22 Top Health Benefits of Beets #Nutrients & Tips

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People nowadays tend to choose the best food to consume in their daily life. They may research for the nutrients of the food they want to eat before. Indeed, they try to make their life become better and healthier. So now, we talk about one food that has many health benefits for us.
Beets or beetroots are called Beta Vulgaris in latin. They are ancient, prehistoric foods that grew in Asia, Europe, and North Africa. Surprisingly, these sweet and red-violet veggies are packed with many health benefits. They are high in vitamin C, fiber, and essential minerals. They are also low in calories with no cholesterol but they contain the highest sugar of all vegetables. Moreover, beets also use a food coloring and as a medicinal plant.

Beets has many nutrients that you possibly do not know. Here we list the nutrients content of 100-gram beets serving.

InformationPer 100 gram
Protein1.6 g
Carbs9.6 g
Sugar6.8 g
Fiber2.8 g
Fat0.2 g
Omega-30.01 g
Omega-60.06 g
Vitamin C4.9 mg
Vitamin E0.04 mg
Vitamin B1 (Thiamine)0.03 mg
Vitamin B2 (Riboflavin)0.04 mg
Vitamin B3 (Niacin)0.33 mg
Vitamin B5 (Panthothenic acid)0.16 mg
Vitamin B6 (Pyridoxine)0.07 mg
Potassium325 mg
Sodium78 mg
Zinc0.35 mg

Also, per 100 gram serving beets contain 0.08 mg of copper, 0.33 mg of manganese, 16 mg of calcium, 0.8 mg of iron, 23 mg of magnesium, and 40 mg of phosphorus. As you can see, they contain a variety of health-boosting nutrients that can give you many benefits. And the next following statements below will explain the health benefits of beets.


1. Lowers Blood Pressure

Problems in life may lead to a stress condition which increases the blood pressure. Instead of having many medicines to lower your blood pressure, why don’t we have something naturally to eat? Yes, the answer is to have beets as your organic medicine. Then, choosing beets as the ingredient option for your drinking juice might be the right choice.

Studies show that drinking one glass of beet juice can lower blood pressure. At this point, the nitrates in beets which are converted into nitric oxide turns them into the oxygen-rich blood and helps to relax the blood vessels. It also improves your blood flow and lowers the blood pressure. Also, other study found that people who drank the beet juice had a drop blood pressure compared to those who did not.


2. Lowers Heart Disease Risk

The heart is the main part of human’s body. We have to keep it healthy by consuming good food that has benefits to the heart. In another hand, heart disease such as heart attack might strike you unpredictably. How can we prevent it? The way to prevent it is to avoid yourself to consume foods that contain cholesterol. Besides, fiber in beet helps lowering heart disease risk by reducing cholesterol and triglycerides. The fiber increases the level of good cholesterol. Thus, it impacts to against the risk of heart disease. Preventing may become a harder thing, yet with consuming beets and other healthy foods, it may become easier than before.


3. Lowers Blood Sugar

The level of blood sugar often linked to one of dangerous disease, diabetes. Moreover, by eating beets, it will help you to cure this disease. The function of beets not only for reducing blood pressure and heart disease risk but also, it is good for lowering the level of your blood sugar. Beets can lower the amount of glucose in your blood as beets contain soluble fiber in it. Though the previous statement describes that beets contain the highest sugar, but it is safe to consume beet routinely with the right dose. Therefore, it is no doubt to consume beets for some people who have problems on blood sugar level.


4. Reduces The Risk during Pregnancy 

Every mother wants to have a safe condition while giving birth. Mothers must take some action to ensure that she could give birth well. They may go to the doctor and ask for a baby guide. They also have to consume best foods for their baby. Thus, consuming beets may help mother and the baby get the nutrients that they need. Due to Vitamin B folate, beet can help reducing the risk of giving birth. It is good for pregnancy to help the development of baby’s spinal column. On the opposite, deficiency of folate in pregnancy might lead to a condition called neural tube defects. Then, it is a good natural way to have a healthy pregnancy by eating beets routinely.


5. Prevents Premature Aging

A natural way is the best action you can do to protect your skin. If you want to have a good skin, try consuming beet juice. Since beets contain antioxidants, it can protect your skin from the damage by neutralizing free radicals and protecting your skin from the sun. Moreover, the lycopene inside beets helps you to keep the skin looks youthful.


