Four Reasons You Can’t Beat a Beet!

In this episode I talk about my top four benefits of adding beets for your diet! Check it out here! In my below blog, I explore a few more benefits and the variety of ways you can enjoy beets in your diet:

Beets — that rich ruby-red (or sometimes golden) root vegetable — often get overlooked in favour of trendier veggies. But when you dig a little deeper, you’ll discover that the humble beet is far more than a garnish or a side dish. From boosting circulation to soothing inflammation, this earthy root packs a punch.

Here’s a guide to beets — what they are, how to use them, and the surprising health benefits you’ll gain when you make them part of your routine.

Health benefits of eating beets

Here are key benefits backed by research:

1. Nutrient density
Beets are low in calories but rich in nutrients. A 100 g (about 3.5 oz) portion of boiled beetroot gives roughly 44 calories, 1.7 g protein, 2 g fiber, and meaningful amounts of folate (~20% DV), manganese (~14% DV), copper (~8% DV), potassium (~7% DV) and magnesium (~6% DV). Healthline+1
That makes them an efficient “nutrient bang for your bite”.

2. Blood pressure & cardiovascular support
Multiple studies show that beetroot — especially juice high in nitrates — can reduce blood pressure, particularly systolic pressure, thanks to nitric-oxide mediated vasodilation. Healthline+2www.heart.org+2
For example: one review notes that dietary nitrates from beetroot appear well absorbed and may contribute to cardiovascular health. PMC
Thus, including beets may support better vascular and heart health.

3. Athletic performance & endurance
Because the nitrates in beets improve how muscles use oxygen, researchers have found benefits for endurance performance: increased time to fatigue, improved oxygen efficiency. Healthline+1
If you train, have a session in 2-3 hours after a beet-rich snack or juice, that could give you a slight edge.

4. Anti-inflammatory & antioxidant effects
Beets contain betalains and other phenolics which help combat oxidative stress and inflammation — both of which are implicated in many chronic diseases. PMC+1
For instance, beetroot extract studies show reductions in inflammatory enzyme activity and markers. MDPI+1

5. Digestive & gut health
The fiber in beets helps feed beneficial gut bacteria, support regularity, and contributes to digestive health. One cup of beetroot can supply around 3.4 g of fiber. Healthline+1
A healthy gut is foundational for overall wellness.

6. Brain & cognitive support
Because nitrates help widen blood vessels and improve blood flow, some research suggests beets may support brain health and cognitive performance — especially in older adults. Healthline+1

7. Potential anti-cancer and liver support effects
Some lab and animal studies show compounds in beets may slow cancer cell growth, support liver and kidney function, and protect against oxidative damage. PMC+1
While more human trials are needed, the preliminary signals are promising.

8. Supports energy balance and weight control
Since beets are low in calories but satisfy due to fiber + nutrients, they can help you feel full and so support healthy weight management and better dietary quality. Healthline+1

How to include beets in your diet

Here are some practical tips:

• Roast beets: Slice root, toss with olive oil, salt & pepper, roast at ~400°F (~200°C) for 30-40 min until tender.

• Grate raw beets into salads or slaws for crunch and colour.

• Juice them: Combine raw beetroot with apple, carrot and ginger for a nutrient-rich drink (especially before exercise).

• Pickle: Pre-cooked beets can be pickled and used as a condiment or side.

• Use beet greens: Don’t discard the greens — sauté or steam them like spinach for an extra nutrient boost.

• Simple salad: Cut roasted beets, add goat cheese (or feta), walnuts, arugula, drizzle balsamic and olive oil — easy and delicious.

Final thoughts

By adding beets into your regular rotation — whether in salads, roasted sides, juices or smoothies — you’re gaining more than just flavor and color, you’re investing in heart health, circulation, digestion, brain health and more.

So next time you roam the produce aisle or farmers market grab a few beets. Roast them, juice them, shred them — and let the humble beet root show its power.