What Are Beets and Why Are They Considered a Superfood?
Beets, also known as beetroot (Beta vulgaris), are root vegetables valued for their distinctive colour and nutrient content. They are often described as a superfood because they provide dietary fiber, folate, naturally occurring nitrates, and a range of antioxidant compounds, including betalains.
From a nutritional perspective, beets contribute to overall diet quality by supplying micronutrients and plant compounds that support normal metabolic and circulatory functions. Their value does not lie in a single specific health effect, but in their ability to complement a balanced eating pattern when consumed regularly as part of a varied whole-food diet.
Beets can be eaten raw, cooked, roasted, juiced, or fermented, and both the root and leaves are edible. As with all foods commonly labelled as superfoods, the benefits of beets are best realized through consistent, moderate consumption within a diverse and nutritionally balanced diet.
Key Takeaways
- Beets contain high concentrations of nitrates that naturally lower blood pressure and improve cardiovascular health
- The betalain compounds in beets provide powerful anti-inflammatory and antioxidant benefits that fight chronic disease
- Athletes consume beet juice before competition because it enhances oxygen efficiency and improves endurance performance
- Both the root and leafy greens of beets are edible and packed with essential nutrients, including folate, manganese, and fiber
- Raw beet preparation preserves more nutrients than boiling, with juicing offering one of the most bioavailable delivery methods
Beets might stain your hands red, but they’re worth the mess for their incredible health benefits. These vibrant root vegetables pack a powerful nutritional punch that can transform your well-being in surprising ways. From lowering blood pressure to boosting athletic performance, beets deserve a prime spot in your weekly meal rotation.
The humble beet has been used for centuries as both food and medicine. Modern research now confirms what traditional healers have long known – these ruby gems contain unique compounds that support everything from heart health to digestion. Leveraging natural solutions, such as beets, can be one of your strongest allies in maintaining optimal health without relying solely on pharmaceuticals.
Powerful Health Benefits Hidden in This Vibrant Root
Beneath the earthy exterior of beets lies a treasure trove of health-enhancing compounds. Unlike many processed health supplements, beets deliver their benefits in a complete, natural package that your body recognizes and utilizes efficiently. Their deep, vibrant color signals the presence of powerful phytonutrients that work synergistically to improve multiple body systems simultaneously.
Rich in Essential Nutrients
Beets deliver an impressive array of vitamins and minerals in a low-calorie package. Just one cup of beets provides significant amounts of folate (essential for DNA synthesis and repair), manganese (important for bone formation and metabolism), potassium (critical for heart function), and vitamin C (a powerful antioxidant). They’re also rich in copper, which helps form red blood cells, and magnesium, which supports muscle and nerve function. The nutritional density of beets makes them an efficient way to meet your daily requirements without excess calories.
Natural Compounds That Fight Disease
What makes beets truly special are their unique phytochemicals that you won’t find in many other foods. Betalains, the pigments that give beets their distinctive color, have powerful anti-inflammatory and antioxidant properties that help neutralize free radicals in the body. These compounds have been linked to reduced cancer risk, improved liver function, and protection against cellular damage. Additionally, beets contain nitrates that convert to nitric oxide in the body, a compound that relaxes blood vessels and improves circulation throughout the system.
Surprising Performance Boosters
The performance-enhancing effects of beets might be their most surprising benefit. Research has consistently shown that consuming beets, particularly in juice form, can enhance athletic endurance and recovery. The nitrates in beets help muscles use oxygen more efficiently, allowing you to exercise longer with less fatigue. Studies show improved performance in both high-intensity and endurance activities, with some athletes experiencing a 1-2% improvement in race times – a significant edge in competitive sports. Even for non-athletes, this oxygen efficiency translates to more energy and better physical function in daily activities.
Heart-Healthy Compounds in Beets You Need to Know
Heart disease remains the leading cause of death worldwide, but simple dietary changes like incorporating beets can significantly reduce your risk factors. The heart benefits of beets come from multiple mechanisms working together, creating a comprehensive approach to cardiovascular health. From blood pressure regulation to improved circulation, beets support your heart in ways that even some medications can’t match.
