Discover How Eating Beets Can Boost Your Health and Reduce Blood Pressure

Fresh beetroots are packed with nutrients and health benefits.

Beetroots, sometimes known as beets, are a popular root vegetable used in a variety of cuisines around the world. In this blog, I'm looking at four really cool benefits of beets for health that other vegetables don't seem to have.

1.  They are valued more than other vegetables for their high nutrient content and low-calorie count. Beetroot boasts an impressive nutritional profile. In fact, it contains a little bit of almost all the vitamins and minerals that you need. For example, in a 3.5-ounce (100-gram) serving of cooked beetroot, you get 2 grams of fiber, 16% of the recommended dietary intake for manganese, 20% for folate, and small amounts of many other important vitamins and minerals. Beets also contain inorganic nitrates and pigments, which have various health benefits.

Sliced beetroot, is ideal for various recipes and cooking methods.

2. Eating beets can help keep blood pressure in check. High blood pressure is a major risk factor for cardiovascular illness, including heart attacks and strokes. Studies have shown that beetroot can significantly lead to blood pressure reduction, particularly systolic blood pressure (when the heart contracts). This effect is attributed to the high concentration of nitrates in beets, which are converted into nitric oxide in the body. Nitric oxide helps dilate blood vessels, thereby reducing blood pressure. Eating beets regularly is necessary to experience long-term reductions in blood pressure.

Beet juice is rich in dietary nitrates for improved athletic performance.

3. The nutritional benefits of beetroots can improve athletic performance. Dietary nitrates in beets have been shown to enhance athletic performance by improving the efficiency of mitochondria, which produce energy in cells. Studies have demonstrated that consuming beet juice can extend the time to exhaustion during high-intensity exercise and improve overall performance in activities like cycling.

4. Eating beets may improve digestive health. Beets are a good source of dietary fiber, with one cup of beetroot containing over three grams of fiber. Fiber promotes digestive health by feeding friendly gut bacteria and adding bulk to stool, which can help prevent digestive issues. A high fiber intake is also linked to a reduced risk of chronic diseases such as colon cancer, heart disease, and type 2 diabetes.

In addition to these health benefits, beetroots are versatile and easy to incorporate into your diet. They can be juiced, roasted, steamed, pickled, or bought precooked and canned for convenience. Whether enjoyed on their own or as part of various dishes, beets offer a tasty way to boost your nutrient intake and support overall health.

Answers to some questions asked: 

Are beetroot leaves edible?

Yes, beetroot leaves are edible and nutritious. They can be eaten raw in salads, sautéed, or used in a variety of cooked dishes. Beet greens contain vitamins A, C, and K, as well as minerals like iron and calcium. They also contain dietary fiber and antioxidants. Just make sure to wash them thoroughly before eating.

Which beetroot juice is the best?

Choosing the best beetroot juice can depend on your specific needs and preferences. Here are some factors to consider when selecting high-quality beetroot juice:

1. Purity and Ingredients

• 100% Beetroot Juice: Look for juices that list beetroot as the only ingredient. Avoid items with added sugars, preservatives, or artificial flavors.
• Organic: Organic beetroot juice guarantees that the beets were farmed without synthetic pesticides and fertilizers.

2. Brand Recommendations

• Raw Organic Beet Juice: Brands like Suja Organic or Beet It offer organic, raw beet juice that is minimally processed to preserve nutrients.
• Cold-Pressed: Cold-pressed beetroot juices, such as those from Naked Juice or The Beet Company, retain more nutrients and enzymes compared to pasteurized options.

3. Form and Freshness

• Freshly Squeezed: If possible, opt for freshly squeezed beetroot juice or make it at home using a juicer. Fresh juice has the highest nutrient content.
• Shelf-Stable Options: For convenience, choose shelf-stable beetroot juice brands that do not contain added sugars or preservatives.

4. Added Ingredients

• Blends: Some juices blend beetroot with other fruits or vegetables, like apple or ginger. These can enhance flavor but check the label for additional sugars or additives.
• Pure Beetroot: For the most direct benefits, choose juices with pure beetroot and minimal additional ingredients.

Top Picks

1. Beet It Organic Beet Juice: Known for its high quality and pure beetroot content.
2. Suja Organic Beet Juice: A cold-pressed option with high nutrient retention.
3. Naked Juice Beet It: Offers a balanced blend of beetroot and other nutritious ingredients.

When selecting beetroot juice, consider your dietary needs, taste preferences, and any specific health goals.

Including beets in your diet might be a simple yet effective method to improve your general health. From reducing high blood pressure to supporting athletic performance and improving digestive health, the benefits of beets are substantial. Their rich nutrient profile, including essential vitamins, minerals, and dietary nitrates, contributes to these health advantages. Whether you enjoy them in salads, juices, or cooked dishes, making beets a regular part of your meals can help you take proactive steps towards better health. Embrace the versatility of beets and experience their positive impact on your well-being.