Preparing beets can be quite a challenge. Doing so conjures images of “blood-stained” hands, ruined shirts and a kitchen scene that looks straight out of a horror movie.
But there’s more to beets than stained hands and teeth (yes, they stain those, too!). This earthy and bitter root crop is an incredible superfood that, more often than not, does not get the credit it deserves.
The many health benefits of beets
Low in calories and boasting high amounts of folate, manganese and copper, beets can confer a wide range of health benefits. These include:
- Supports heart health – Beets contain plant compounds called nitrates, which are transformed into nitric oxide inside the arteries. Nitric oxide causes arteries to dilate, which reduces blood pressure and boosts circulation. Both of these effects greatly benefit your heart.
- Combats inflammation – Beets get their striking red, purple and pink colors from betalains. These plant compounds double as antioxidants to protect cells from oxidative stress and inflammation.
- Boosts digestive health – The fiber in beets adds bulk to stool, which makes it easier to pass and promotes regular bowel movement as well.
- Supports brain health – The blood-pressure-lowering effects of beets also benefit brain health. High blood pressure affects blood flow to the brain, which can negatively affect important brain functions. By lowering blood pressure, nitric oxide also improves blood flow to the brain.
- Fortifies immune health – Beets provide nutrients you need to keep your immune system healthy and strong. These include folate, potassium, iron, manganese, zinc, copper and vitamins A and C.
- Reduces cancer risk – The potent antioxidant and anti-inflammatory properties of betalains make them promising cancer-fighting agents.
- Maintains good eyesight – Two powerful antioxidants in beets, lutein and zeaxanthin, are essential for maintaining clear vision and good eye health overall. Studies show that eating foods rich in the two antioxidants can slow the progression of macular degeneration, one of the leading causes of vision loss.
- Boosts athletic performance – Beetroot juice is a popular pre-workout drink among fitness buffs. That’s because nitrates in beets help suppress the onset of fatigue and alleviate muscle soreness after a good workout. Nitrates also protect the heart and lungs from strain during exercise.
Healthy beet smoothie recipes
Get your hands on some beets and try these healthy smoothie recipes. Remember: use a blender, not a juicer, to preserve the fibers in beets. It’s also recommended that you leave the peel on since it contains many of the health-promoting nutrients and antioxidants in beets.
Mineral burst red beet smoothie
This smoothie recipe features kefir, a dairy-free alternative to yogurt that also boasts high amounts of sleep-inducing tryptophan, much like beets. Try this smoothie if you have problems falling asleep.
Ingredients for 2 servings:
- 1 cup peeled and steamed red beets
- 1 cup plain kefir
- 1 tablespoon organic honey
- 1 tablespoon apple cider vinegar
Preparation:
- Place all of the ingredients in a blender and blend until smooth.
- Pour the mixture into a glass and add ice cubes. Serve immediately.
Mixed berry beet smoothie
Antioxidant-rich berries complement the equally antioxidant-rich beets in this breakfast smoothie recipe. This recipe uses oat milk, but you may use your preferred plant-based milk substitute. You can also substitute kefir for yogurt if you’d prefer to keep your smoothie vegan.
Ingredients for 1 serving:
- 1 small-medium beet, steamed or raw
- 1 1/2 cups mixed berries
- 1 1/2 cups oat milk
- 3/4 cup yogurt
Preparation:
- Place all of the ingredients in a blender and blend until smooth.
- Pour the mixture into a glass and add ice cubes. Serve immediately.
Beets are a low-calorie food packed with a wide range of essential nutrients and powerful antioxidants. Include beets in a balanced diet to reap their nutritional benefits.
Sources:
FoodRevolution.org
TheDailyMeal.com
FoodWithFeeling.com