Smoothy Slim
Smoothy Slim
Photo: Polina Tankilevitch
It's important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it's best to consume them a couple of hours before training or competing to maximize their potential benefits ( 16 ).
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A potent powdered supplement blended right into water or your favored beverage to be appreciated as a scrumptious morning smoothy.
Learn More »Beetroots, commonly known as beets, are a vibrant and versatile type of vegetable. They’re known for their earthy flavor and aroma. In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties. What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others. Here are 9 evidence-based benefits of beets, plus some tasty ways to increase your intake. Share on Pinterest 1. Many nutrients and few calories Beets boast an impressive nutritional profile. They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs ( 1 ). Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot ( 1 ): Calories: 44
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Made into a potent powdered supplement blended right into water or your favorite beverage to be appreciated as a scrumptious morning smoothy.
Learn More »5. May improve digestive health One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source ( 1 ). Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools ( 21 ). This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis ( 22 , 23 ). Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes ( 23 , 24 , 25 ). Summary Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions. 6. May support brain health Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia. The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain ( 26 ). Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory ( 27 ). Furthermore, a study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group ( 28 ). However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population. Summary Beets contain nitrates, which may increase blood flow to the brain and improve cognitive function. However, more research in this area is needed. 7. May have some anti-cancer properties Beetroot contains several compounds with cancer-fighting properties, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid ( 29 ). Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells ( 30 , 31 , 32 ). Several other studies have found that having higher blood levels of betaine may be associated with a lower risk of developing cancer ( 33 , 34 , 35 ). However, it’s important to note that most studies on the topic have used isolated compounds rather than beetroot. Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed. Summary Some studies show that certain compounds found in beets could have cancer-fighting properties. Still, further research is needed to better understand this potential connection. 8. May help balance energy intake Beets have several nutritional properties that could make them a great addition to a balanced diet. First, they’re low in fat and calories but high in water, which can help balance your energy intake. Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss ( 36 ). Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber. Both of these nutrients can make it easier to achieve and maintain a moderate weight ( 37 , 38 ). The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake ( 39 ). Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet ( 40 ). Summary Beets have are high in water, moderate in fiber and protein, and low in calories. All of these properties can balance your energy intake and improve your diet quality.
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A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
Learn More »9. Delicious and easy to include in your diet Beets are not only nutritious but also incredibly delicious and easy to incorporate into your diet. You can juice, roast, steam, or pickle them. For a convenient option, you can purchase them precooked and canned. You can even enjoy them raw, either sliced thinly or grated. Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible. Because dietary nitrates are water-soluble, it’s best to avoid boiling beets if you’d like to maximize their nitrate content. Here are some delicious and interesting ways to add more beets to your diet: Salad. Grated beets make a flavorful and colorful addition to coleslaw or other salads. Grated beets make a flavorful and colorful addition to coleslaw or other salads. Dip. Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip. Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip. Juice. Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets. Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets. Leaves. You can cook and enjoy fresh beet leaves similarly to how you’d use spinach. You can cook and enjoy fresh beet leaves similarly to how you’d use spinach. Roasted. Wedge beetroots and toss them with a little olive oil, salt, pepper, and herbs or spices of your choice. Then, roast them in a 400°F (205°C) oven for 15–20 minutes until they’re tender. Summary Beetroot is a delicious and versatile vegetable that’s easy to add to your diet. If possible, choose beets that feel heavy for their size with green tops still attached.
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A potent powdered supplement blended right into water or your favored beverage to be appreciated as a scrumptious morning smoothy.
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A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
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