Top 5 Health Benefits of Beets


Red beets are a rich plant source of nutrients that provide tremendous healing benefits.  They’re also a rich source of dietary fiber, potassium, manganese, and folate.   They’re are also rich in Vitamin C, zinc, copper, and iron. Beets contain polyphenols and betalains, which are natural antioxidants.

Here’s the Top 5 Health Benefits of Beets

Lowers Blood Pressure

Drinking beet juice may help to lower blood pressure.  Beets contain nitrates which are converted into nitric oxide, which helps to relax and dilate our blood vessels, thus improving blood flow and lowering blood pressure.


Beets are a rich source of betaine.  Betaine is an important nutrient made from the B-complex vitamin, choline.  Choline is key in regulating inflammation in the cardiovascular system since adequate choline is important for preventing unwanted build-up of homocysteine.  Elevated levels of homocysteine are associated with inflammation and an increased risk of cardiovascular disease.

Cancer Prevention/Cancer Fighting

The powerful phytonutrients that give beets their rich color may help to ward off certain types of cancer.

You can read more about how the nutrients in beets aid in cancer prevention and cancer fighting properties.

Beets  Anti-Cancer Foods by Natural News


Beets contain an antioxidant called Betalains.  Betalains work to decrease oxidative stress and aid in detoxification in our bodies by breaking down toxins so they can be excreted from our bodies.  Traditionally, beets are valued for their support in detoxification and helping to purify your blood and your liver.


Betalains were “discovered” in 2001 as a class of antioxidants found most prevalently in red beets. A relatively low daily dose of betanin (1-1/4 cups) from red beet juice has been clinically demonstrated to be enough to reverse the effects of free radical damage and oxidative stress.

Cooked or Raw

The Red Betalain pigments in beets are not very heat stable, so it’s best to eat them raw or juice them.  When cooking, steam them for less than 15 minutes or roast them for less than 45 minutes.

Simple ways to add them to your diet

  • Grate them raw over salads
  • Add them to your fresh vegetable juice
  • Lightly steam them
  • Marinate them with lemon juice, herbs, and olive oil

Here’s a few recipes to help you easily incorporate more beets into your diet:

Beet Apple and Ginger Juice by The Harvest Kitchen

Roasted Kale and Beet Chopped Salad  by Mind Body Green

Sesame Ginger Beets by PopSugar

Marinated Beet Salad by Amy Chaplin

Beet Caviar by 101 Cookbooks


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