Give me a beet: Why this root vegetable should be on your plate (2024)
Meet the beet. Fans of "The Office" may know it as the mainstay of Schrute Farms. Others may have casually tossed them into conversation, remarking that someone has turned "beet red" from embarrassment.
While the crimson-colored vegetable has deep roots in American culture and colloquialisms, it rarely seems to make it onto the plate where it belongs.
That's because people just don't understand the beet, said Catherine Champagne, a professor of dietary assessment and nutritional counseling at Louisiana State University's Pennington Biomedical Research Center in Baton Rouge.
"You look at a beet and think, 'What can it do for me?' They actually have more benefits than you would think," she said.
Beets, or beetroot, are low in calories and high in phytonutrients, healthy compounds produced by plants. That shouldn't be a surprise given the vegetable's hallmark deep red shade, Champagne said.
"The first thing that comes to mind when I look at a beet is the color," she said. "The more color a vegetable or fruit has, the more phytonutrients it has. There's a lot to be said for that color."
Appreciation of the beet's medicinal properties dates back to the ancient Romans, who used it to treat constipation, improve circulation, fight fevers and even considered it an aphrodisiac. But modern science has zeroed in on just what gives the beet its healing powers.
Beets are high in nitrates which research suggests improve cardiovascular health in several ways. Some studies show beetroot juice supplementation may lower blood pressure and increase blood flow. It increases oxygen uptake, lengthening the time it takes to become fatigued, which allows people to stay active longer.
Beets also contain antioxidants, compounds in foods that help repair DNA and maintain good cell health, and they have anti-inflammatory properties, reducing the risk for numerous chronic diseases. Because of this, the beet is gaining popularity as a nutritional approach in managing cardiovascular disease and cancer.
Beets are low in fat and high in fiber. Half a cup of boiled beets contains 0.15 grams of fat and 1.7 grams of fiber, according to the U.S. Department of Agriculture. They are rich in vitamins C, A and K, which contribute to good bone health, along with several other B vitamins, which may protect against dementia and memory loss by improving blood flow to the brain.
They also include high levels of folate (vitamin B9), important for healthy cell growth and red blood cell formation. A half-cup serving of boiled beets has 68 micrograms of folate, which provides 17% of the daily value of the vitamin. "That's significant when you're talking about just one food," Champagne said.
But just how do you eat this hard lump of red roots?
Most studies on the health benefits of beets are based on drinking its juice, but beets also can be beneficial when consumed raw, in salads, boiled, baked, turned into chips or eaten dried. Beets can be pickled so they can be enjoyed year-round. Like the roots, the leaves can be eaten and contain high levels of vitamins A, K, C and E.
Champagne said she likes to roast beets in olive oil and spices, blend them into dips with yogurt and garlic or use them to brighten up coleslaw. She also boils them with onions and then chills them. "It's a refreshing taste."
If you have questions or comments about this American Heart Association News story, please email [emailprotected].
Beets are high in nitrates which research suggests improve cardiovascular health in several ways. Some studies show beetroot juice supplementation may lower blood pressure and increase blood flow. It increases oxygen uptake, lengthening the time it takes to become fatigued, which allows people to stay active longer.
Beets contain chemicals that might reduce swelling and cholesterol. Also, beet can increase levels of a chemical called nitric oxide in the body. Nitric oxide can affect blood vessels, possibly reducing blood pressure and making it easier to exercise. Beets contain chemicals that might reduce swelling and cholesterol.
One concern with eating beets is that eating a lot of beets may cause gout. Gout is an extremely painful condition caused by an increased uric acid level in your blood. The oxalates found in beets can increase your uric acid level, meaning that too many beets can lead to gout.
Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Ultimately, the fiber from beets adds bulk to stool while also softening it, decreasing the chance of constipation. Or, if you tend to have loose and watery stools, the fiber may aid in solidifying stool as it absorbs water and adds bulk. A bulky, soft stool is ideal for whole body detoxification.
People may have red or black colored stools and pink or red urine when eating more beets or beet products. These are usual side effects and are not harmful. While side effects are typically mild, the proposed benefits of beetroot powder are not guaranteed.
Beets and beet juice are high in nitrates, substances that turn into nitric oxide inside your body. Your body naturally produces nitric oxide, which is crucial for blood vessel health. Nitric oxide relaxes and widens your arteries, allowing more blood to flow through and significantly lowering blood pressure.
Older adults with high blood pressure can particularly benefit from combined exercise and beet juice, due to the powerful effects that nitrates have on blood vessels; not only can they lower their blood pressure, but they can greatly improve their athletic performance at the same time.
Who Should Avoid Beetroot? Beets are high in oxalates, which can lead to kidney stones. If you've had kidney stones, avoid beets or eat them only as a rare treat. Oxalates can also contribute to gout, a type of arthritis, so eat beets sparingly if you're at risk.
It's important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it's best to consume them a couple of hours before training or competing to maximize their potential benefits ( 16 ).
Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week. Beets are best from early spring to late fall.
Surprisingly beetroot juice is not only good for your health but also your skin and hair. It is rich in antioxidants and vitamin C which reduce skin damage and it also prevents hair loss. Surprisingly beetroot juice is not only good for your health but also your skin and hair.
Some people cannot break the pigment down and this results in excretion of the pigment in urine and feces. The rest of the beetroot is digested and no nutrients should be lost. This usually lasts 48 hours, but it can vary in people who have a slow or faster rate of passing feces.
Beetroot. Chock-full of antioxidants and nitrates, beetroot has earned its stripes as a potent weapon for heart health, blood pressure, cognition, and inflammation. But when it comes to liver health, this resplendently red root also serves as a natural blood cleanser, purging your body of toxins and heavy metals.
Active cleansing agent in beetroot helps to promote liver health and detox the blood. The Journal of Nutrition stated that beets have liver-protecting properties. Adding more beets to your diet can increase nutrients that have a detoxifying effect on the liver and reduce inflammation.
Beetroot is great at helping lend a hand to your liver when it becomes overloaded. It helps in the detoxification process because of the betaine it contains, which helps prevent and/or reduce fatty deposits in the liver. On the same note, beetroot helps in whole body detoxification.
The urine color change may appear in the first few hours after drinking something containing beetroot. It may continue for a day or two after eating the coloring, especially in the stool.
Address: Suite 769 2454 Marsha Coves, Debbieton, MS 95002
Phone: +813077629322
Job: Real-Estate Executive
Hobby: Archery, Metal detecting, Kitesurfing, Genealogy, Kitesurfing, Calligraphy, Roller skating
Introduction: My name is Gov. Deandrea McKenzie, I am a spotless, clean, glamorous, sparkling, adventurous, nice, brainy person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