The combination of nitrates, betalains, and fiber in beets creates a three-pronged approach to heart health that addresses multiple risk factors simultaneously. Unlike isolated supplements or medications that target only one pathway, beets provide a holistic solution by supporting overall vascular health, reducing inflammation, and improving blood lipid profiles all at once.
Nitrates Lower Blood Pressure Naturally
The nitrates in beets convert to nitric oxide in your body, which relaxes and dilates blood vessels, allowing blood to flow more freely with less pressure against arterial walls. Multiple clinical studies have demonstrated that consuming beet juice can lower blood pressure by 4-10 points within hours of consumption. This effect appears strongest in people with already elevated blood pressure, making beets a perfect natural remedy for those at risk of hypertension. The blood pressure-lowering effects can last up to 24 hours after consumption, suggesting that regular beet intake could provide sustained cardiovascular benefits. Additionally, exploring other superfoods may further enhance these health benefits.
- Drinking 1 cup of beet juice can lower systolic blood pressure by 4-10 mm Hg
- Effects begin within 3 hours and can last up to 24 hours
- Regular consumption may reduce long-term hypertension risk
- Works through nitric oxide pathways to relax blood vessels
Betalains: The Anti-Inflammatory Powerhouses
Betalains are a class of potent antioxidants that give beets their vibrant crimson color. These compounds aren’t just pretty to look at – they actively work to reduce inflammation throughout your body. Unlike many other colorful fruits and vegetables, beets contain a unique type of betalain called betacyanin that isn’t found in most other foods. This particular compound has been shown to inhibit cyclooxygenase enzymes (the same ones targeted by aspirin and ibuprofen) but without the potential side effects of those medications.
The inflammation-fighting properties of betalains are particularly beneficial for those suffering from chronic inflammatory conditions. Research has shown that regular consumption of beet products can reduce markers of inflammation like C-reactive protein and interleukin-6 in the bloodstream. For those dealing with inflammatory conditions like arthritis, incorporating beets into your diet may provide natural relief without the side effects of pharmaceutical anti-inflammatories.
How Beet Compounds Improve Blood Flow
Beyond just lowering blood pressure, the nitrates and other compounds in beets improve overall blood flow throughout your body. When you consume beets, nitrates convert to nitric oxide, which signals blood vessels to relax and dilate. This enhanced circulation delivers more oxygen and nutrients to your tissues, resulting in everything from improved cognitive function to better exercise recovery. For those concerned about circulation issues, particularly in extremities, regular beet consumption may help maintain healthy blood flow to those areas.
Better Than Medications? What Science Says
While medications certainly have their place in treating serious cardiovascular conditions, research suggests that beets may provide some advantages for mild to moderate hypertension. Unlike many blood pressure medications that work through a single mechanism, beets improve cardiovascular health through multiple pathways simultaneously. They don’t just lower blood pressure – they also reduce inflammation, improve endothelial function, and provide antioxidant protection. For many people with borderline high blood pressure, adding beets to their diet may be enough to avoid medication, or at least reduce dosage requirements when used under medical supervision.
Beets for Exercise and Athletic Performance
The performance-enhancing effects of beets have made them increasingly popular among everyone from weekend warriors to Olympic athletes. The specific compounds in beets work to improve how efficiently your body uses oxygen during exercise, essentially giving you more stamina without additional training. This benefit extends beyond elite athletes – even regular exercisers can experience noticeable improvements in endurance and recovery when incorporating beets into their pre-workout nutrition.
Why Athletes Drink Beet Juice Before Competition
Elite athletes have embraced beet juice as a legal performance enhancer because of its remarkable ability to improve endurance. The nitrates in beet juice convert to nitric oxide, which reduces the oxygen cost of exercise – essentially allowing muscles to do more work while using less oxygen. Studies have shown that consuming beet juice 2-3 hours before exercise can improve performance by 1-3%, which can translate to significant time improvements in endurance sports. Many professional and Olympic athletes now include beet juice as a standard part of their pre-competition nutrition protocol, particularly in endurance events like cycling, running, and swimming.
