Beets are rich in essential vitamins and minerals, including proteins, fibers, folate, manganese, copper, potassium, magnesium, and various vitamins. Beets reduce the risk of heart disease. The high concentration of nitrate in beets, converted to nitric oxide in the body, helps dilate blood vessels, thereby lowering blood pressure. Beets enhance athletic performance. Beets, abundant in nitrate, may impact physical performance by improving mitochondrial efficiency. Mitochondria are responsible for energy production in cells. Beet juice extends fatigue time, improves cardiorespiratory performance, and enhances endurance in athletes. The anti-inflammatory properties of beets significantly reduce inflammation markers, including C-reactive protein and tumor necrosis factor when incorporated into the diet. Promoting digestive health, the fiber content in beets supports friendly gut bacteria, preventing constipation, inflammatory bowel disease, diverticulitis, and other digestive disorders. Additionally, fiber is associated with reducing the risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes. Supporting brain health, the nitrate in beets promotes blood vessel dilation, increasing blood flow to the brain and improving cognitive function. Beets have anticancer properties. Compounds such as betaine, phenolic acids, geosmin, quercetin, and caffeic acid found in beets can slow the division and growth of cancer cells.
Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot (1Trusted Source):
Calories: 44
Protein: 1.7 grams
Fat: 0.2 grams
Carbs: 10 grams
Fiber: 2 grams
Folate: 20% of the Daily Value (DV)
Manganese: 14% of the DV
Copper: 8% of the DV
Potassium: 7% of the DV
Magnesium: 6% of the DV
Vitamin C: 4% of the DV
Vitamin B6: 4% of the DV
Iron: 4% of the DV
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