If you're looking for a nutritious and low-calorie addition to your meals, consider adding one cup of diced cooked beets (from frozen) to your plate. With only 99 Calories per serving, beets are packed with vitamins, minerals, and antioxidants that can benefit your overall health.

In addition to being low in Calories, beets are a great source of fiber, folate, manganese, and potassium. They are also loaded with antioxidants such as betalains, which have been associated with reducing inflammation and protecting against chronic disease. Beets are also known for their vibrant color, which is due to their high concentration of phytonutrients called betacyanins.

In this article, we'll explore some practical tips and strategies for incorporating beets into your diet, as well as the Health benefits associated with this superfood.

Health Benefits of Beets

Beets offer a wide range of Health benefits. Their high fiber content can support digestive health by promoting regularity and preventing constipation. The betalain antioxidants found in beets may also help reduce inflammation in the body, which can contribute to chronic diseases such as heart disease and cancer. Additionally, beets have been shown to have a positive impact on Blood pressure. Studies have found that the nitrates in beets can help dilate blood vessels and improve blood flow, leading to lower blood pressure levels. Overall, eating beets as part of a balanced diet can help support your overall health in a variety of ways.

Cooking Tips for Frozen Beets

If you're using Frozen beets, it's important to properly thaw them before cooking. You can either let them thaw in the refrigerator overnight or defrost them in the microwave. Once the beets are thawed, you can cook them by roasting, steaming, or boiling. For roasting, preheat your oven to 400 degrees Fahrenheit and roast the beets for about 45 minutes or until tender. If you're steaming the beets, place them in a steamer basket over boiling water and cook for 20-25 minutes or until tender. Finally, if you're boiling the beets, place them in a pot of boiling water and cook for 15-20 minutes or until tender. Once your beets are cooked, you can use them in a variety of Recipes, from salads to smoothies to soups.

Beet Recipes to Try

If you're looking for new ways to incorporate beets into your diet, try one of these delicious Recipes: - Beet and Feta Salad: Toss roasted beets with crumbled feta cheese, arugula, and a balsamic vinaigrette for a flavorful and nutritious salad. - Beet and Berry Smoothie: Blend beets with mixed berries, almond milk, and a scoop of protein powder for a refreshing and healthy smoothie.

How to Store Cooked Beets

If you have leftover cooked beets, store them in an airtight container in the refrigerator for up to four days. You can also freeze cooked beets for up to six months. To freeze, place the beets in a freezer-safe container or bag and remove as much air as possible before sealing. When you're ready to use your Frozen beets, thaw them in the refrigerator overnight or defrost them in the microwave. Follow the cooking instructions above to reheat them.

Nutritional Comparison to Other Vegetables

Beets are a great source of many essential vitamins and minerals. Here is a nutritional comparison between one cup of cooked beets and one cup of other popular vegetables: - Cooked Beets: 99 Calories, 3.8 grams of fiber, 1.6 grams of protein, 20% of the daily value (DV) for folate, 14% of the DV for manganese, 13% of the DV for potassium - Cooked Carrots: 54 calories, 3.6 grams of fiber, 1.2 grams of protein, 14% of the DV for vitamin A, 7% of the DV for vitamin K, 7% of the DV for potassium

Beets and Blood Pressure

As mentioned earlier, beets may have a positive impact on Blood pressure levels. One study found that drinking beet juice can lead to a significant decrease in blood pressure within just a few hours. This effect is due to the nitrates found in beets, which are converted to nitric oxide in the body. Nitric oxide helps dilate blood vessels, allowing for improved blood flow and lower blood pressure levels. If you have high blood pressure, incorporating beets into your diet may be a simple and effective way to support your health.

Beet Juice and Athletic Performance

Beet juice has also been studied for its potential to improve Athletic performance. One study found that drinking beet juice before exercise can help improve time to exhaustion and running performance. This effect is due to the nitrates in beets, which can improve oxygen delivery to the muscles and reduce the oxygen cost of exercise. If you're an athlete or looking to improve your endurance during exercise, drinking beet juice may be a beneficial addition to your pre-workout routine.

Beet Coloring in Food

In addition to their Health benefits, beets are also known for their vibrant color. This color comes from the betacyanin pigments found in the vegetable. Beet coloring can be used as a natural food dye to add a pop of color to dishes such as smoothies, pasta, and baked goods. Just be careful, as beet juice can stain clothing and countertops.

Beetroot vs Sugar Beet

Beetroot and Sugar beet are two varieties of the same root vegetable. Beetroot is typically grown for human consumption, while sugar beet is grown for sugar production. While both beets contain many of the same nutrients, sugar beet is often genetically modified and heavily processed to extract sugar. When choosing beets to add to your diet, opt for beetroot whenever possible.

How Beets Affect Digestion

Beets can offer many benefits for Digestion. Their high fiber content can help promote regularity and prevent constipation. Additionally, beets contain a type of fiber called inulin, which acts as a prebiotic by feeding the good bacteria in your gut. However, some people may experience digestive issues after eating beets. This is due to the high concentration of oxalates found in beets, which can form kidney stones in some individuals. If you have a history of kidney stones, it's best to limit your intake of beets and talk to your doctor about the best way to incorporate them into your diet.