6. Prevents Tumor Cells

The growth of tumor cells is unpredictable. In most cases, people with tumor cells do not even know that they have this terrible disease. Thus, you have to prevent it before it happens to you. Then, beets might be the best option for you. As mentioned above, beets contain betalain pigments. Recent studies also show that the betalain lessens human tumor cell growth. The studies tested the tumor cells type including stomach, colon, lung, breast, prostate, and testicular tissue. Moreover, these studies lead the first step for finding the right value of betalains which may prevent and treat certain cancer types.


7. Provides Antioxidant

An antioxidant is one of important substance that our body needs. Consequently, people like to consume fruit and vegetables to get more antioxidant for their body which helps to protect the body and the cell for the damage from free radicals. Nevertheless, people used to think that several vegetables contain the highest level of antioxidants such as berries, plums, oranges and grapes. Yet, beets are highly rich in antioxidants, so they have amazing health benefits for having antioxidants supports.

Also, they are a very good source of antioxidant vitamin C and manganese. They also have an unusual mix of antioxidants that they contain. It is antioxidant phytonutrients that give the vegetables their most red color. Thus, you must have no doubt to choose beets as your fruit option to eat instead of having the same antioxidant-contained fruits.


8. Prevents Inflammation

When it comes to inflammation, beets are the best source to help prevent it. Nowadays, people face the inflammation more likely such as bacterial infection and injury. For the solution, beets can help you to prevent the inflammation. They can lower the levels of several inflammatories by having C-reactive protein. They also provide cardiovascular as an anti-inflammatory to human body’s systems.


9. Acts as Anti-Cancer

Cancer is one of the most dangerous diseases in this world. People must learn how to prevent for having this disease. Consuming the good food might be one of the ways to prevent it. Besides, there are many fruits and vegetables that have been proven as Anti-Cancer. And in another hand, research shows that beetroot extract may help to reduce multi-organ tumor formation and slow down tumor development as it contains phytonutrients in it. It also revealed that beets are good at preventing lung, prostate, and colon cancer. The combination of antioxidant and anti-inflammatory molecules in beets highly helps reduction for risk of many cancer types. Thus, start your day by eating fruits and vegetables especially beets for getting the best benefits.


10. Supports Detoxification

Human’s body needs to detoxicate some toxins and other waste substances. As a matter of fact, if the body could not detoxicate, those substances would be harmful to our body. So, the body must throw the bad things and must receive the new good nutrients. Moreover, beets have the ability to support the detoxification. The one who works on it is the betalain pigments. Betalain itself purifies blood and the liver by removing toxic substances inside the body. Even so, it is really the fact that betalain has many functions to help human’s body defense disease includes to do detoxification.


11. Boosts Your Energy

Have you ever feel tired? The tired feelings cause by lessening energy in human’s body. People need much energy to start their day and to do some tasks. The energy itself comes from the nutrients we got while eating foods. So, the better foods will produce the better nutrients, too. Give yourself a try to drink beet juice to recover your body. Studies show that beets have a role boosting the energy. Beets increase the efficiency of the mitochondria that help to increase our energy since they have nitrates, which are converted to nitric oxide in the body. Nitric oxide has a role to expand the walls of blood vessels so that the oxygen release more nutrients and more energy. Besides, beets contain carbohydrates that give more energy to support your workout. And to give you more stamina, you can do workout routinely.


12. Improves Mental Health

The health we have to concern about is not just the physical but also the mental health. We can improve our health physical by eating good food and workouts. The same thing goes to improve our mental health. Besides, people may consume chocolate to reduce the stress they feel. However, beets could be one of the options. Beets can help you to improve your mental health as they contain betalain and tryptophan, which can relax the mind and create a nice feeling. As a result, having a daily beets juice may improve your mental health and makes your feeling better than before.


13. Prevents Strokes

This statement will be linked to point number 12. If your mental health is bad and you feel so much stressed, it will affect to your blood pressure level. The higher level of blood pressure, then it is also the higher chance to have a stroke.
Beets has known as their capabilities on preventing strokes. In fact, the presence of potassium in this food help boosting heart health. Next, potassium is called a vasodilator, it relaxes the blood vessels and reduces the blood pressures that impact the lowering risk of stroke. Thus, it has been proven that beets are such a health booster.

