Beets are a low calorie vegetable, with one cup of raw beets weighing at 136.0 G containing only 58 calories. Beets are not only great for those looking for low calorie options, but they also offer a wide range of essential vitamins and minerals that are good for the body.
One cup of raw beets contains a variety of essential vitamins and minerals such as folate, iron, and manganese. They also contain fiber, potassium, magnesium, and vitamin C. These nutrients are beneficial for maintaining a healthy diet and can improve overall health.
In this article, we’ll explore the benefits of including raw beets in your diet to improve your overall health and wellbeing.
Low Calorie Option
Raw beets are a great low calorie option for those looking to maintain their weight. One cup of raw beets contains only 58 calories making it a satisfying and healthy snack. Incorporating beets into meals can also help promote satiety and prevent overeating. Beets contain fiber, which helps to keep the digestive system healthy and functioning properly. Fiber also helps to slow down the absorption of sugar in the blood, which can help regulate blood sugar levels in the body. Add grated beets to salads, smoothies, or roast them as a side dish to reap its benefits as a low calorie option.
Rich in Essential Vitamins and Minerals
Raw beets are a rich source of essential vitamins and minerals such as fiber, potassium, magnesium, vitamin C, folate and iron. These nutrients are important for maintaining a healthy body and a strong immune system. Fiber helps to keep the digestive system healthy and functioning properly. Vitamin C is essential for collagen production which maintains healthy skin, and folate is necessary for cell growth and development. Iron is important for the production of red blood cells and maintaining healthy blood flow throughout the body. Potassium is essential for maintaining healthy blood pressure levels and magnesium is important for strong bones and a healthy heart. Incorporate raw beets into meals by adding them to smoothies, salads, or baked dishes. Juicing beets is also a great way to get its full nutritional benefits.
May Help Reduce High Blood Pressure
Raw beets contain nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to relax and widen blood vessels which can improve blood flow and reduce high blood pressure levels. Research has shown that incorporating beets into the diet can help reduce high blood pressure levels. One study found that individuals who drank beet juice experienced a significant decrease in blood pressure levels. Try incorporating raw beets into your diet to help lower high blood pressure levels naturally.
May Improve Digestive System
Raw beets are an excellent source of fiber, which helps to keep the digestive system healthy and functioning properly. Fiber also helps to regulate digestion and prevent constipation. Beets contain betaine, which supports the production of stomach acid and digestive enzymes, aiding in the breakdown of food. Betaine also helps to reduce inflammation in the digestive tract and may help prevent stomach ulcers. Add raw beets to your diet in salads, smoothies, or roasted as a side dish to improve digestive health.
Supports Liver Function
Beets are loaded with antioxidants that help to protect the liver from damage and improve liver function. The betaine in beets also helps to reduce inflammation in the liver and promote healthy liver function. Research has shown that beetroot juice can help reduce oxidative stress and inflammation in the liver. In one study, individuals with non-alcoholic fatty liver disease saw significant improvements in liver function after drinking beetroot juice for 12 weeks. Adding beets to your diet can help improve liver function and protect against liver damage.
Raw beets are high in nitrates, which help to increase blood flow and oxygen delivery to the muscles. This can help to improve athletic performance and endurance during exercise. Studies have shown that incorporating beets into the diet can help improve athletic performance. In one study, cyclists who drank beetroot juice before a race were able to cycle 2.8% faster than those who drank a placebo. Adding raw beets to your diet can help improve athletic performance and endurance during exercise.
May Help Reduce Inflammation
Raw beets contain betalains, which are antioxidants that help to reduce inflammation in the body. Research has shown that incorporating beets into the diet can help reduce inflammation in the body. In one study, individuals with osteoarthritis who drank beetroot juice experienced a significant decrease in inflammation and joint pain. Adding raw beets to your diet can help reduce inflammation in the body and improve overall health.
Contains Antioxidants
Raw beets are loaded with antioxidants that help to protect the body from damage caused by free radicals. Beets contain betacyanin, which gives beets its distinct color and helps to protect cells from oxidative stress. Antioxidants in beets also help to reduce inflammation in the body, which can help to prevent chronic diseases such as cancer and heart disease. Incorporate raw beets into your diet to get its full antioxidant benefits.
May Help Improve Brain Function
Raw beets contain natural nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to increase blood flow and oxygen delivery to the brain, which can improve cognitive function and memory. Research has shown that incorporating beets into the diet can help improve cognitive function and blood flow to the brain. In one study, individuals who drank beetroot juice experienced improved cognitive function and blood flow to the brain. Adding raw beets to your diet can help improve cognitive function and memory.
May Help Improve Sexual Health
Raw beets contain nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to relax and widen blood vessels, which can improve blood flow to sexual organs and improve sexual function. Studies have shown that incorporating beets into the diet can help improve sexual function. In one study, men who drank beet juice experienced improved erectile function. Adding raw beets to your diet can help improve sexual health and function.
The benefits of incorporating raw beets into your diet are numerous, ranging from improved digestion to improved athletic performance.
5 Frequently Asked Questions about Raw Beets and their Nutritional Value
1. How many calories are in one cup of raw beets?
One cup (136.0 g) of raw beets contains 58 calories. This low-calorie vegetable is a great option for those seeking to maintain or lose weight without sacrificing essential nutrients.
2. What are the health benefits of consuming raw beets?
Raw beets are an excellent source of fiber, vitamin C, potassium, and folate, all of which are important for maintaining good health. They may also help to lower blood pressure, improve digestion, and enhance exercise performance.
3. How should raw beets be stored?
Raw beets should be stored in a cool, dark, and dry place. They can be kept in the refrigerator for up to several weeks when stored properly.
4. Can raw beets be eaten raw?
Yes, raw beets can be eaten raw. However, it is important to thoroughly clean and peel the beets before consuming them in order to remove any dirt, bacteria, or pesticides that may be present.
5. What are some creative ways to incorporate raw beets into recipes?
Raw beets can be grated and added to salads for an extra crunch and burst of color. They can also be blended into smoothies or roasted for a delicious side dish. Some other creative ways to use raw beets include making beet hummus, beet chips, or even beet ice cream.