nutritional value of beets

What is the nutritional value of beets

Beets please some people, because of their strong flavor and dense texture. While the type of beetroot most commonly sold in stores has red meat, you can also find white, yellow and orange beets at farmers markets and specialty stores. This vegetable is a source of several nutrients, including vitamin B and manganese.

nutritional value of beets

Nutritional value of beets

 The nutritional value of beets cannot be underestimated. Here are some of them:

Basic nutrition

A 1/2 cup serving of boiled beets contains 37 calories. This root vegetable is low in fat, and only contains 0.15 grams per serving. You will not get too many proteins, since each serving only contains 1 gram, compared to the 56 grams of protein you need per day to meet your nutritional needs. Most of the calories in beets come from carbohydrates. Each serving contains 8 grams of the 225 to 325 grams you need each day. In addition, you will receive 2 grams of fiber, a nutrient that helps prevent constipation and diarrhea.


Beets are a good source of folate, a vitamin B group. Each serving of this vegetable contains 17 percent of the recommended dose of this vitamin, based on a diet of 2,000 calories a day, which makes beets a good option if you are a woman looking to get pregnant, since folate prevents congenital defects of the spine. In addition, you will get 5 percent of the vitamin C you need per day, and lower amounts of vitamin A, thiamin, riboflavin, niacin, vitamin B6 and pantothenic acid.


Eat beets to increase manganese intake. Each portion provides 14 percent of the required daily amount of this mineral. Manganese keeps your brain and nerves running smoothly and contributes to your body’s ability to make certain hormones and connective tissue. One serving of beets provides 7 percent of the potassium you need each day, and 5 percent of the recommended intake of magnesium. Beets also contain calcium, iron, phosphorus, zinc, copper and selenium.

Potential prevention of colon cancer

Including beets in your meal plan can improve the health of your colon. An article on the Gayot website notes that betacyanin, a compound of beets, may provide protection against colon cancer.

A study in animals, published in the June 2000 issue of “Nahrung”, correlates the fiber of red beets with a reduction of precancerous cells, although the number of tumors was not reduced. Studies in humans are needed to confirm these findings.


Avoid eating beets if you suffer from kidney stones, small deposits formed by minerals and acid salts. Beets are rich in oxalates, one of the substances found most often in these stones, along with calcium and uric acid. Kidney stones can be painful when they move in the body. Although there are treatments, removing beets from the diet is a good preventive measure.

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Health benefits of beet

The roots of beet or beetroot have always been included in my  list of most recommended vegetables , although they are in the category of “use in moderation”, due to their high levels of carbohydrates.

Beets benefits are varied and numerous but we are going to discuss the health benefits of Beets.

Although beets have the highest sugar content of all vegetables, most people can eat the beet roots without a problem a couple of times a week (and their leaves in unlimited quantities), enjoying not only their flavor grounded and sweet, but also its powerful nutrients that can improve your health in the following ways.

  1. Lower the Blood Pressure

Drinking beet juice or beetroot can help reduce blood pressure in a matter of hours. One study found that drinking a glass of beet juice reduced systolic blood pressure by an average of 5.4 points.

The possible benefit comes from nitrates of natural origin in beet, which are converted into nitric oxide in the body. Nitric oxide, in turn, helps to relax and dilate blood vessels, improving blood flow and decreasing blood pressure.

  1. Boost your Stamina

If you need a boost to perform in your next workout, beet juice can give you this benefit. People who drank beet juice before exercise were able to exercise for a maximum of 16 percent more.  It is believed that the benefit is also related to the conversation of nitrates in nitric oxide, which can reduce the oxygen cost of low intensity exercise, as well as improve tolerance to high intensity exercise.

  1. Fight Inflammation

Beets are a unique source of betaine, a nutrient that helps protect cells, proteins and enzymes from environmental stress. It is also known to help fight inflammation, protect internal organs, improve vascular risk factors, improve performance, and is likely to help prevent many chronic diseases.  As reported by World’s Healthiest Foods:

The presence of [betaine] in our diet has been associated with lower levels of several inflammatory markers, including C-reactive protein, interleukin, and tumor necrosis factor-alpha. As a group, the anti-inflammatory molecules found in beets may eventually provide cardiovascular benefits in large-scale human studies, as well as anti-inflammatory benefits for other body systems. ”

  1. Anticancer Properties

The powerful phytonutrients that give beets their crimson color can help prevent cancer. For example, research has shown that beet extract reduces tumor formations in the organs of various animal models when administered in drinking water, while also being studied for use in the treatment of pancreatic cancer, breast cancer and prostate in humans.

  1. Rich in valuable nutrients and fiber

Beets have a high content of immunological stimulation of vitamin C, fiber and essential minerals such as potassium (essential for healthy nerve and muscle function) and manganese (which is good for bones, liver, kidneys and pancreas). Beets also contain vitamin B folate, which helps reduce the risk of birth defects.

  1. Support for Detoxification

Betalin pigments in beets support your body’s Phase detoxification process, which is carried out when the divided toxins bind to other molecules so that they can be excreted from the body. Traditionally, beets were valued for their support for detoxification and help to purify the blood and liver.

Also Eat the Beet Leaves

If you simply throw away the green leaves of the beet or beet, you are doing damage, as they are one of the healthiest parts of the plant. In addition to containing important nutrients such as protein, phosphorus, zinc, fiber, vitamin B6, magnesium , potassium, copper, and manganese, the beet leaves also provide significant amounts of vitamin A, vitamin C, calcium, and iron.

  • Beet leaves actually have more iron than spinach (another green leafy vegetable from the same botanical family), as well as a higher nutritional value in general than the beet itself. For example, you may be surprised to learn that research shows that beet greens can:
  • Help prevent osteoporosis by increasing bone strength
  • Fight Alzheimer’s disease
  • Strengthen your immune system by stimulating the production of antibodies and white blood cells



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