How many beets should you eat

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Beetroot juice may offer a range of health benefits due to its unique combination of vitamins, minerals, and antioxidants. Beetroots, or beets, have risen in popularity now that researchers have identified links between drinking beetroot juice and lowered blood pressure , reduced inflammation , and improved athletic performance.

Beetroots have an excellent nutritional profile that includes plenty of essential vitamins , minerals, and antioxidants. In this article, we look at the research behind six proposed health benefits of beetroot juice. We also cover dosage and how to make the juice at home. Beetroot juice contains a wide range of essential vitamins and minerals.

Drinking this vegetable juice regularly can help prevent deficiencies in these nutrients. A milliliter ml serving of organic beetroot juice, which is equivalent to a small glass, contains 29 calories , no fat, and the following nutrients:. Beetroot juice also contains antioxidants. Antioxidants reduce oxidative stress , which research has linked to the development of cancer , inflammatory conditions, and heart disease.

Researchers believe that this is due to their nitrate content. Beets naturally contain large quantities of nitrates, which the body converts into nitric oxide. This compound dilates the blood vessels, which improves blood flow and lowers overall blood pressure. In a recent study , researchers gave participants 70 ml of either nitrate-rich beetroot juice or a nitrate-depleted placebo juice.

The blood pressure of those in the test group decreased by 5. However, the effect of the concentrated beetroot juice subsided within 24 hours. Another small-scale study showed that drinking ml of beetroot juice every day for 4 weeks lowered blood pressure among people with hypertension. However, people who are already taking medication to lower their blood pressure may not notice the same benefits. The findings of a study involving people who were taking blood pressure medications revealed that nitrate-rich beetroot juice did not lower blood pressure after 1 week compared with nitrate-depleted beetroot juice.

The high fiber and water content of beets also help with digestion, says Hunnes. Fiber helps you to have normal bowel movements by bulking up your stool, making it less likely for you to be constipated. A meta-analysis of five different studies confirmed that fiber can increase stool frequency. Fiber can also help prevent digestive conditions such as colon cancer, gastroesophageal reflux disease, and diverticulitis. Since beets can lower blood pressure, they can also lower the risk of stroke and other brain problems.

So, lowering blood pressure helps and also increases the ease and amount of blood that gets to the brain," says Hunnes. The nitrates in beets may also play a role in brain health. A study of older adults found that nitrates increased blood flow to important regions of the brain, such as the frontal lobe, which is associated with attention and working memory.

The nitrates found in beets may also improve athletic performance, due to the effect that they have on mitochondria , the part of the cell that produces energy. Hunnes says nitrates improve the efficiency of cellular mitochondria. A small study found that betalain-rich concentrate of beets can improve performance in competitive runners.

Those who consumed the beet concentrate had a lower rate of perceived exertion than those who had a placebo. They also had a lower increase in lactate dehydrogenase, which is a marker of muscle damage. Another small study found that nitrates from beetroot juice reduced muscle fatigue. Fresh, frozen , canned if low in sodium , and vacuum-packed beets are all good choices. But a variety of new beet products are showing up on store shelves.

Avoid beet chips that are fried in oil and loaded with salt. And check the ingredients on things like beet crackers or thins. In many cases, the only beets they contain come from a sprinkling of beet powder. The beets we eat known as table beets are not a genetically modified crop. However, the vast majority of sugarbeets—which are grown to make white sugar—are GMO. Those leafy green tops which many people chop off and throw away are also incredibly tasty and nutritious.

They are a rich source of folate and minerals such as calcium and iron. A cup of greens also provides about 2, international units of vitamin A in the form of beta carotene—a nutrient that is linked to eye health and reduced risk of breast cancer.

You can prepare beet greens as you would other greens—such as Swiss chard. Wash and separate the leaves and stems. Sign In. Become a Member. Because now we can put any product under a microscope and study it from beginning to end, thus understanding whether it is good for us or, on the contrary, damages our health.

Now even beets have undergone such an analysis and we now know some nuances regarding the product that we have known for a long time. I really love beets, but now I understand that there are certain nuances that should also be taken into account!! The author fails to mention that raw beets are very hard on the kidneys. You should limit intake of raw and mostly eat cooked. I love beets and want the raw ones for the most nitrates.

The beet juices in the store taste great but I wonder how much their nitrate content has been reducing by cooking and sterilization. Pingback: Health benefits of beetroot juice - the perfect drink - The Ageless Monk. I eat raw beets with slices of pineapple raw also. The pineapple helps me get used to the taste of the beets.

Pingback: Salata de sfecla rosie cu castraveti murati La Taifas. I used to juice beets, and my cookbook included a warning about ingesting too much raw beet juice at a time. Any info on that? You recommend raw beets, not cooked or steamed , yet your recipe suggests roasting them.

You ruined the recipe by adding oil and animal products, they are known to significantly decrase vascular function. But if you want vegan,I would suggest miso and brewers yeast, instead of parmesan for that umami taste. The greens from the beetroot are delicious wilted with olive oil and cherry tomatoes. Do you realize how bad aluminium foil is for health? Rather line the foil with baking paper first or roast in a closed glass dish such as a Pyrex dish, but do not let the foil come in contact with the food, it is a known carcinogen.

Thanks for spelling that out. Many people are still obvious to dangers of aluminium foil as they are to cooking in non stick pots. I eat a package 8. Better than taking meds. Bill , gardener in Kauai.