It Is?

Beets, also known as beetroot, are root vegetables from the species Beta vulgaris. They have been cultivated for thousands of years and are recognized for their deep red color, earthy flavor, and nutritional value. In addition to the root, the leafy greens of the beet plant are also edible and nutrient-rich.

Beets provide fiber, folate, vitamin C, potassium, and several antioxidant plant compounds. They are particularly known for containing dietary nitrates and betalains, compounds that have been studied for their potential roles in cardiovascular health and antioxidant protection.

Beets are best known for supporting heart health, circulation, exercise performance, digestive health, and antioxidant protection.

Nutritional Highlights (per 1 cup chopped ~ 170g)

  • Calories: ~75

  • Fiber: ~3.4g

  • Protein: ~2.9g

  • Key vitamins: Folate, Vitamin C, Vitamin B6

  • Key minerals: Potassium, manganese

  • Notable bioactive compounds: Betalains, nitrates, polyphenols, antioxidants

    1. Improved oxygen efficiency: Dietary nitrates may help improve the efficiency of oxygen use during exercise.

    2. Support for endurance performance: Some studies suggest beet consumption may support endurance capacity.

    3. Improved blood flow during activity: Nitric oxide production may help increase blood flow to muscles.

    Why it works:
    Nitrates convert to nitric oxide, which supports blood flow and oxygen delivery.

    Evidence level:
    Supported by exercise physiology research.

    1. Dietary fiber for digestive regularity: Beets provide fiber that helps support normal bowel movements.

    2. Support for beneficial gut bacteria: Fiber helps nourish beneficial microbes in the digestive tract.

    3. Promotion of microbiome balance: Vegetable-rich diets support healthy gut microbiota.

    Why it works:
    Fiber supports digestive health and beneficial gut bacteria.

    Evidence level:
    Supported by microbiome and nutrition research.

    1. Support for detoxification enzymes: Certain compounds in beets may help support natural detoxification pathways.

    2. Protection of liver cells: Antioxidants help reduce oxidative stress in liver tissues.

    3. Support for metabolic balance: Nutrient-rich vegetables contribute to healthy metabolic processes.

    Why it works:
    Antioxidants and plant compounds support detoxification pathways.

    Evidence level:
    Supported by laboratory and nutrition research.

    1. Dietary nitrates for circulation: Beets contain naturally occurring nitrates that may help support healthy blood vessel function.

    2. Support for blood pressure regulation: Nitrates can convert to nitric oxide in the body, which helps support vascular relaxation.

    3. Antioxidant protection for blood vessels: Plant compounds in beets help reduce oxidative stress affecting cardiovascular tissues.

    Why it works:
    Dietary nitrates increase nitric oxide production, which supports healthy circulation and vascular function.

    Evidence level:
    Supported by cardiovascular and nutrition research.

    1. Rich betalain antioxidants: Beets contain betalains, pigments responsible for their deep red color.

    2. Neutralization of free radicals: Antioxidants help protect cells from oxidative damage.

    3. Support for long-term health: Diets rich in antioxidant-containing vegetables are associated with reduced chronic disease risk.

    Why it works:
    Betalains and polyphenols help reduce oxidative stress.

    Evidence level:
    Supported by antioxidant and nutrition research.

    1. Low calorie density: Beets provide nutrients while contributing relatively few calories.

    2. Fiber supports satiety: Fiber helps promote fullness and digestive health.

    3. Support for balanced dietary patterns: Vegetables contribute to healthy eating patterns.

    Why it works:
    Low-calorie, fiber-rich foods help support satiety and balanced nutrition.

    Evidence level:
    Supported by nutrition and metabolic health research.

Potential Benefits

Safety and Considerations

Beets are generally well tolerated when consumed as part of a balanced diet.

  • Beets may cause temporary red or pink coloration of urine or stool (beeturia), which is harmless.

  • Individuals prone to kidney stones may need to monitor intake due to oxalate content.

  • Beet juice may contain higher natural sugar levels compared to whole beets.

  • Individuals with medical conditions or on medications should consult a healthcare professional before making significant dietary changes.

Medical disclaimer: This content is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making changes to your diet, supplement use, or treatment plan.