15 Health Benefits of Beets, According to Science (+8 Delicious Beetroot Recipes)

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Beets are a sweet root vegetable full of important vitamins and minerals.(1)


Beets help with detoxing, lowering blood pressure, and improving heart health They can increase energy levels and stamina as well as boost brain functions.


The root and the green tops are full of healthy nutrients. Eat beets hot or cold, in salads or in soups to get the full benefit of their natural nutrients.

Here are 15 health benefits associated with beets according to science.

1. Beets are a source of valuable nutrients and fiber

Beetroot contains vitamins A, C, and B group. They are a good source of calcium, iron magnesium, potassium, manganese, and fiber. The main health benefit of beets comes from the pigment betalain that gives them the deep rich color. Beets are a unique source of phytonutrients called betalains Betalains have powerful anti-oxidants and inflammatory properties.(2) Beets are also a source of beneficial flavonoids called anthocyanins. They are low in calories and contain no cholesterol but have a high sugar content. (3)

Eat beets and improve your overall health and diet.

2. Beet greens are edible

Beet greens, the leafy part of the vegetable are the healthiest part of the plant. They contain the vitamins and minerals found in the root as well as, fiber, vitamin B6, and have significant amounts of vitamin A and C, calcium and iron. The beet greens have more iron than spinach. Beet greens and beets keep your body fueled, they increase your efficiency and let your body make the best of the food you eat.

The leaves of the beetroot contain all the minerals and vitamins of the root and are very healthy to eat.

3. Beets can lower blood pressure

The inorganic nitrate content of beets is converted to nitric oxide which helps improve blood flow. This is beneficial to the cardiovascular system and helps reduce blood pressure and improve blood flow. Participants in a study found that within 6 hours blood pressure levels were significantly lower.(4) Drinking beet juice may help reduce blood pressure in a matter of hours. One study found that drinking a glass of beet juice lowered systolic blood pressure by an average of 4 – 5 points. The benefit comes from natural nitrates converted to nitric oxide in your body. Nitric oxide dilates blood vessels, Improves the flow of blood and lowers blood pressure.

Natural nitrates in beets improve blood flow and lower blood pressure.

4. Beets fight inflammation

Beets can help fight inflammation. They are a source of betaine which protects cells from environmental stress. Eating beets regularly has a powerful effect due to their anti-inflammatory properties. Choline is a very important versatile nutrient of beetroot. It maintains the structure of cellular membranes, assists with the absorption of fat and reduces chronic inflammation. You can boost the anti-inflammatory potential of beets by preparing beet juices as a healthy way of taking advantage of all beets have to offer. .The anti-inflammatory effects of beets have been linked to cancer by helping fight tumors.

Eating beets regularly give your body powerful anti-inflammatory properties.

5. Beets boost stamina and energy levels

Beets have significant amounts of carbohydrates to provide fuel for energy and sports activities. Researchers have noticed that oxygen intake increases by up to 16% in stamina for exercise. The high nitrate content of beets is converted into energy which is safe to ingest because of its vegetable form. Researchers have said that beetroot can improve the cycling performance in healthy adults.(10)

Beets improve an athlete’s workout with the increase in oxygen to the blood and reduces blood pressure improving the physiological response to exercise. The improved oxygen delivery gives runners a performance boost. (5) Studies show nitric oxide increases the efficiency of the mitochondrial (energy powerhouse.(6)

Beets convert into energy and provide performance boosts for athletes.

6. Beets are good for heart health

The nutrient betaine found in beets lowers levels of homocysteine which can be harmful to blood vessels. Eating beetroot helps prevent cardiovascular diseases as the fiber in beets strip excess LDL cholesterol from the walls of the blood vessels and eliminates it from the body quickly. The presence of folate-vitamin B9 in beets has a therapeutic effect on the heart and betaine the betaine helps alleviate angina pain, shortness of breath, reduction of blood pressure and an improvement to the vascular system. (7) Antioxidants in beets prevent the deposition of bad cholesterol in the walls of the arteries and protect the heart from potential heart attacks. (8)

Eating beets help to prevent cardiovascular disease and protect the heart from potential heart attacks.

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