Nature has a knack for adding red to its roster of fruits and veggies, and it does so using different pigments. Beets, for example, get their vibrant shade from a pigment called betanin. This, alongside other factors, color beets with a load of health benefits that we'll go through one by one.
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Have you been getting into superfoods? Bloggers and food enthusiasts have, and they’ve recently rediscovered a red root crop that’s easy to incorporate into your daily diet: beetroot. It’s also referred to as red beets, or simply beets, and it’s a hefty source of healthy nutrients. There are various ways to prep and add its intense flavor and texture to your menu, and we’re going deep into the root of why beetroot is the superfood for you!
Putting the “Super” in Superfoods
Beets keep your heart beating
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The name “beets” really presents itself as a low-hanging fruit for heart puns, and conveniently, it’s good for the heart too! Beets contain nitrates which help lower blood pressure and improve cardiovascular health. Having beets as part of a meal—either in its solid state or juiced—has been associated with better blood flow.
Beets help you beat your personal records
Red beet juice in a glass with lemon and beet greens
If you have been or are thinking of exercising, get beets into your routine! The heart improving nitrates also help boost your physical performance through improved oxygen utilization and increased endurance. Red beet juice or powder are especially useful for athletes if taken as part of their pre-workout supplement
Beets bolster your immune system
Beets bolster your immune system
Betalains is another pigment present in beets that give vibrance to its red colors, which also has antioxidant and anti-inflammatory properties. These protect your cells from oxidative stress, which may reduce the risk of chronic diseases.
Beets keep your gut healthy
Boiled red beets with fried eggs and red peppers
Weight watchers will love beets for their dietary benefits. They’re full of fiber which aids digestion and keeps your bowel movements on schedule. This also helps tip the scale to your favor by helping you feel full for longer periods, reducing the instance of binge eating.
Beets beat out bodily toxins
Your liver will love you better when you add beets to your diet. Compounds found in red beets aid in detoxification, helping your liver do its job of eliminating toxins from the body.
What You Get When You Eat Beets
Washing fresh beetroot under tap water
For all the number crunchers out there, here are some values that might interest you about beets. They’re primarily composed of water (87%), carbohydrates (8%), and fiber (2-3%). A cup of boiled beetroot, weighing 136 grams, contains less than 60 calories.
For something so small, beetroots are chock full of essential vitamins and minerals that support overall health. Here are some of them:
- Folate (Vitamin B9): plays a crucial role in tissue growth and cell function. It’s also great for developing babies in the womb.
- Potassium: can help lower blood pressure and promote heart health.
- Iron: an essential mineral that performs various vital functions in the body, including oxygen transport in red blood cells. It’s great for preventing conditions like anemia.
- Vitamin C: Known for its antioxidant properties, it is essential for a healthy immune system and radiant skin.
Planting Beets Into Your Diet
Want to add beets into your regular menu? Here are some ways to do so.
- Look for firm roots and vibrant greens when buying beets at the market. Roast, steam, or boil them to retain their nutrients and natural sweetness. You can have them as a side dish, in salads, or as a colorful addition to your favorite recipes.
- Mix beet juice with other fruits and vegetables for a refreshing and nutritious beverage.
- Use Beetroot powder in smoothies, yogurt, or oatmeal for a convenient and nutrient-packed boost.
- It can be pickled to add a tangy and flavorful addition to sandwiches, salads, or charcuterie boards.
The title of superfood is well-earned by beetroots. As we age, we incorporate healthier habits into our daily routines, and having beets is one of the easier ones to implement and maintain.
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