Oxygen Efficiency Improvements
The magic of beets for athletic performance lies in how they enhance oxygen utilization. When you consume beets, the nitrates improve the efficiency of mitochondria – the cellular powerhouses responsible for energy production. This means your muscles can generate the same amount of energy while consuming less oxygen. For athletes, this translates to being able to maintain higher intensities for longer periods without hitting the wall. Even for non-athletes, this improved oxygen efficiency can translate to better energy levels during daily activities and less fatigue during physical tasks.
How Much You Need for Performance Benefits
Research indicates that consuming about 500ml (approximately 2 cups) of beet juice or 200-300g (about 2-3 medium beets) approximately 2-3 hours before exercise provides optimal performance benefits. The effects typically peak around 2-3 hours after consumption and can last for up to 6-8 hours, making timing important for maximum benefit. For those who don’t enjoy the taste of straight beet juice, concentrated beet shots are now available commercially, offering the same benefits in a smaller, more palatable serving. Consistency appears to be key – while a single dose provides acute benefits, regular consumption may lead to more sustained improvements in performance.
Anti-Inflammatory and Disease-Fighting Properties
The rich phytonutrient profile of beets makes them powerful allies in fighting chronic disease. Beyond their cardiovascular benefits, beets contain compounds that help combat inflammation, support cellular health, and protect against oxidative damage. In a world where chronic inflammation underlies many modern diseases, incorporating anti-inflammatory foods like beets can be a cornerstone of preventative health.
How Beets Combat Chronic Inflammation
Chronic inflammation is at the root of many modern diseases, from heart disease to arthritis to certain cancers. Beets contain powerful anti-inflammatory compounds that help calm this inflammatory response. The betalains in beets have been shown to inhibit specific enzymes and signaling pathways that trigger inflammation, particularly in joint tissues. Regular consumption can reduce inflammatory markers in the blood and help manage conditions where inflammation plays a key role, potentially reducing reliance on pharmaceutical anti-inflammatories for some individuals.
Cancer-Fighting Potential of Betalains
The unique phytochemical profile of beets has shown promising anti-cancer properties in numerous studies. Betalains and other compounds in beets appear to inhibit cancer cell proliferation and may even induce apoptosis (programmed cell death) in certain cancer cell lines. Research has been particularly promising for colon cancer protection, where the fiber content and phytochemicals in beets work synergistically to maintain colon health. While beets shouldn’t be considered a cancer treatment, including them regularly in your diet may contribute to a comprehensive cancer prevention strategy that includes other colorful fruits and vegetables, like avocado.
Digestive Benefits and Gut Health Support
Beets support digestive health through multiple mechanisms. The fiber content in beets promotes regular bowel movements and feeds beneficial gut bacteria. These friendly bacteria produce short-chain fatty acids that nourish colon cells and reduce inflammation throughout the body. Beets also contain betaine, a compound that helps the liver process fats and supports healthy bile production for optimal digestion. For those struggling with constipation or seeking to improve their gut microbiome, beets can be an effective natural addition to your digestive health protocol.
Nutritional Profile: More Than Just a Pretty Color
The impressive nutritional density of beets makes them a powerhouse food for overall health. Beyond their unique phytochemicals, beets are packed with vitamins, minerals, and fiber that support numerous body systems. One cup of cooked beets contains just 75 calories while delivering an array of essential nutrients that many Americans don’t get enough of in their standard diet.
Vitamin and Mineral Content
Beets provide an impressive array of essential nutrients in a low-calorie package. They’re particularly rich in folate (vitamin B9), providing about 20% of your daily needs in just one cup. This B vitamin is crucial for healthy cell division, DNA synthesis, and the prevention of birth defects during pregnancy. Beets also deliver manganese, copper, potassium, magnesium, and vitamin C. The mineral content of beets supports everything from bone health to nerve function to immune response, making them a truly comprehensive health food.
