Benefits of Beets

June 26, 2014
In 1-Day Renewal, Nutrition

different ways to eat beetsThe crimson beet is packed with good-for-you vitamins, minerals and antioxidants to improve heart health, boost your performance, reduce the risk of cancer and much more. Beets are also low in calories and pack a substantial amount of fiber, making this veggie an excellent choice for anyone looking to shed a few pounds.

The natural pigment found in beets is referred to as betanin, or “beetroot red,” and studies show that this pigment possesses chemopreventitive activity by serving to decrease tumor formation. With an earthy yet sweet flavor, beets are a terrific addition to salads and are great when juiced.

Here are some additional facts that just might convince you that a beet a day, helps to keep the doctor away. Beets have been shown to:

Temper Inflammation
While all fruits and vegetables have antioxidants, beets are unique in that they contain a group of antioxidants called betalain, a type of antioxidant. Studies show that this group of antioxidants, when used in the form of red beet products, may provide protection against oxidative stress that’s linked to heart disease, some types of cancer and much more.

Beets are also rich in another important group of antioxidant compounds called polyphenols. Indeed, research shows that dietary supplementation with polyphenol containing fruit or vegetable extracts might serve to improve motor and cognitive behavior, and thus help decrease the enhanced vulnerability to oxidative stress that occurs in the aging process.

Enhance Endurance
Preliminary studies suggest that beets can improve your endurance while exercising by helping the body more efficiently deliver oxygen to your working muscles. The natural nitrates in beets convert to nitric oxide, which helps act as a performance enhancer.

Lower blood pressure and reverse bone loss
A cup of raw beets provides 13% of your daily value of potassium, a mineral that helps temper the pressure-raising impact of sodium. Potassium also helps to maintain healthy bones.

Keep Your Heart and Hair Healthy
A cup of beets also provides 37% of your recommended daily folate needs. Studies show that increasing your dietary intake of folate can help to lower your risk of cardiovascular disease. As an added bonus, further research shows that regular consumption of folate can help when it comes to your hair. Some studies indicate that daily oral administration of folic acid (folate) can help to reverse hair loss and promote steady growth of hair and recovery to a normal state within two months.

Whether raw, roasted, juiced, or pickled, all forms of beets are beneficial. If you don’t have time to roast some beets for lunch, look no further than Suja juices to get your daily dose of this important veggie. You’ll find beets in Suja’s Purify and Sweet Beet juices.


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Julie Upton


Julie is a San Francisco-based registered dietitian and nutrition communications specialist. Ms. Upton received a Bachelor of Science degree in Nutrition from Michigan State University and completed her dietetic internship at Beth Israel Deaconess Medical Center, a Harvard Medical School teaching hospital. She holds a Master of Science Degree in Nutrition Communications from Boston University and is co-author of The Real Skinny: Appetite for Health’s 101 Fat Habits and Slim Solutions (Penguin 2013). Upton is co-founder of Appetite for Health (, where she writes daily about nutrition, fitness and health.