Beets, also known as beetroots, are one of the kinds belonging to the Chenopodiaceous family. They are believed to be first cultivated in the Mediterranean region 4,000 years ago, then introduced to Babylon. Not until the 9th century AD, beets were transported to China and spread throughout the country. Beets are used for many purposes, including in culinary and as a medicine.
In culinary, beets are commonly used in salads and other side dishes. For health purposes, beetroots are trusted to treat digestive problems, anemia as well as improve eye, hearth and bone health. Furthermore, it is also able to prevent various ailments and diseases like strokes and cancers.
See the table below for in depth analysis of nutrients:
Beet greens (Beta vulgaris), fresh, raw leaves, Nutrition value per 100 g.
(Source: USDA National Nutrient data base)
| Principle | Nutrient Value | Percent of RDA |
| Energy | 22 Kcal | 1% |
| Carbohydrates | 4.33 g | 3% |
| Protein | 2.20 g | 4% |
| Total Fat | 0.13 g | <1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 3.7 g | 10% |
| Vitamins | ||
| Folates | 15 µg | 4% |
| Niacin | 0.400 mg | 2.50% |
| Pantothenic acid | 0.250 mg | 5% |
| Pyridoxine | 0.106 mg | 8% |
| Riboflavin | 0.220 mg | 17% |
| Thiamin | 0.100 mg | 8% |
| Vitamin A | 6326 IU | 211% |
| Vitamin C | 30 mg | 50% |
| Vitamin K | 400 µg | 333% |
| Electrolytes | ||
| Sodium | 226 mg | 15% |
| Potassium | 762 mg | 16% |
| Minerals | ||
| Calcium | 117 mg | 12% |
| Copper | 0.191 mg | 21% |
| Iron | 2.57 mg | 32% |
| Magnesium | 70 mg | 17.50% |
| Manganese | 0.391 mg | 14% |
| Phosphorus | 41 mg | 6% |
| Selenium | 0.9 µg | 1.50% |
| Zinc | 0.38 mg | 2.50% |
| Phyto-nutrients | ||
| Carotene-ß | 3794 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
| Lutein-zeaxanthin | 1503 µg | — |
To possess such impressive health benefits, people think beets must be an ample source of valuable nutrients. In facts, beets contain vitamins like vitamin C, beta-carotene, folate, etc. and minerals such as potassium, iron, copper and so on. Additionally, there are varieties of other nutrients in beets like anthocyanins, betaine, and dietary fiber.
Let’s take a look at top 10 health benefits of beets.
1. Heart Health
Thanks to the rich content of fiber, beets are able to balance the cholesterol levels inside the body by lowering the amount of triglycerides and bad cholesterol (LDL) while increasing the amount of good cholesterol (HDL). Specifically, this substance actively works to remove the excess cholesterol from the arteries walls then clear them out of the body. This also means beets are helping you prevent the risk of developing heart as well as cardiovascular diseases like heart attacks, stroke or atherosclerosis, etc.
2. Birth Defects
Birth defects seem to be the worst nightmare to all pregnant women, which has many different causes and one of the most common ones is the deficiency of vitamins. The only ways new mother can prevent this terrible condition is taking in more nutritious foods and one of them is the beet. This is due to the fact that beets contain an array of vitamins, especially vitamin B and folate. By consuming beets regularly during pregnancy, mothers can make sure a healthy future for their unborn babies.
3. Cancer Prevention
Several health experts, doctors and specialists have recommended beets as an natural and trusted ingredient used to effectively prevent certain kinds of cancer like skin, colon, lung or breast cancer. The explanation for this is the profile of beets’ nutrients, including pigment betacyaninis, which is able to neutralize cancerous cells and inhibits the tumor development.
4. Respiratory Issues
Another health benefit of beets you should take into consideration is the ability to prevent against respiratory problems. Furthermore, it also contributes to the reduction of the chance getting lung cancer. The key factor to this mechanism is the huge amount of vitamin C, an active antioxidant. The vitamin C found in beets has a lot of function like enhancing the immunity, neutralizing the free radicals as well as boost the white blood cells.
5. Eye Health
Thanks to the beta-carotene, beets are extremely good at improving eye health and preventing related diseases such as cataracts, macular degeneration, eye strain, eye irritation and so on. Additionally, beta-carotene, also known as a form of vitamin A, is a valuable substance that is essential for many other organs functioning inside the body.
6. Sexual Health
By accelerating the production of sexual hormones, beets are commonly used to be an aphrodisiac or sexual booster. Basically, the large content of mineral boron on beets successfully enhance your libido, increase chance of fertility, mobility of sperm and reduce other sexual problems.
7. Strokes
The supplement of potassium from beets means a lot with the reduction of the chance getting stroke. Potassium is well known as a vasodilator used to ease the strains in the blood vessels as well as throughout the body. As a result, by having more potassium, the blood clots and plaque cannot build up in the arteries or blood vessels, leading to a significant reduction of the risk developing strokes.
8. Energy
Aside from all the benefits of preventing or treating diseases, beets are also preferred for the ample source of carbohydrates. This source is where the body can get fuel for physical activities that require a lot of energy and endurance. Specifically, the carbohydrates in beets are the one boosting the energy metabolism inside the body, making the organ systems work more efficiently and properly.
Besides, the nitrate content in beets simultaneously contributes to the oxygen uptake, boosting the stamina for physical performance.
9. Cognitive Function
Containing a healthy amount of nitrates that are converted into nitrites later, beets are used to improve brain function by clearing the blood vessels, boosting the blood and oxygen to the brain. In addition, the antioxidants in beets are also important as it helps stave off the symptoms of Alzheimer’s disease or dementia.
10. Detoxification
According to several studies and researches, detoxification is essential for the body since it helps to eliminate the waste, heavy metal and toxins out of the body. By detoxifying at least twice a year, your organ systems will work more properly. One of the simplest and most effective ingredients used to cleanse the body, especially the liver is beets. It is the methionine and glycine betaine in beets that aid this process. Thanks to the use of beets, the liver is healthy and safe from various diseases.