- Folate: 20% of Daily Value per cup
- Manganese: 14% of Daily Value per cup
- Potassium: 9% of Daily Value per cup
- Copper: 8% of Daily Value per cup
- Vitamin C: 6% of Daily Value per cup
Fiber Content for Digestive Health
With nearly 4 grams of fiber per cup, beets provide both soluble and insoluble fiber that support digestive health. The soluble fiber acts as a prebiotic, feeding beneficial gut bacteria and helping manage cholesterol levels. The insoluble fiber adds bulk to stool, preventing constipation and supporting regular elimination. This combination makes beets particularly beneficial for those looking to improve digestive function naturally without relying on supplements or medications. The fiber content also contributes to the feeling of fullness, potentially helping with weight management efforts.
Calorie Count and Macronutrients
Beets offer an excellent nutritional return on caloric investment. One cup of cooked beets contains approximately 75 calories, with most of the energy coming from natural sugars and complex carbohydrates. Despite containing natural sugars, beets have a moderate glycemic index due to their fiber content, meaning they won’t spike blood sugar dramatically in most people. Beets are naturally very low in fat (less than 0.5g per cup) and contain about 2.5g of protein per cup. This macronutrient profile makes beets an excellent addition to a balanced diet for those maintaining or losing weight.
Best Ways to Prepare Beets for Maximum Benefits
How you prepare beets significantly impacts their nutritional value. Different cooking methods can either preserve or diminish the beneficial compounds in beets. Understanding the best preparation techniques ensures you get maximum health benefits from these remarkable root vegetables while also creating delicious dishes you’ll want to eat regularly.
Raw vs. Cooked: Which Preserves More Nutrients?
Raw beets retain the highest levels of heat-sensitive nutrients like vitamin C and folate. Grating raw beets into salads or slicing them thinly for sandwiches preserves these delicate nutrients. However, cooking beets doesn’t diminish their most valuable compounds – the nitrates and betalains remain largely intact through gentle cooking methods. If you prefer cooked beets, steaming or roasting are better options than boiling, which can cause water-soluble nutrients to leach out into the cooking water. For those who find raw beets too earthy, lightly steaming them can soften the flavor while preserving most nutrients.
Juicing Benefits and Quick Recipe
Juicing beets provides the most concentrated and bioavailable form of their beneficial compounds, particularly the nitrates that support cardiovascular health and athletic performance. When juiced, these compounds are rapidly absorbed into the bloodstream without requiring digestion of the fiber matrix. For those targeting specific health benefits like blood pressure reduction or enhanced athletic performance, beet juice delivers the most potent effects. Try combining 1 medium beet with 1 apple, 1-inch ginger, and half a lemon for a delicious and potent health tonic that masks some of the earthy flavor that some find challenging. If you’re interested in other nutrient-rich foods, consider exploring the benefits of acai as well.
Roasting for Flavor Without Losing Nutrients
Roasting beets concentrates their natural sweetness while preserving most of their beneficial compounds. The dry heat caramelizes the natural sugars, creating a delicious flavor that even beet skeptics often enjoy. To roast beets, simply wrap whole, cleaned beets in foil and bake at 400°F for 45-60 minutes until tender. Once cooled, the skins slip off easily, and the beets can be sliced or diced for salads, side dishes, or blended into dips. The roasting process actually makes some nutrients more bioavailable while preserving the all-important nitrates and betalains.
Don’t Waste the Greens! Their Surprising Benefits
Beet greens are nutritional powerhouses that many people discard, unaware they’re throwing away some of the most nutrient-dense parts of the plant. The leafy greens contain even higher concentrations of vitamins K, A, and C than the roots, along with significant amounts of calcium and iron. These nutrients support bone health, immune function, and energy production. Beet greens can be prepared like spinach – sautéed with olive oil and garlic, added to smoothies, or incorporated into soups and stews. Using both the roots and greens maximizes the value of your purchase while providing complementary nutrients.
Add These Delicious Beet Recipes to Your Weekly Menu
Incorporating beets into your diet doesn’t have to be boring or challenging. With these simple, delicious recipes, you can enjoy the health benefits of beets in versatile ways that appeal to different tastes. Each of these preparations preserves the beneficial compounds in beets while creating dishes that are as delicious as they are nutritious.
