- The most important benefits of incorporating beets into your diet
- High content of cancer-protective antioxidants
- Improves eye health
- Elimination of toxins and improves heart health
- Contains anti-inflammatory properties
- Improves heart health
- Detoxifies the blood
- Helps maintain libido
- Has anti-aging properties
- Increases muscle endurance, stamina and recovery
- Helps prevent dementia
- Helps prevent iron deficiency anemia
The benefits and nutritional properties of beets -also called beets- are numerous; reduces inflammation, supports heart health, protects your digestive system, brain, eye health, and others that I will explain in this article.
Beets are a versatile food that can be eaten raw, in salads and juices, or cooked and added to a variety of recipes ranging from breakfast to dinner. In addition to fiber and vegetable proteins, beets provide folaton, magnesium, potassium, copper, magnesium, iron, vitamin C and group B bitamines.
The most important benefits of incorporating beets into your diet
High content of cancer-protective antioxidants
Beets are naturally rich in phytonutrients, antioxidants, vitamins, and trace minerals. They are an excellent source of phytonutrients called betalains (categorized as betanin and vulgaxanthin) that function as protective antioxidants against cancer and as anti-inflammatory molecules.
Studies have shown that betalains help protect the body against the development of cancers such as lung, stomach, colon and breast, as well as heart disease.
Improves eye health
The red, purple, crimson, or orange color of beets is an excellent indicator of its high antioxidant content.
Due to its antioxidants, beets are also very useful in protecting eye health. They are a source of lutein and zeaxanthin, two carotenoid phytonutrients that are also found in other similarly colored vegetables like carrots and squash.
These two phytonutrients play a role in protecting the eyes and preventing the development of certain conditions such as macular degeneration and cataracts.
Elimination of toxins and improves heart health
The highest proportion of these antioxidants that fight free radical damage are found in green beet greens. They contain more lutein and zeaxanthin than purple beet roots, although the roots are also a good source.
Betaines are useful for the elimination of toxins and the decrease of the amino acid homocysteine, which is linked to heart health. Betaine has been documented by the University of Maryland as an aid in lowering elevated homocysteine levels.
Contains anti-inflammatory properties
Anti-inflammatory compounds found in beets have been shown to inhibit the activity of cyclooxygenase enzymes, which the body uses to trigger inflammation.
While some degree of inflammation is necessary and important to the body because it keeps us free from bacterial or viral invaders, when it happens consistently and with more intensity, inflammation can be a serious problem.
Reduced levels of inflammation help fight disease, including heart disease, diabetes, and neurodegenerative diseases like Alzheimer's and Parkinson's disease.
The average person's diet is very high in inflammatory foods like processed foods, with high amounts of sugar and low amounts of nutrients. Therefore, eating whole foods such as beets is an excellent way to reduce the immune system's inflammatory response.
Beets are able to fight inflammation due to its betaine compounds, which is activated from choline, which is derived from B vitamins.
Improves heart health
Betaine and choline have been shown to powerfully regulate inflammation in the cardiovascular system, helping to lower cholesterol levels and high blood pressure.
Choline is able to do this due to its ability to deactivate homocysteine, responsible for inflammatory reactions in the body that increase the risk of cardiovascular problems such as atherosclerosis or blocked arteries.
Beets also contain nitrate compounds that have been shown in various studies to positively benefit cholesterol levels. Researchers currently recommend regular consumption of nitrate-rich vegetables, such as beets, in order to protect heart health.
Detoxifies the blood
Beets are known to be natural detoxifiers. These are able to help detoxify and cleanse the blood of toxins, heavy metals and waste due to their compounds called glutathione, essential for the detoxification of the liver and other digestive organs.
Additionally, beet fiber helps flush waste and toxins out of the digestive tract, while restoring normal and regular bowel movements.
The betalains in beets help form glutathione that neutralizes toxins and makes them soluble in water, which means that they can be eliminated through urine.
Various studies have shown that when animals are given beet extract, their blood becomes more purified and free of toxins and mutagens.
Helps maintain libido
Many cultures have long thought of beets as a natural aphrodisiac. It is believed that it can help increase and maintain sex drive by increasing blood flow to the reproductive organs.
Beets are able to do this due to their high levels of nitrates and boron, two substances that work in the body to regulate the production of human sex hormones.
Reduced inflammation, increased circulation, and increased energy are also benefits of beets that maintain sexual desire.
Has anti-aging properties
Consuming beets is one of the best ways to cleanse the digestive tract and blood of contaminants caused by diet and lifestyle that produce high levels of inflammation.
Detoxification in combination with the high antioxidant values found in beets are an effective way to achieve natural aging.
Beets are a great way to help balance pH levels and alkalize the body. The pH scale is used to determine acidity versus alkalinity, with values 7.1-14 representing alkalinity and 7 being neutral.
Most diseases develop in an acidic environment, so the goal is to keep the body slightly alkaline with whole foods and alkalizing foods like fruits and vegetables that help achieve this goal.
Limiting your consumption of low-quality, processed foods and eating more alkaline foods, such as beets and other root vegetables, can protect your body from diseases that occur more frequently in people as they age.
This is due to its ability to decrease inflammation. Beets are also a great source of fiber, which helps the digestive system function properly. It even supports weight loss, another key area that becomes important as you age.
Increases muscle endurance, stamina and recovery
Beets contain nitrates that in the past were considered harmful when consumed from cold cuts, bacon, and other low-quality packaged meats.
However, the type of nitrates found in whole foods, like beets, are actually very beneficial for increasing energy and performance.
Beets have been shown to provide the type of nitrates that the body uses for recovery and increased physical performance.
Other studies have shown that supplementation with the type of nitrates found in beets allows athletes to improve their performance and experience less stress from exercise.
Helps prevent dementia
Scientists at Wake Forest University conducted research showing that drinking beet juice increases oxygen delivery to the brain and prevents the progression of senile disorders such as senile dementia.
Lack of adequate oxygen supply has been linked to aging and senile dementia, and is common with advancing age.
Consuming beet juice as part of a diet high in nitrates can improve blood supply and improve oxygenation to non-oxygenated missing areas.
Helps prevent iron deficiency anemia
Due to the high amounts of iron in beets, eating the vegetable or drinking its juice helps replenish this nutrient.
If we have adequate amounts of iron in our blood, the air we breathe can be efficiently transported throughout the body.
To further increase the absorption of iron in beets, it is recommended to include a source of vitamin C in the same meal.