Beets, also known as beetroots, are a root vegetable that is often consumed for their sweet and earthy flavor. They are a good source of nutrients, including fiber, folate, and antioxidants, and have been linked to a number of potential health benefits. In this article, we will explore the nutritional value of beets and whether or not they are healthy for you.
First, let’s take a look at the nutritional profile of beets. One cup of cooked, sliced beets (about 136 grams) contains the following nutrients:
Protein: 2.2 grams
Fat: 0.2 grams
Carbohydrates: 16.8 grams
Fiber: 3.8 grams
Folate: 148 micrograms (37% of the daily value)
Potassium: 442 milligrams (13% of the daily value)
Manganese: 0.3 milligrams (13% of the daily value)
Iron: 0.9 milligrams (5% of the daily value)
Vitamin C: 6.7 milligrams (8% of the daily value)
As you can see, beets are a good source of several essential nutrients, including fiber, folate, potassium, and manganese. They are also low in calories and fat, making them a healthy choice for people trying to watch their weight.
One of the most notable nutrients found in beets is folate, which is important for cell growth and development, as well as the production of DNA and RNA. Folate is particularly important for women who are pregnant or planning to become pregnant, as it can help to prevent birth defects.
Beets are also rich in antioxidants, which are compounds that can help to protect the body against damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases, such as cancer and heart disease. The antioxidants found in beets, including betalains and flavonoids, may help to reduce the risk of these conditions.
In addition to their nutrient content, beets have been linked to a number of potential health benefits. Here are just a few:
Heart health: Beets are rich in nitrates, which can help to relax and widen blood vessels, improving blood flow and reducing the risk of high blood pressure and heart disease.
Cognitive function: Some studies have suggested that the nitrates found in beets may improve cognitive function, particularly in older adults.
Exercise performance: Beets are often consumed by athletes and people who engage in regular exercise, as they may help to improve exercise performance. This is thought to be due to the nitrates found in beets, which may help to improve oxygen delivery to the muscles and reduce the amount of oxygen needed during exercise.
Cancer prevention: The antioxidants found in beets may help to protect against the development of cancer, although more research is needed in this area.
In conclusion, beets are a nutritious and healthy food that can be included as part of a balanced diet. They are a good source of fiber, folate, and antioxidants, and have been linked to a number of potential health benefits, including improved heart health, cognitive function, and exercise performance. While more research is needed to confirm the specific health benefits of beets, they are a tasty and nutritious addition to any diet.