You Can’t Beat the Benefits of Beets

Ask people what their favorite vegetable is and the majority will not say beets. That’s unfortunate.

Beets are a valuable source of fiber, nitrates (the good kind), folate, iron, magnesium and vitamins, to name a few.

There are red, purple, golden and even candy-cane striped beets, all of which are beneficial and tasty. You can also eat the leafy top of the plant that’s loaded with B vitamins.

Beets taste wonderful and are quite versatile in the kitchen. Here are a few of the many benefits of this beautiful root veggie followed by types of preparation.


Beets contain inorganic nitrates (not the kind in lunch meat) that the body converts to nitric oxide. Studies report that because of these nitrates, athletes who drank beet juice with apple juice before exercising reported better endurance and lower resting blood pressure than those who did not.

Nitrates can help lower blood pressure by dilating the blood vessels. People on blood pressure medication should check with a doctor first.


Beets are an excellent source of the B-vitamin folate; a deficiency can lead to various birth defects such as neural tube defects. Folate also helps in the optimal functioning and repair of cells, which prevents premature aging.


Beets are fiber rich, which helps control constipation and blood sugar. One cup of beets has 3.4 grams of fiber (the American Heart Association recommends 25 grams of fiber daily). The fiber in beets also helps reduce cholesterol and triglycerides by increasing the good HDL cholesterol and eliminating excess LDL (bad) cholesterol.

Vitamin c

Beets contain vitamin C, B-complex and powerful antioxidants that help prevent fatigue, ease minor aches and pains and reduce inflammation. Vitamin C is linked to fighting fevers and colds.

Magnesium and Potassium

The magnesium and potassium in beets help detoxify the body and flush excess water, preventing bloating. These nutrients help to improve metabolism and the shedding excess of weight.


Beets boast a detoxifying component called phytonutrients that increase enzymes to help detox your liver and decrease stress on your kidneys. Be aware if you are prone to kidney stones that beets also are rich in oxalates, which can contribute to kidney stones.


Red beetroots have a significant amount of iron, which helps prevent anemia and boosts the regeneration of red blood cells. Also, the vitamin C in beets helps boost iron absorption.

Lutein and Beta-Carotene

Lutein, an antioxidant, and beta-carotene, a powerful form of vitamin A, help protect the eyes from age-related macular degeneration and cataracts, and are abundant in beets. They also contain phytochemicals that may help improve the health of your eyes and nerve tissues.


There are many ways to prepare beets to please even the pickiest eater:

  • Peel and roast them in the oven with olive oil, then sprinkle with fresh herbs and sea salt for a delicious snack or side dish.
  • Add to any summer salad with goat cheese crumbles, walnuts and a light vinaigrette.
  • Sauté beet greens with onion and garlic and olive oil or just add them raw to a salad for a bitter accent.
  • Make beet juice by just putting them in a blender. Add a bit of apple juice and/or ginger for a boost of vitamins and flavor.
  • Make pickled beets at home if you’re feeling adventurous by using vinegar or just buy some.

Any way you slice them, beets are packed with nutrients and flavor.