One slice of cooked beets contains only 5 calories, making it an excellent low-calorie addition to any meal. But these vibrant root vegetables offer more than just a low-calorie option. Beets are packed with vitamins, minerals, antioxidants, and fiber, all of which provide numerous health benefits.
In addition to their low calorie count, beets are also a good source of folate, manganese, potassium, and vitamin C. They also contain nitrates, which can improve blood flow and lower blood pressure. And if you're an athlete, beets can even enhance your performance by improving oxygen delivery to your muscles.
If you're looking for a way to boost your overall health and well-being, look no further than this humble but mighty vegetable.
Lower Risk of Diseases
Beets are rich in antioxidants, which can help protect your cells from damage caused by harmful molecules known as free radicals. This, in turn, can lower your risk of chronic diseases such as heart disease, diabetes, and cancer. Additionally, the nitrates in beets can help improve blood flow and decrease inflammation, both of which are important factors in preventing these diseases. Studies have shown that diets high in nitrates, like those found in beets, can also help improve insulin sensitivity and lower blood sugar levels, which can reduce the risk of type 2 diabetes. Beets also contain betaine, a compound that can reduce the concentration of homocysteine in the blood. High levels of homocysteine are associated with an increased risk of heart disease and stroke. To get the most disease-fighting benefits from beets, try incorporating them into your diet in a variety of ways, such as roasted, grilled, or shredded into a salad.
The nitrates in beets have been shown to improve athletic performance by increasing blood flow, improving oxygen delivery to muscles, and reducing the amount of oxygen muscles need during exercise. This, in turn, can help to increase endurance, speed, and overall performance. One study found that consuming a beetroot juice supplement improved running performance in trained endurance athletes. Another study found that cyclists who consumed beetroot juice before a time trial were able to ride 2.8% faster than those who did not consume the juice. To boost your athletic performance, consider incorporating beets into your pre-workout routine, either by consuming them raw or by juicing them into a drink.
Beets are also great for promoting healthy digestion. They contain both soluble and insoluble fiber, which helps to keep your digestive system running smoothly. Insoluble fiber adds bulk to your stool, helping to prevent constipation, while soluble fiber feeds the beneficial bacteria in your gut, promoting overall gut health. Additionally, beets contain a compound called betaine, which has been shown to increase stomach acid production. This can help to improve digestion and absorption of nutrients from the food you eat. To support healthy digestion, try adding beets to your diet in a variety of ways, such as blended into a smoothie, roasted as a side dish, or even pickled for a tangy snack.
May Reduce Inflammation
Chronic inflammation is a contributing factor in many chronic diseases, including heart disease, diabetes, and cancer. Beets contain several compounds that have anti-inflammatory effects, including betalains and polyphenols. One study found that consuming beetroot juice reduced markers of inflammation in the blood of people with high blood pressure, while another study found that consuming a beetroot supplement reduced inflammation in the colon of people with ulcerative colitis. To reduce inflammation in your body, consider incorporating beets into your diet on a regular basis.
Rich in Antioxidants
As mentioned, beets are rich in antioxidants, which can help protect your cells from damage caused by free radicals. Some of the key antioxidants found in beets include betalains, which give beets their deep red color. Betalains have been shown to have anti-inflammatory and anti-cancer properties. Additionally, beets contain vitamin C, which is a powerful antioxidant that helps to boost your immune system and protect against infections. To get the most antioxidant benefits from beets, try eating them raw or juicing them into a drink. Cooking can reduce the antioxidants in beets somewhat, so it's best to eat them fresh if possible.
Boost Heart Health
Beets are excellent for your heart health. As mentioned earlier, they contain nitrates, which can enhance blood flow and lower blood pressure. High blood pressure is a major risk factor for heart disease and stroke, so reducing it through dietary changes like eating beets can have a big impact on your heart health. The betaine in beets has also been shown to reduce homocysteine levels, which is important for heart health. And beets contain potassium, which is a mineral that helps to regulate blood pressure and keep your heart functioning properly. To keep your heart healthy, try incorporating beets into your diet regularly, either by roasting them as a side dish, blending them into a smoothie, or even pickling them for a tangy snack.
Can Help Lower Blood Pressure
As mentioned earlier, the nitrates in beets can help to lower blood pressure by improving blood flow and reducing the amount of oxygen muscles need during exercise. One study found that drinking 500 mL of beetroot juice per day for 4 weeks reduced systolic blood pressure by an average of 5.2 mmHg. Additionally, beets contain potassium, which is a mineral that helps to regulate blood pressure. Diets high in potassium have been shown to help lower blood pressure and reduce the risk of stroke. If you're looking for a natural way to lower your blood pressure, try adding beets to your diet on a regular basis. They can be roasted, blended into a smoothie, or even shredded into a salad.
Low in Calories
As mentioned earlier, one slice of cooked beets contains only 5 calories, making it an excellent low-calorie addition to any meal. Because they are so low in calories, beets can be a great option for those on a weight loss or calorie-restricted diet. In addition to their low calorie count, beets are also a good source of fiber, which can help to keep you feeling full and satisfied after meals. This can make it easier to stick to a calorie-restricted diet and avoid overeating. To keep your calorie intake low while still getting all the health benefits of beets, try incorporating them into your diet in a variety of ways, such as roasted, blended into a smoothie, or even sliced thinly and baked into chips.
May Improve Brain Function
Beets contain several compounds that have been shown to improve brain function, including nitrates and betalains. One study found that drinking beetroot juice improved cognitive function in older adults, while another study found that consuming a beetroot supplement improved reaction time and cognitive function in young adults. Additionally, beets contain folate, which is important for brain health. Folate helps to produce and maintain new brain cells, and a deficiency can lead to cognitive impairment. To improve your brain function, try incorporating beets into your diet regularly. They can be blended into a smoothie, roasted as a side dish, or even shredded into a salad.
Supports Detoxification
Finally, beets are great for supporting your body's natural detoxification processes. They contain a compound called betaine, which stimulates liver function and aids in the removal of toxins from the body. Additionally, the fiber in beets helps to bind to toxins and flush them out of your system. If you're looking to detox your body naturally, try incorporating beets into your diet in a variety of ways. They can be blended into a smoothie, roasted as a side dish, or even pickled for a tangy snack.
Beets are packed with vitamins, minerals, antioxidants, and fiber, all of which provide numerous health benefits.
FAQs about 1 Slice Cooked Beets
1. How many calories are in 1 slice of cooked beets?
There are 5 calories in 1 slice of cooked beets.
2. What are some nutritional benefits of beets?
Beets are high in fiber, folate, and vitamin C. They also have anti-inflammatory properties and may help lower blood pressure.
3. Can beets be eaten raw?
Yes, beets can be eaten raw. However, they are usually roasted, boiled, or steamed to soften them and enhance their flavor.
4. How can I incorporate beets into my diet?
Beets can be added to salads, roasted as a side dish, or pureed into a soup. They can also be pickled or juiced for a healthy snack or drink.
5. Are there any potential side effects of eating beets?
Beets can turn urine and stools a red color, but this is harmless. They can also cause a temporary drop in blood pressure in some people. Additionally, some people may be allergic to beets.