How Beets Help Promote a Healthy Lifestyle

Nutrient Content


Excellent Source of: 

  • Folate – 37%

Good Source of: 

  • Vitamin C – 11%

Also a Source of:

  • Vitamin B6 – 5%


Excellent Source of: 

  • Manganese – 37%

Good Source of: 

  • Potassium – 13%

Also a Source of:

  • Magnesium – 8%
  • Iron – 6%
  • Copper – 5%


Excellent Source of: 

  • Fiber – 15%

Also a Source of:

  • Antioxidants – Betalains, beta carotene, caffeic acid
  • Nitrates

*Nutritional Info From (1)

How Beets Prevent Chronic Disease

Beets are a very unique vegetable, as they provide more sugar than most vegetables. Despite this fact, beets are still an excellent resource for a the prevention of chronic disease.

How Beets May Help to Prevent Cancer

Beets contain a number of compounds that make it an intriguing resource for cancer prevention.

  • Beets contain compounds called betalains. These compounds give beets their deep, red color. Studies have shown that these compounds have strong antioxidant and anti-inflammatory properties. (2) Cancer is often caused by chronic exposure to inflammation and oxidative stress from free radicals in our cells. Betalains help limit these issues by neutralizing inflammatories and oxidants to prevent tissue damage and further spread of cancer. More studies need to be executed to confirm the current findings; however, the results are promising thus far.
  • Beets also contain another class of antioxidants called carotenoids. Specifically, the dominant carotenoid in beets is beta carotene, which has strong anti-cancer properties. (2) Beta carotene obtained in your diet and has been shown to reduce our risk for lung cancer in non-smokers. (3)

How Beets Help to Prevent Cardiovascular Disease

  • Blood Pressure: Beets are an excellent resource in combatting high blood pressure. They are loaded in nitrates, which cause our blood vessels to vasodilate or open more. This allows blood flow to have less resistance and, ultimately lowers blood pressure. (4) Another nutrient found in beets that helps with blood pressure control is potassium. Beets are a good source of potassium, which works to combat the effects salt has on blood pressure. (5) Controlling blood pressure also has been shown to reduce your risk of heart attack and stroke. (6)

Beets Promote a Number of Health Benefits

How Beets Promote Athletic Performance

Beets’ ability to dilate our blood vessels also helps with athletic performance. When our blood vessels are dilated, more oxygen can reach our cells, which helps to improve performance. A collection of studies showed that drinking beetroot juice before working out improved performance of an endurance-based activity. (7)

How Beets Promote Brain Function

Cognitive decline is often associated with reduced cerebral blood flow. This reduced blood flow is associated with dementias like Alzheimer’s. One study showed that individuals that consumed dietary nitrates, like those found in beetroot juice, have increased blood flow in the frontal cortex. The frontal cortex is responsible for essential cognitive processes and executive functions. (10) Further research on these topics needs to be carried out to confirm these promising results.

How Beets Promote Digestion

Beets are a good source of fiber. Fiber helps to add bulk to our stool, which regulates movement and alleviates constipation. (8)

How Beets Promote Immune Health

Unlike most vegetables, beets are a good source of vitamin C, which is one of the most notable nutrients that support immune function. (9)