Simple Beet and Goat Cheese Salad
This classic combination highlights the natural sweetness of beets against the tangy creaminess of goat cheese. Roast 3-4 medium beets until tender, cool, peel and dice them, then toss with 2 tablespoons of balsamic vinegar and 1 tablespoon of olive oil. Arrange on a bed of arugula, sprinkle with 2 ounces of crumbled goat cheese, and top with a handful of toasted walnuts and a drizzle of honey. The fat in the cheese and nuts actually helps your body absorb more of the fat-soluble nutrients in the beets, while the acid in the vinegar brightens the earthy flavor. This salad makes an elegant starter or light lunch that delivers significant nutritional benefits.
5-Minute Energizing Beet Smoothie
For a quick pre-workout energy boost or morning vitality tonic, this smoothie delivers concentrated beet benefits in a delicious package. Blend 1 small raw beet (peeled and chopped), 1 frozen banana, 1 cup frozen berries, 1 tablespoon almond butter, 1 cup plant milk, and a small knob of ginger until smooth. The natural sweetness from the banana and berries balances the earthiness of the beets, while the ginger adds a pleasant zing that further supports circulation. This smoothie provides the performance-enhancing benefits of beets in an easily digestible form that’s perfect before exercise or as a nutritious breakfast on busy mornings.
Roasted Beet Hummus
This vibrant pink dip turns ordinary hummus into a nutritional powerhouse with the addition of roasted beets. Combine 1 large roasted beet, 1 can of drained chickpeas, 2 tablespoons tahini, 2 tablespoons olive oil, 1 garlic clove, the juice of 1 lemon, and a pinch of cumin in a food processor. Blend until completely smooth, adding water if needed to reach the desired consistency. The resulting dip is not only visually stunning but also combines the protein and fiber of chickpeas with the heart-healthy benefits of beets. Serve with vegetables or whole grain crackers for a nutrient-dense snack that supports cardiovascular health while satisfying hunger.
Golden Beet Alternative for Those Who Dislike Red Beets
For those put off by the earthy flavor of red beets, golden varieties offer a milder, sweeter alternative with many of the same health benefits. Golden beets contain similar nitrate levels but different betalain pigments called betaxanthins, which still provide antioxidant benefits. Try roasting golden beets with a drizzle of olive oil, then tossing them with orange segments, pistachios, and a light vinaigrette for a refreshing side dish. The citrus helps mask any remaining earthiness while adding complementary flavor and vitamin C, which enhances iron absorption from the beets.
Another appealing way to enjoy golden beets is to slice them thinly on a mandoline and bake them into crispy chips with just a light spraying of oil and a sprinkle of sea salt. These colorful, nutritious chips satisfy the craving for something crunchy while delivering beet benefits in a form that appeals to even picky eaters.
Who Should Be Careful With Beet Consumption
While beets offer remarkable health benefits for most people, certain individuals should approach beet consumption with caution. Like many potent natural foods, beets can interact with specific health conditions or medications. Understanding these potential concerns helps you make informed decisions about incorporating beets into your personal health plan, potentially in modified amounts or preparations.
Kidney Stone Concerns
Beets contain significant levels of oxalates, compounds that can contribute to kidney stone formation in susceptible individuals. Those with a history of calcium oxalate stones – the most common type of kidney stone – may need to moderate their beet consumption or consult with their healthcare provider about appropriate amounts. Cooking beets can reduce their oxalate content somewhat, making them safer for those with borderline concerns. Staying well-hydrated when consuming beets can also help flush oxalates through the system more efficiently, reducing the risk of stone formation.
For those with kidney stone history but who still want the benefits of beets, juicing may not be the best option, as it concentrates the oxalates. Instead, moderate consumption of cooked beets, perhaps 1/2 cup several times weekly rather than daily consumption, might provide a reasonable balance of benefits without excessive risk.
Blood Pressure Medication Interactions
The natural nitrates in beets lower blood pressure, which is generally beneficial but could potentially interact with prescription blood pressure medications. This combination could theoretically cause blood pressure to drop too low in some individuals. If you’re taking medications such as ACE inhibitors, beta-blockers, or calcium channel blockers, it’s wise to monitor your blood pressure when adding beets to your regular diet and consult with your healthcare provider.
