One piece of cooked beets weighing 50.0 grams contains only 22 calories. Despite its low calorie count, this root vegetable is packed with nutrients that make it a popular ingredient in many healthy recipes.
Beets are an excellent source of vitamins and minerals. They are high in vitamin C, folate, and potassium. They also contain iron, manganese, and antioxidants such as betalains and carotenoids.
In this article, we'll explore the many health benefits of beets and how you can incorporate them into your diet.
Low in Calories and High in Nutrients
Beets are one of the most nutrient-dense vegetables you can eat. They are low in calories and high in fiber, which helps you feel full and satisfied without overeating. One cup of raw beets (136 grams) contains the following nutrients: - Calories: 58
- Protein: 2.2 grams
- Fat: 0.2 grams
- Carbs: 13 grams
- Fiber: 3.8 grams
- Vitamin C: 15% of the Daily Value (DV)
- Folate: 37% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV
- Iron: 4% of the DV
- Manganese: 16% of the DV
- Betalains: Beets are one of the few dietary sources of betalains, which are potent antioxidants.
Rich in Antioxidants
Beets are loaded with antioxidants, which are compounds that protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can lead to inflammation, aging, and chronic diseases such as cancer. Betalains are the main antioxidants found in beets. They are responsible for the vegetable's deep red color and have been shown to have anti-inflammatory and anti-cancer properties. Other antioxidants found in beets include vitamin C, carotenoids, and flavonoids.
Good Source of Fiber
Beets are an excellent source of dietary fiber, which is important for maintaining healthy digestion and preventing constipation. One cup of raw beets (136 grams) contains almost 4 grams of fiber, which is 14% of the Daily Value. Fiber also helps regulate blood sugar levels and lowers cholesterol levels.
May Decrease Blood Pressure
Beets contain nitrates, which are converted to nitric oxide in the body. Nitric oxide helps relax and dilate blood vessels, which can lead to lower blood pressure. Several studies have found that drinking beet juice can significantly lower blood pressure in people with hypertension. However, more research is needed to confirm these findings and determine the optimal dose of beet juice for blood pressure control.
Can Boost Exercise Endurance
Beets may improve exercise performance by increasing nitric oxide levels and reducing the oxygen cost of exercise. Several studies have found that drinking beet juice or taking beetroot supplements can improve endurance during high-intensity exercise. However, more research is needed to determine the optimal dose and timing of beet supplementation for athletic performance.
May Improve Digestive Health
Beets are a good source of dietary fiber, which is important for maintaining healthy digestion and preventing constipation. In addition, beets contain betaine, a compound that helps promote the production of stomach acid and digestive enzymes. Betaine may also help reduce inflammation in the gut and improve overall digestive health.
Beets are low in calories and high in fiber, which can help you feel full and satisfied without overeating. In addition, beets contain compounds such as betaine and pectin that may help reduce fat accumulation in the liver. However, more research is needed to determine the specific weight loss benefits of beets.
May Enhance Brain Function
Beets contain nitrates, which are converted to nitric oxide in the body. Nitric oxide helps improve blood flow to the brain and enhances cognitive function. Several studies have found that drinking beet juice can improve cognitive function and reduce the risk of dementia in older adults. However, more research is needed to confirm these findings and determine the optimal dose of beet juice for brain health.
Can Reduce Inflammation
Beets are rich in antioxidants and anti-inflammatory compounds such as betalains, which may help reduce inflammation in the body. Chronic inflammation is linked to many chronic diseases such as heart disease, cancer, and arthritis. Eating a diet rich in anti-inflammatory foods like beets may help reduce your risk of these diseases.
May Improve Immune Function
Beets are high in vitamin C, which is important for immune function and wound healing. In addition, beets contain other nutrients such as vitamin A, folate, and iron that are important for maintaining a healthy immune system. Eating a diet rich in immune-boosting foods like beets may help reduce your risk of infections and illnesses.
Beets are one of the most nutrient-dense vegetables you can eat. They are low in calories and high in fiber, which helps you feel full and satisfied without overeating.
Frequently Asked Questions about Cooked Beets
1. How many calories are in 1 piece (50.0 g) of cooked beets?
There are 22 calories in 1 piece (50.0 g) of cooked beets.
2. Are cooked beets high in nutrients?
Yes, cooked beets are packed with nutrients like fiber, vitamin C, folate, potassium, and manganese.
3. Can cooked beets help improve digestion?
Yes, due to their high fiber content, cooked beets can help improve digestion and promote regularity.
4. Are cooked beets good for your heart?
Yes, the nitrates in beets can help lower blood pressure and improve blood flow, which is good for heart health.
5. How can I incorporate cooked beets into my diet?
Cooked beets can be added to salads, smoothies, soups, and even roasted as a side dish. They can also be used as a natural food coloring for baked goods or as a substitute for meat in vegetarian dishes.