Beet Health Benefits & Nutritional Information:
This article highlights 4 impressive health benefits of beets that have been supported by research. First, we will focus on the nutritional data of beets and conclude with the main health benefits.
Folate
100 grams of beets contains 27% of the recommended daily value (DV) of folate (vitamin B9). Folate supports many functions of the body, including metabolism, adrenal function, and brain function.
Fiber
Beets are also moderately high in fiber. Fiber promotes healthy digestion, circulation, and cardiovascular function.
Potassium
Furthermore, beets contain a notable amount of potassium. Potassium regulates blood pressure and helps maintain a normal fluid balance within the body.
Continue reading to learn more about the health benefits of beets. Detailed nutrition data is provided below.
Beet Nutrition Facts
| % Daily Value* | ||
|---|---|---|
| Serving Size | 100g | |
| Calories | 43 | 2% |
| Fat | 0.2g | 0% |
| Protein | 1.6g | 3% |
| Carbohydrate | 9.6g | 3% |
| Sugars | 6.8g | 14% |
| Fiber | 2.8g | 11% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0g | 0% |
| Calcium, Ca | 16mg | 1% |
| Iron, Fe | 0.8mg | 4% |
| Potassium, K | 325mg | 7% |
| Magnesium, Mg | 23mg | 5% |
| Vitamin A, RAE | 2μg | 0% |
| Vitamin C | 4.9mg | 5% |
| Vitamin B-12 | 0μg | 0% |
| Thiamin (B1) | 0mg | 3% |
| Riboflavin (B2) | 0mg | 3% |
| Niacin (B3) | 0.3mg | 2% |
| Pantothenic acid (B5) | 0.2mg | 3% |
| Vitamin B-6 | 0.1mg | 4% |
| Folate (B9) | 109μg | 27% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Values
Glycemic Index (GI) = 64
Glycemic Load (GL) = 6.14*
| GI | GL | |
| Low | 0 – 55 | 0 – 10 |
| Medium | 56 – 69 | 11 – 19 |
| High | 70 – 100 | 20+ |
*This Glycemic Load (GL) value is based on a serving size of 100g.
Health Benefits of Beets and Beet Juice
Beets can help regulate blood pressure, support brain health, reduce inflammation, and improve digestion. Read more about these four health benefits in detail below.
1. Regulate blood pressure
Studies have shown that consuming beets can lower systolic blood pressure and reduce blood clotting. The high concentration of nitrates in beets improves circulation by dilating blood vessels. What’s more, the folate in beets helps lower homocysteine levels in the blood which reduces the risk of artery damage.
Therefore, regular consumption of beets can help lower blood pressure and improve heart health overall.
2. Support brain health
The nitrates in beets also stimulate blood flow in the brain. More specifically, eating beets has been shown to increase blood circulation towards the frontal lobe. This area of the brain assists with focus, memory, attention, and organization.
3. Reduce inflammation
Beets are also high in antioxidants. Antioxidants reduce free radicals in the body which in turn reduces inflammation. Lowering inflammation helps reduce the risks of developing chronic illnesses, such as heart problems, cancer, brain diseases, and other age-related issues.
4. Improve digestion
The insoluble fiber in beets is good for digestion and promotes healthy gut bacteria. Consuming beets will help reduce constipation and prevent other chronic conditions, such as hemorrhoids, colonic diverticulitis and inflammatory bowel disease (IBD).
Summary
To conclude, adding beets to your diet is a natural way to improve your overall health and reduce the risks of disease. Ultimately, eating beets on a regular basis will help keep your heart, brain, and bowels healthy.
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References
- https://tools.myfooddata.com/nutrition-facts.php?food=11080&serv=100g&qty=1
- https://foodstruct.com/food/beetroot
- https://www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-b9/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- https://www.medicalnewstoday.com/articles/287212.php
- https://healthyeating.sfgate.com/much-potassium-heart-7366.html
- https://www.health.com/nutrition/beets-health-benefits?slide=327506#327506
- https://www.healthline.com/nutrition/benefits-of-beets