14. Prevents Respiratory Problems

The respiratory system is one of the most functional and most useful for our body. We have to do a healthy lifestyle in case preventing any respiratory health problems. Beets have been considered to prevent respiratory problems. Besides, beetroots highly rich in vitamin C which help to prevent asthma. The vitamin C works as an antioxidant that has many benefits to our body. Then, it is a perfect way to eat beets in case preventing any respiratory disease that could happen. 

15. Prevents Macular Degeneration

Macular degeneration can lead the vision loss of your eyes. Afterward, to prevent it you have to consume beets as one of many ways you can do. Beets have a role in slowing macular degeneration. Macular degeneration happens because of free radicals as an aging process. Even, the beta-carotene inside beets is a form of vitamin A, which has capabilities to against the damaging effects of the free radicals. Thus, if you want to have healthy eyes, try to consume beets routinely.


16. Acts as Aphrodisiac

To those of you who want to improve your sexual hormones and sexual performance, you may have to try eating beets from now. By adding beets as your food source, they have the capability to push your sexual hormones production. They commonly were known provides mineral boron that can boost libido, increase the fertility and improves the sperm mobility. Though, this function of beets has already known since the millennium.

17. An Option for Diet Menu

Nowadays, people have many food menu options to be applied to their diet. For this reason, they choose the best diet ways to make their body look better. Mostly, people choose berries, avocados, and almonds as their diet menu. Yet, It is good to know that beets can be used as an option for your diet menu. The nutrients that beets have can make your body healthier while doing a diet. They have magnesium, potassium, iron, vitamin B, fiber, and much more. In the second place, the sweet taste of this food makes this food the best option to choose. By adding beets to your salad, soup or any other food might make you happy to do a diet.


18. Body’s Weight Loss

As the previous statement, by doing diet, we may have a chance to lose weight. Beets are suitable ingredients for your diet. For instance, a cup of beet contains only 60 calories and it is full of fiber. It is a perfect option that helps you manage the weight progress. In addition, the sweetness of sugars contained in beets come with a lot of nutrients, so you do not need to worry about having bad impacts caused by the sugar.


19. Improves Your Body’s Growth

People have to fulfill their nutrient needs in case keeping their body healthy and ensuring that they have a good life. Accordingly, every fruit and vegetable that human consumed must have their own benefits for our body. For the examples, tomatoes highly rich in vitamin A, which help to improve our eyes for the ability to see things. So does the beets. Beets have many important benefits to our body. By consuming beets that contain potassium, it improves the nerve and muscle function. Beets also have manganese which is essential for your bones, kidneys, and liver. Then, it concludes that every nutrient contained in beets is improving our body’s growth.

20. Helps to Cure Fever

In old times, people used beets to cure fever. While consuming beets to cure fever, you also have to ensure that you get plenty of rest and stay hydrated by drinking water which helps you to improve the healing process of fever.

Related: Health Benefits of Mung Beans

21. Helps to Cure Digestive Disorders

As described, beets contain the high amount of fiber. For this reason, the fiber has benefits to our digestive systems. It works as cleaning out the gastrointestinal system in the colon and making healthy bowel movements. Thus, by doing that, fiber improves our digestive systems for a healthy condition.

Related: Health Risks of Obesity – Health Benefits of Pear

22. Helps to Heal Wound

Having bruises on your skin cause by accident may make you feel sick. Moreover, it has shown that vitamin C helps you improves the healing of bruises. As beets highly contain vitamin C, they are considered to promote the healing process of bruises and wounds. Also, since ancient times, beets leaves were believed for speeding up the healing process. Thus, using beets as one of the wounds treatment might be good to recover.

Related: Benefits of Yoga Headstand

As a result, now we all know the health benefits of beets.

Tips for Consuming Beets

  • People with kidney disease should avoid beetroots because they could worsen the kidney’s condition and bladder stones. We also recommend you to serve one-half whole medium beet to eat as you can get the nutrient benefit from it. Still, consume it wisely because consuming everything that taken too much is not a good thing, right?
  • You can serve beets as your food menu by lightly steam them. Then, add to your favorite salad or simply make them into drinking juice.
  • Consuming beets may cause your urine become red or pink in color. But it is a normal way that could happen. Indeed, the color comes to your urine as the process that nutrients in beets work on your body. This condition called ‘beeturia’ and it is not considered harmful.

As a result, now we know all health benefits of beets. Thus, we may now include beet as our best menu to stay healthy.