“Patients taking blood pressure medications should not avoid beets entirely, as they provide valuable nutrients. Instead, they should be consistent with their beet intake and inform their healthcare provider, who can adjust medication dosages if needed. The goal is to integrate healthy foods while maintaining optimal blood pressure control.” – Cleveland Clinic
The potential interaction doesn’t mean those on blood pressure medications should avoid beets entirely. Rather, consistency is key – sudden large increases in beet consumption could potentially lead to notable blood pressure changes, while regular, moderate intake allows the body and medication regimen to adjust appropriately. Always keep your healthcare provider informed about significant dietary changes when taking prescription medications.
Some healthcare providers even work with patients to gradually increase beet consumption as a way to potentially reduce medication requirements over time, always with proper monitoring and medical supervision. For those interested in exploring other nutrient-rich foods, superfoods can be a valuable addition to a balanced diet.
FODMAP Content for IBS Sufferers
Beets contain moderate amounts of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can trigger digestive symptoms in people with irritable bowel syndrome or similar digestive sensitivities. The specific FODMAP of concern in beets is fructans, which can cause gas, bloating, and discomfort in sensitive individuals. Those following a low-FODMAP diet for IBS management may need to limit beet portions to about 2 tablespoons per serving or avoid them during the elimination phase of their diet protocol.
Transform Your Health With This Underappreciated Superfood
Incorporating beets into your regular meal rotation offers a simple yet powerful way to enhance your health naturally. From supporting heart health to boosting athletic performance to fighting inflammation, few foods deliver such wide-ranging benefits in such a delicious package. For more information on these benefits of beets, start with small portions if you’re new to beets, perhaps hiding them in smoothies or blending them into dips, gradually increasing as your palate adjusts to their unique flavor profile.
Remember that consistency matters more than quantity – regular moderate consumption of beets will provide more sustainable benefits than occasional large amounts. Whether you’re seeking to lower blood pressure naturally, enhance your workout performance, or simply add more nutrient-dense foods to your diet, beets deserve a place at your table as one of nature’s most powerful health-enhancing foods. Try incorporating them into at least two meals weekly to begin experiencing their remarkable effects on your energy, circulation, and overall well-being.
Important Note: Beets
Beets are naturally high in oxalates and nitrates. Individuals with kidney stone concerns or specific dietary restrictions may wish to consume them in moderation.
A Note on Superfoods, Minerals, Modern Diets, and Supplementation
While foods often described as superfoods, like beets, can provide valuable nutrients and plant compounds, it is increasingly recognized that modern agricultural practices have reduced the natural mineral content of many soils. Intensive farming, repeated crop cycles, and the widespread use of agrichemicals mean that even high-quality whole foods may no longer contain the full range of naturally occurring, plant-derived trace minerals that were once more abundant in traditional diets.
For this reason, some people choose to complement a whole-food diet with mineral and vitamin supplementation. In particular, hydrophilic (water-soluble) plant-derived trace minerals differ in structure and bioavailability from many common rock-derived mineral supplements. These minerals occur naturally in plants and were historically consumed through mineral-rich soils and vegetation.
I have personally used a broad-spectrum plant-derived trace mineral supplement for over twenty years, alongside the recommended daily intake of essential vitamins. This approach has formed part of my long-term nutritional routine. My own experience, which I describe in detail elsewhere, reflects the potential value of addressing micronutrient gaps that diet alone may not fully cover in the modern food environment.
If you would like to explore this topic further, I have written an in-depth article describing my personal experience with plant-derived trace mineral supplementation, including background information and sourcing considerations:
The trace minerals and complementary vitamins discussed there are available through my web shop in several forms, including liquids, capsules, powders suitable for recipes, and formulations intended for pets. As with all supplements, individual needs vary, and readers are encouraged to make informed choices and seek professional guidance where appropriate.
Frequently Asked Questions
Beets are a nutritional powerhouse that can enhance your health in numerous ways. Here’s what you need to know about incorporating this vibrant root vegetable into your wellness routine, along with other nutritious options like barley.
Many people have questions about beet consumption, from practical concerns to optimal intake for specific health benefits. The answers below are based on current research and can help you navigate the most common questions about incorporating beets into your diet effectively.
