Beets are good for you because they are rich in vitamin A, betalain, carotenoids, and flavonoids, antioxidants that can help protect against cancer and other chronic diseases by combating free radicals that can cause damage to healthy cells.

Beets also provide the body with large quantities of nitric oxide, a substance that promotes relaxation of the blood vessels, which helps improve blood flow and control blood pressure in addition to boosting exercise performance during workouts.

Beets can be found at farmers' markets and grocery stores and can be consumed raw or cooked. They have a strong, sweet flavor and can be added to recipes for salads, soups, juices, pates, and cakes. Beet greens can also be used in stews, omelets, soups, and pancakes.

Health benefits

The main health benefits of beets include:

1. Lowering blood pressure

Beets contain nitrates that the body converts into nitric oxide, a substance that helps to relax the blood vessels, improving circulation and helping to control blood pressure. Learn more about natural remedies for high blood pressure.

2. Improving exercise performance

Beets improve blood flow and delivery of oxygen to the muscle, helping to boost energy levels and improve exercise performance during workouts. They can also help support post-workout recovery.

3. Strengthening immunity

Beets contain vitamin A, vitamin C, and zinc, which are nutrients with antioxidant properties that help protect and strengthen the body's natural defenses.

Check out other immune system boosters.

4. Preventing anemia

Beets are good for you because they can help prevent anemia. Beets contain iron, vitamin B9, and vitamin C, nutrients that are essential for the production of hemoglobin in the blood. Hemoglobin is a component of red blood cells that is responsible for transporting oxygen from the lungs to the rest of the body. People with anemia often have low levels of hemoglobin.

5. Maintaining healthy muscles

Beets are a good source of potassium and calcium, minerals that are important for good muscle function and muscle contraction. Beets and beet greens help support healthy muscles and can improve exercise performance and recovery, preventing muscle cramps during and after a workout.

6. Protecting against premature aging

Beets contain good quantities of nutrients and bioactive compounds with antioxidant properties, such as vitamin A, vitamin C, and betalains. These can help prevent the effects of premature aging by protecting the body from cellular damage caused by free radicals.

7. Reducing cholesterol

Beets contain antioxidants and fiber that help control levels of cholesterol in the blood by reducing the absorption of cholesterol in the gut as well as the oxidation of fatty acids.

8. Relieving constipation

Beets are a high-fiber food, helping to stimulate the natural movements of the intestines and making it easier to have a bowel movement. Fiber is essential for helping prevent and relieve constipation.

9. Helping prevent cancer

Beets contain vitamin A, vitamin C, and betalain, which have antioxidant and anti-inflammatory properties that can help prevent cancer by protecting healthy cells from damage by free radicals.

10. Protecting eye health

Beets are a good source of vitamin A, helping to maintain eye health by preventing cataracts as well as xerophthalmia, a condition caused by a vitamin A deficiency that can lead to complications like dry eye, trouble seeing in the dark, and blindness.

Vitamin A also helps combat free radicals and protect the retina, protecting against age-related conditions like cataracts and macular degeneration.

11. Improving circulation

Beets help improve circulation because they are rich in nitrates, compounds that are converted to nitric acid in the body, helping promote relaxation of the blood vessels and improve blood flow.

Learn more about how to improve circulation.

12. Preventing cardiovascular disease

Beets are rich in vitamin B9, or folic acid, which helps prevent cardiovascular diseases like stroke, atherosclerosis, and heart attack by lowering levels of homocystine in the body. Homocystine is an amino acid that, when elevated, can cause vascular changes that increase the risk for heart disease.

Nutrition facts

The following table contains nutritional information for a 100 g serving of beets (raw and cooked):

Ingredients	100 g beets (raw)	100 g beets (cooked)
Calories	49	32
Total carbohydrate	11.1 g	7.2 g
Protein	1.9 g	1.3 g
Total fat	0.1 g	0.1 g
Fiber	3.4 g	1.9 g
Iron	0.8 mg	0.7 mg
Vitamin A	3 mcg	20 mcg
Vitamin C	15 mg	12 mg
Vitamin B9	110 mcg	67 mcg
Potassium	375 mg	245 mg
Magnesium	24 mg	17 mg
Calcium	18 mg	15 mg
Zinc	0.5 mg	0.4 mg

To get the most health benefits from eating beets, make sure to include them as one part of a healthy, well-balanced diet in combination with regular physical exercise.

How to eat

While there is no specific recommendation for how many beets to consume in a day, the minimum amount of vegetables to consume is 2 to 3 portions per day, which corresponds to between 160 and 240 g.

Beets can be consumed raw or cooked and added to recipes for salads, juices, soups, and cakes. It is recommended to consume beets raw if possible to get the most health benefits, as cooking at high temperatures decreases the concentration of betalain, the primary antioxidant nutrient found in beets.

Beet greens can also be added to recipes for stews, omelets, soups, pies, and pancakes.

Precautions and contraindications

Raw beets have high levels of oxalic acid, a substance that, when consumed in large quantities, can increase the risk for kidney stones. This is especially true for people who already have kidney stones or are at higher risk for developing the condition, including people with altered kidney function, low water intake, or excessive salt intake.

In these cases, the recommended amount of oxalic acid is a maximum of 50 mg per day to help prevent the formation of kidney stones. This corresponds to only 1 Tbsp of raw beets per day.

Healthy recipes

Some healthy and delicious recipes using beets include salads, juices, stews, pates, and soups:

1. Beet juice with ginger and pineapple

Ingredients:

1 slice of pineapple, chopped;
200 mL (6-7 oz) filtered water, chilled;
80 g (3 oz) raw beets;
1 cm fresh ginger;
Juice of half a lemon.

Directions:

Wash, peel, and cut the beet into cubes. Place the ingredients in a blender and blend for 2 minutes. Serve chilled.

2. Beet skin pate

Ingredients:

1 cup cooked beet skins;
2 garlic cloves;
2 Tbsp shoyu or soy sauce;
250 g (8-9 oz) ricotta cheese;
150 mL (5 oz) filtered water;
150 mL (5 oz) milk;
Salt to taste.

Directions:

Add the beet skins and water to a blender and blend until smooth. Pour into a bowl and put to the side. Next, blend the ricotta, salt, garlic, and milk in a blender. Add this to the bowl containing the beet juice and stir well to combine. This pate can be served with toast or crackers or even on rice.

3. Beet greens stew

Ingredients:

400 g (14 oz) beet greens;
1 onion, diced;
1 bay leaf;
1 garlic clove, minced;
2 Tbsp olive oil;
Pepper to taste.

Directions:

Wash the greens well and let them dry. Add olive oil, garlic, and onion to a frying pan and cook for 3 minutes. Add the rest of the ingredients and stir well, letting everything cook for a few minutes. Add a little bit of water and let cook another 3 minutes. Serve while still hot.