How Beets Help Promote a Healthy Lifestyle

Nutrient Content

Vitamins

Excellent Source of: 

  • Folate – 37%

Good Source of: 

  • Vitamin C – 11%

Also a Source of:

  • Vitamin B6 – 5%

Minerals

Excellent Source of: 

  • Manganese – 37%

Good Source of: 

  • Potassium – 13%

Also a Source of:

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

Other

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 provide more sugar than most vegetables. Despite this fact, beets are an excellent resource for the prevention of chronic diseases.

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. Betalains neutralize free radicals and minimize inflammation. More studies need to be executed to confirm current findings on beets’ cancer preventative properties. 
  • Beets also contain another class of antioxidants called carotenoids. The dominant carotenoid in beets is beta carotene, which has strong anti-cancer properties. (2) Beta carotene obtained through diet has been shown to reduce risk of lung cancer in non-smokers. (3)

How Beets Help to Prevent Cardiovascular Disease

  • Blood Pressure: Beet consumption combats high blood pressure. Beets are loaded with nitrates, which cause our blood vessels to vasodilate, or open more. This allows blood to flow with less resistance and, ultimately lowers blood pressure. (4) Another nutrient found in beets that helps control blood pressure is potassium, which counteracts the effect of salt on blood pressure. (5) Controlling blood pressure has also 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 blood vessels aids athletic performance. When our blood vessels are dilated, more oxygen can reach our cells, helping to improve performance. A collection of studies showed that drinking beetroot juice before working out improved performance during endurance-based activity. (7)

How Beets Promote Brain Function

Cognitive decline is often associated with reduced cerebral blood flow, even causing complications like dementia and Alzheimer’s disease. One study showed that individuals that consumed dietary nitrates, such as those found in beetroot juice, increased their blood flow to the frontal cortex. The frontal cortex is responsible for essential cognitive processes and executive functions. (10) Further research 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 stool, which in turn regulates movements and alleviates constipation. (8)

How Beets Promote Immune Health

Unlike most vegetables, beets are a good source of vitamin C–one of the most notable immune supporting nutrients. (9)

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