Understanding these practical aspects of beet consumption can help you incorporate them into your routine more effectively, ensuring you gain maximum benefits while avoiding potential pitfalls. With this knowledge, you can confidently enjoy beets as part of your regular health routine.
While beets require a little preparation effort, the health benefits they offer make them one of the most valuable additions to a wellness-focused diet. Their unique combination of nutrients and beneficial compounds simply can’t be found in any supplement or processed food product.
Can beets really turn urine and stool red?
Yes, this phenomenon, called beeturia, affects approximately 10-14% of the population and is completely harmless. The red color comes from betalains that aren’t fully metabolized during digestion. If you experience this effect, don’t be alarmed – it’s not blood and typically clears within 24-48 hours after consuming beets. Some research suggests beeturia may actually be a marker of good iron status, as people with iron deficiency tend to metabolize betalains more completely. If you’re concerned about distinguishing between beeturia and blood in urine or stool, note that beeturia creates a distinctive pinkish-red color rather than the darker red of blood.
How many beets should I eat per week for health benefits?
Research suggests that consuming beets 2-3 times per week provides significant health benefits for most people. This could mean about 1/2 cup of cooked beets per serving, or approximately 4-6 medium beets weekly. For specific benefits like blood pressure reduction, consuming beets more frequently (even daily) may provide greater effects, though most research shows benefits begin with just 2-3 servings weekly. Those seeking athletic performance benefits may want to consume about 2 cups of beet juice (or equivalent) approximately 2-3 hours before exercise for optimal results. As with any functional food, individual responses vary, so monitoring your own results can help you determine your ideal consumption pattern.
Are canned beets as healthy as fresh beets?
Canned beets retain many of the beneficial compounds of fresh beets, including the nitrates and betalains that provide most health benefits. The canning process does involve heat, which can reduce levels of heat-sensitive nutrients like vitamin C and folate, but the most valuable compounds remain largely intact. Choose canned beets packed in water with no added salt or sugar for the healthiest option. Rinsing canned beets before consuming can further reduce any added sodium. While fresh or frozen beets may have slightly higher nutritional value, canned beets are certainly better than no beets at all and provide a convenient, year-round option.
Some research actually suggests that the heat from processing might increase the bioavailability of certain compounds in beets by breaking down cell walls, potentially making some nutrients more accessible than they would be in raw beets. So while fresh beets might have slightly higher overall nutrient content, canned beets still provide significant health benefits.
Do golden beets have the same benefits as red beets?
Golden beets contain similar nitrate levels to red beets, providing comparable benefits for blood pressure and athletic performance. The main difference lies in their pigments – golden beets contain betaxanthins rather than the betacyanins found in red beets. Both pigment types are betalains with antioxidant properties, but some research suggests the specific compounds in red beets may have slightly stronger anti-inflammatory effects. However, golden beets still offer significant health benefits and may be preferable for those who find the taste of red beets too earthy or are concerned about the red discoloration that can occur after eating red beets.
How long do fresh beets last in the refrigerator?
Fresh beets can last 2-3 weeks in the refrigerator when properly stored. For maximum freshness, remove the beet greens (which should be used within 2-3 days) and store the unwashed root bulbs in a perforated plastic bag in the crisper drawer. Leave about an inch of stem attached to prevent the beets from “bleeding” and losing nutrients. Avoid washing beets until you’re ready to use them, as excess moisture can accelerate spoilage. If your beets begin to feel soft or develop mold, it’s time to discard them. For longer-term storage, consider roasting and freezing beets, which can extend their usability for up to 8-12 months.
Many home gardeners also store beets in boxes of slightly damp sand in a cool basement or root cellar, where they can last for several months. This traditional storage method works particularly well for those who grow or purchase beets in large quantities during the peak harvest season.
For the absolute freshest beets with maximum nutritional value, consider shopping at farmers’ markets during beet season or growing your own. Beets are relatively easy to grow in most climates and can be harvested young for tender greens or allowed to mature for larger root bulbs. If you’re interested in diversifying your garden, you might also consider growing wasabi, which can add a unique flavor to your culinary creations.