The Nutritional Value of Beets

Having read any of my previous articles on nutrition, you will deduce that dark red beets, and their colorful greens, must be extremely nutritious, and they are! However, beet roots should be consumed sparingly because of their high carbohydrate content; in fact, beets have the highest sugar content of any vegetable. Most of us can safely eat beet roots several times a week and can consume their nutritious greens in unlimited quantities. Here are some of the health benefits of beets and their greens. Lowering blood pressure Did you know that drinking one glass of beet juice can lower your blood pressure 4 to 5 points in a matter of hours? Beets are rich in nitrates which are converted to nitric oxide by the body. Nitric oxide relaxes and dilates your blood vessels, improves blood flow and lowers blood pressure. To put this health benefit in perspective, there are 110 calories in one glass of beet juice; thus, beet juice should be consumed with caution by those who are concerned about weight control. Fighting inflammation Beets are a good source of betaine a nutrient that protects cells, proteins and enzymes from environmental stress. Betaine also lowers the levels of several inflammatory factors including C reactive protein, interleukin-6 and tumor necrosis factor. The ant-inflammatory molecules in beets provide cardiovascular benefits and reduce the effects of inflammation in other body systems. Ani-cancer properties The powerful phytonutrients that give beets their deep red color have been shown to reduce the formation of tumors in several animal models. Beetroot extracts are now being used to treat pancreatic, breast and prostate cancers. Vitamins and fiber Beets are rich in immune-boosting vitamin C, fiber and minerals like potassium which are essential for healthy nerve and muscle function. Beets also contain folate a B vitamin that reduces the risk of birth defects. Detoxification support The betaine pigments in beets support our bodies Phase 2 detoxification process which binds broken down toxins to other molecules so they can be excreted from the body, a process which helps purify our blood and supports normal liver function. Don’t forget the beet greens As you might expect, because of their vibrant colors, beet greens are extremely nutritious. Beet greens contain significant amounts of important nutrients like protein, phosphorous, zinc, magnesium, potassium, copper, calcium, iron and manganese. In this respect, beet greens have more iron than spinach and a higher nutritional value than the beet root itself. Beet greens also are a rich source of vitamins A, C and B6. Possibly of more importance, one cup of beet greens contains only 39 calories so, unlike he beet root itself, they can be consumed without worry of unwanted weight gain. Here are some of the specific health benefits that have been associated with the consumption of beet greens. The intake of beet greens increases bone strength and decreases the chances of developing osteoporosis. The nutrients and vitamins in beet greens improves mental health and decreases the risk of developing Alzheimer’s disease. The vitamins and minerals in beet greens stimulates the body’s production of antibodies and white blood cells and, thus, strengthens the immune system. If you haven’t tried beet greens before, they can be added to vegetable juices; consumed raw in salads; or sautéed lightly just as you would other greens like spinach or Swiss chard.