1 cup of shredded cooked beets is a low-calorie option with only 86 calories. Beets are an excellent ingredient to incorporate into your meals as they are full of essential vitamins and minerals.

Beetroots are high in nutrients such as folate, manganese, potassium, and vitamin C. They are also a good source of fiber with 3.8 grams of fiber per serving. It's a smart food choice if you're looking to add a nutritional punch to your meals.

In this article, we'll explore how you can incorporate beets into your diet and the many health benefits associated with consuming them.

Low in calories

Beets are a healthy low-calorie food. One cup of shredded cooked beets contains only 86 calories.

High in nutrients

Beetroots are densely packed with a range of essential vitamins and minerals, including folate, manganese, potassium, and vitamin C. Folate is required to produce DNA and is critical for pregnant women during early fetal development. Manganese is essential for healthy bone development and wound healing, while potassium is necessary to control blood pressure. Vitamin C is an antioxidant that supports the immune system, protects cells from damage and enhances iron absorption from plant-based foods.

Versatile ingredient

Beets are a versatile ingredient and can be cooked in many ways. They can be roasted, boiled, steamed or pickled. Roasting beets brings out their natural sweetness and adds a depth of flavor. Boiling beets is the easiest way to cook them and is great for adding them in salads or soups. Pickled beets are a popular choice to add tang to your dish. The leaves of the beets can also be sauteed or added to a salad for a nutrient-dense meal.

Good source of fiber

Beets are a good source of fiber, which is essential for maintaining a healthy digestive system. Fiber helps to prevent constipation, bloating and enhances bowel health, and can also aid in weight loss by keeping you fuller for longer.

No added fat

Beets are naturally low in fat, making them a healthy addition to any meal. They are particularly useful when trying to reduce the overall fat content in your diet, and shredding them adds texture and depth to dishes without adding excessive fats.

Natural sweetness

Beets are naturally sweet, which can add a unique flavor to your meals. The natural sweetness of beetroots makes them an excellent natural sweetener to substitute for sugar. Adding beets to your baking can make your dessert options much healthier.

Rich in antioxidants

Beets are rich in antioxidants, which protect cells from free radical damage and chronic diseases. Betalains are the most prevalent antioxidants in beets and have anti-inflammatory and anti-cancer properties. Evaluation of betalain levels provides a clear vision of the antioxidant content of the beetroot. Antioxidants can prevent or slow the damage to cells caused by free radicals, which can reduce the risk of cancer and other chronic diseases.

Boosts stamina

Beets can improve your stamina and increase your exercise capacity. The nitrate in beetroots is beneficial in increasing blood flow and oxygen delivery to the muscles during exercise, improving athletic performance.

Helps in weight management

Beets are low in calories and high in fiber, making them an excellent choice if you're looking to lose weight and maintain a healthy weight. Fiber helps you to feel fuller for longer and reduces your appetite, so you consume fewer calories overall. Consuming beetroots as part of a controlled weight-loss diet can help you achieve your weight loss goals.

Can lower blood pressure

The nitrates present in beetroots can help regulate blood pressure. Blood pressure increases when the vessels are narrow or blocked. The nitrates in beetroots dilate blood vessels, reducing the work the heart needs to do to pump blood around the body. This results in lower overall blood pressure levels. Consuming beets regularly can keep the blood pressure wellness and minimize the risk of heart-related illnesses.