How much beets should I eat a day?

One cup (80g) of sliced beets has about 1.88 mmol of nitrate. So to get your daily nitrates requirement, you would have to consume over two cups of sliced beets. The athletes in the studies I referenced consumed the equivalent of twice that amount of beets, or FOUR cups, ninety minutes before exercise.

harrisonoake.com - How Many Beets Do I Need to Eat? - Dr. Harrison Oake, ND

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Somebody once said that February is the longest month of the year. So to brighten it up, it’s beet month here on my blog! I’m a Naturopathic Doctor with Newfoundland and Eastern European roots, so the subject of beets is both of scientific and sentimental interest to me. They are not only delicious, they are also good for you. Last week, I explained how beets can improve performance - you can read it here. If you were keen and clicked on some of the links to the research papers, you would have seen that all of the studies used a beetroot juice supplement.

That does not sound delicious.

Clearly, this is not like the beets in the average person's diet - I like mine baked with a little olive oil and salt. So if you're like me and prefer to get all of your nutrients through diet, how many beets do you need to eat every day?

First we have to figure how many nitrates you get from those baked beets. Nitrates are the magical substances in beets that improve performance and cardiovascular health. With some simple math we can figure out how many beets you need to eat to get the amount you need. The recommended daily intake of nitrates is 0.06 millimoles per litre (mmol) per kilogram of body weight. So a person who weighs 68kg (150lbs) should consume 4.08 mmol of nitrates daily. One cup (80g) of sliced beets has about 1.88 mmol of nitrate. So to get your daily nitrates requirement, you would have to consume over two cups of sliced beets. The athletes in the studies I referenced consumed the equivalent of twice that amount of beets, or FOUR cups, ninety minutes before exercise. That’s a lot of beets, even if you love them as much as I do. So if you are an athlete and want immediate performance gains, use the beetroot supplements. Here is a link to one of the products used in the research (and yes, the product really is called "Beet It"). But for those of us who just want to improve cardiovascular health, the good news is beetroot is not the only veggie that is packed with high levels of nitrates: 4 cups of arugula has 3.35 mmol, 2.5 cups of spinach has 2.76 mmol, 1.5 cups of shredded lettuce has 2.44 mmol, and 3/4 cup of sliced radish has 2.4 mmol. What does this mean for you? If you are looking to improve your acute endurance, strength, or power performance, supplementing short term with beets and beetroot juice may give you an advantage. And for everyone else, a long-term diet full of beets and leafy vegetables provides nitrates and takes stress off your heart. So eat your veggies!

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What happens if you eat beetroot everyday?

Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.

webmd.com - Health Benefits of Beetroot - WebMD

Vibrant red or gold beetroot has been planted everywhere from the ancient Mediterranean to George Washington’s Mount Vernon. In modern times, hybrid species of beets even have candy-cane stripes of red and white. All colors of beetroot have the same rich, earthy taste and liven the plate with their rainbow hues. The leaves and roots of beets are packed with nutrition, including antioxidants that fight cell damage and reduce the risk of heart disease. They’re one of the few vegetables that contain betalains, a powerful antioxidant that gives beets their vibrant color. Betalains reduce inflammation and may help protect against cancer and other diseases. Health Benefits Beets have many helpful plant compounds that reduce inflammation and protect cells from damage. Some of the other health benefits of beetroot include: Increase Stamina Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance. Prevent Heart Disease and Stroke Beets are rich in folate (vitamin B9) which helps cells grow and function. Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke. Lower Blood Pressure Beets are naturally high in nitrates, which are turned into nitric oxide in the body. This compound lowers blood pressure by causing the blood vessels to relax and widen. Boost Your Immune System Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.

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