Beets Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Beets

  • Good for the Heart

    Beets contain a compound known as Glycine betaine, which has health effects on your heart. The compound helps reduce the homocysteine levels in your body. The vegetable is also a good source of dietary fiber, which assists in getting rid of LDL cholesterol and triglycerides. Potassium, an essential mineral that is found abundantly in beetroot is effective in regulating heart rate. All these lower the risk of developing cardiovascular disease such as peripheral vascular diseases, stroke and coronary heart disease.
  • Prevent Birth Defects

    The health fact that raw beets are enriched with folate makes them a great food for pregnant women. Beets provide you with 109 mcg of folate in every 100 g of the vegetable. Research has proven that foods that are high in folate are able to protect the newborn from birth defects such as spina bifida.
  • Aid Bowel Movements

    Beets and bowel movements are closely related. The nutrient-rich vegetable is loaded with dietary fiber, which promotes better bowel movement and is useful in curing constipation.
  • Packed with Antioxidants

    Substantial amount of antioxidants is another health purpose of eating beets. The vegetable contains an abundance of carotenoids, healing flavonoids, vitamin A and vitamin C. They are powerful antioxidants which help your body in anti-aging, boost your immune system and help your body to fight against cancer.
  • Beneficial to Liver Health

    One of the most important merits of beets is the cleansing effect on the liver. They help improve liver functions. Beet juice is also capable of combating fatty liver disease as it is full of betaine, a substance that contributes to the color of beets.
  • Other Health Properties of Beets

    The root of beets was used to as a natural remedy to relieve indigestion and to treat fever. Boron that is found in the vegetable is said to stimulate production of sex hormones. 

Overview and Facts about Beets

Raw Purple-Red Beets

The beet (scientific name Beta vulgaris) is an edible plant originated from the Mediterranean and is closely related to the Swiss chard. The whole beet plant can be consumed including the beetroot and beet greens.

A number of cultivars have been grown for consumption. The most common one features the purple-red root, but there are also golden beets, which have the color of yellow to orange. Another rare cultivar, which has white and red concentric circles on the flesh, is also available and is known as candy cane beet or chiogga.

Beets are a versatile vegetable. They can be boiled, baked, roasted and grilled. Beet greens may also be included in quiche and salads or any other dishes that call for chard. Select firm and plump beets to enjoy their delicious flavor. Avoid those with discoloration. To keep the moist of beets, detach the greens and store them in the refrigerator. 

Beet Nutrition Value and Calories

Nutrition Facts of 1 Cup (136 g) Raw Beets
Calories 58 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 106 mg
Total Carbohydrates 13 g
Dietary Fiber 4 g
Sugars 9 g
Protein 2 g


Beet Recipe

Pickled Beet Recipe

  • 4 kg fresh beets
  • 5 ml whole cloves
  • 5 ml whole allspice
  • 2 sticks cinnamon
  • 480 ml sugar
  • 480 ml cider vinegar

Carefully wash the beets. Drain. Boil some water and add the beets. Allow simmering for 20 minutes; make sure they become tender. Drain and allow the beets to cool. Remove the root ends, stem and skin. Wrap the spices in a piece of cheesecloth and tie up. Fill a saucepan with 480 ml water, place the filled cheesecloth and remaining ingredients in the water and bring to a boil. Add the beets and simmer for approximately 10 minutes. Discard the spices and pour into hot quart jars. Seal and process the pickle in boiling-water bath for around half an hour. 

Beet Side Effects

Drinking beet juice alone may cause stomach upset, hives, rashes and paralysis of vocal chords. Try mix with other fruits and vegetables. Beet is high in sugar; thus drinking the juice may raise the blood sugar levels. Excessive beet consumption may lead to kidney damage and calcium deficiency.

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Turnip Health Benefits Ginger Health Benefits Spinach Health Benefits

Health Benefits of Vegetables

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