Power Up Your Health with Beets: Exploring the Many Benefits of this Nutritious Root Vegetable + Recipes

by Manny Larcher

Beets, also known as beetroot, are nutritious root vegetables rich in various vitamins, minerals, and antioxidants. Here are some potential benefits of eating beets: 

1. Improved heart health: Beets contain nitrates, which can help lower blood pressure, improve blood flow, and reduce the risk of heart disease.
2. Increased exercise performance: The nitrates in beets can also improve exercise performance by reducing the amount of oxygen needed during physical activity.
3. Digestive health: Beets are a good source of fiber, which can help regulate digestion and promote healthy bowel movements.
4. Brain function: The nitrates in beets can also help improve cognitive function, particularly in older adults.
5. Anti-inflammatory properties: Beets contain betalains and antioxidants with anti-inflammatory properties that may help protect against chronic diseases.

​What are Betalains?

Betalains are a group of phytonutrients that give beets their rich red, purple, and yellow color. These compounds are water-soluble pigments belonging to nitrogen-containing compounds called betalains. Betalains are categorized into two types: betacyanins, responsible for the red-purple color in beets, and betaxanthins, which give beets their yellow color.

Apart from their role in coloration, betalains have also been found to have various potential health benefits. They have been shown to have antioxidant and anti-inflammatory properties, which may help protect against chronic diseases such as heart disease, cancer, and diabetes. Betalains may also have detoxifying effects and can help support liver function. Additionally, some research has suggested that betalains have anti-microbial and anti-viral properties, which could help protect against infections.

Betalains are an essential group of phytonutrients abundant in beets and other related vegetables such as chard and spinach. They may provide various health benefits and are an excellent reason to include beets in your diet.

Back to the beets benefits..
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6. Immune system support: Beets are high in vitamin C and other antioxidants, which can help boost the immune system and protect against infections.

Overall, beets are a nutritious and versatile vegetable with various health benefits when included in a balanced diet.

Here are a few of my favorite recipes:

There are many delicious ways to enjoy beets! Here are a few beet recipes to try:

1. Beet Salad: Roast beets in the oven, then chop and toss with greens, feta cheese, and balsamic vinaigrette for a flavorful and healthy salad.
2. Beet Hummus: Puree cooked beets in a food processor with chickpeas, tahini, lemon juice, and garlic to make a vibrant and delicious beet hummus. Serve with pita chips or fresh vegetables for dipping.
3. Beet Chips: Thinly slice beets and bake them in the oven until crispy for a nutritious and crunchy snack.
4. Roasted Beet and Goat Cheese Tart: Combine roasted beets and creamy goat cheese in a flaky tart crust for a savory and delicious dish.
5. Beet and Apple Smoothie: Blend cooked beets with apple juice, frozen banana, and ginger for a refreshing and nutrient-packed smoothie.
6. Beetroot Soup: Cook chopped beets with onions, garlic, and vegetable broth, then puree until smooth for a comforting and colorful soup.
7. Beet and Quinoa Bowl: Combine roasted beets with cooked quinoa, avocado, and a sprinkle of feta cheese for a nourishing and filling meal.

These are just a few examples of the many ways you can enjoy the health benefits of beets in your diet.

Get creative in the kitchen and experiment with different recipes to find your favorites, enjoy!