Beets are a delicious and healthy vegetable that are perfect for adding to your diet. Did you know that 2 beets (2" Dia, Sphere) Beets (Drained, Cooked, Boiled) have only 44 calories? This makes them an excellent option if you're looking to maintain a healthy weight.
In addition to being low in calories, beets are also high in fiber, which is important for digestive health. They're also loaded with essential nutrients like Vitamin C, Potassium, and Folate.
In this article, we'll explore some of the many benefits of adding beets to your diet, from lowering blood pressure to improving brain function. So, let's get started!
Low in Calories
As mentioned earlier, beets are very low in calories, making them a great choice if you're looking to lose weight. Eating a diet low in calories can help you maintain a healthy weight and reduce your risk of obesity-related diseases like type 2 diabetes and heart disease.
High in Fiber
Beets are also high in fiber, which is important for good digestive health. Fiber helps to keep your digestive system running smoothly, preventing constipation and other digestive problems. High-fiber diets have also been linked to a lower risk of heart disease, stroke, and certain types of cancer.
Loaded with Nutrients
Beets are loaded with essential nutrients like Vitamin C, Potassium, and Folate. These nutrients are important for overall health, supporting everything from your immune system to your mood. Vitamin C, for example, is a powerful antioxidant that helps to protect against damage from free radicals in your body. Potassium is important for maintaining healthy blood pressure levels.
May Help Lower Blood Pressure
High blood pressure is a major risk factor for heart disease and stroke. Thankfully, there are many foods that can help to lower blood pressure, including beets. Beets contain nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to relax and dilate blood vessels, improving blood flow and reducing blood pressure.
If you're an athlete, adding beets to your diet may help to improve your performance. This is because beets contain nitrates, which can improve blood flow and oxygen delivery to the muscles. This can enhance exercise performance, allowing you to train harder and for longer periods of time.
May Improve Digestion
As mentioned earlier, beets are high in fiber, which can help to improve digestion. But that's not all, beets also contain betaine, an amino acid that helps to promote healthy digestion and liver function. Betaine helps to break down fats in the liver, reducing the risk of fatty liver disease.
May Boost Brain Function
Beets may also have benefits for brain function. The nitrates in beets can improve blood flow to the brain, providing it with the oxygen and nutrients it needs to function properly. This can enhance cognitive function, memory, and focus.
May Have Anti-Cancer Properties
Some studies have suggested that beets may have anti-cancer properties. This is because they contain betalains, which are pigments that give beets their vibrant color. Betalains have been shown to have anti-inflammatory and antioxidant properties, which can help to protect against cancer.
Beets may also have benefits for your skin. The Vitamin C in beets can help to boost collagen production, leading to healthier, more youthful-looking skin. Betalains may also help to protect against UV damage from the sun, reducing the risk of skin cancer.
May Support Immune System
Finally, beets may also help to support your immune system. The Vitamin C they contain can help to boost immune function, while the fiber in beets can help to nourish the beneficial bacteria in your gut. This can help to keep your immune system strong and healthy.
Eating beets regularly can have numerous health benefits, from improving heart health to enhancing athletic performance.
5 FAQ About Cooked Beets
1. What are the nutritional benefits of cooked beets?
Cooked beets are a great source of essential vitamins and minerals, including fiber, vitamin C, folate, and potassium. They are also low in calories and fat, making them a great addition to a healthy diet.
2. How do you cook beets?
To cook beets, remove the stems and roots, then rinse them under cold water. Place the beets in a pot of water and bring to a boil, then reduce heat and simmer for 30-45 minutes, or until tender. Once cooked, allow the beets to cool before peeling and slicing.
3. How do you store cooked beets?
Cooked beets can be stored in an airtight container in the refrigerator for up to 5 days. They can also be frozen for longer storage.
4. What are some ways to eat cooked beets?
Cooked beets can be enjoyed in a variety of ways, such as in salads, roasted as a side dish, or pureed into a soup. They can also be pickled for a tangy and flavorful snack.
5. Are there any potential health risks associated with eating beets?
While beets are generally safe and healthy to eat, they contain high levels of oxalates which can contribute to the formation of kidney stones in some individuals. It is also possible for some people to experience an allergic reaction to beets.