Unbeatable Beets

Bonus: recipes inside!

Would you like to reduce inflammation, support detoxification, reduce oxidative stress, and slow aging? Then read on to learn how adding this delicious, bright-red functional food to your daily plate can help you meet your health goals.

The vibrant red color we associate with beets comes from a superstar phytonutrient called betaine. Not only does betaine make beets beautiful, but it also communicates with our cells to contribute to an impressive list of health benefits.

Did You know? Beets Can…

Help Your Heart

Want to reduce your cholesterol levels and your risk of heart disease? That betaine that gives beets their color also helps to reduce LDL cholesterol and homocysteine levels, an amino acid associated with an increased risk of cardiovascular disease.

Beets are also an excellent source of natural nitrates, which the body converts into nitric oxide. Nitric oxide helps to relax and dilate blood vessels, improving circulation and lowering blood pressure. This effect enhances oxygen and nutrient delivery, supporting heart health. 

Love Your Liver

Betaine helps protect liver cells, supports detoxification, and reduces fat buildup in the liver. Beets contain antioxidants like betalains, which help combat inflammation and oxidative stress in the liver. The fiber in beets also aids in regular digestion and the elimination of toxins, further promoting liver health.

Boost Your Brain Health

Better blood flow from nitric oxide enhances circulation to the brain. Improved blood circulation ensures the brain receives an adequate supply of oxygen and nutrients, which can support cognitive function, enhance mental clarity, and improve focus. Beets may also help protect against age-related cognitive decline by supporting our vascular health and reducing oxidative stress, which are both important for brain health as we age.

Power Up Your Workout

Beets can be a natural powerhouse for your workouts, offering several performance-enhancing benefits. By improving oxygen delivery and use in muscles, nitrates enhance endurance and make physical activity more efficient, allowing you to work out harder and longer with less fatigue. The antioxidants in beets, like betalains, also help reduce exercise-induced inflammation and muscle soreness, promoting faster recovery. Whether you’re an athlete or just looking to get the most out of your gym session, adding beets to your diet can give you a natural edge.

Make Your Skin Glow

Yes, beets can even make you look younger! Their rich content of antioxidants, vitamins, and minerals supports collagen production for firmer skin while reducing inflammation, further protecting against premature aging.

The betalains help neutralize free radicals that cause oxidative stress and damage cells, which contribute to the aging process. Including beets in your diet can help you feel and look younger from the inside out.

And More…

The polyphenols in beets, including quercetin and ferulic acid, have strong antioxidant, anti-inflammatory, and anti-cancer properties, and help protect against chronic diseases like heart disease and diabetes.

Carotenoids like lutein and zeaxanthin are important for eye health, particularly in protecting against age-related macular degeneration and cataracts. These are especially abundant in beet greens, so be sure to eat those too!  

How to Add More Beets to Your Week

How might you add more beets to your meals? If they’re not yet a regular on your grocery list, here are some ways to give beets a try:

1. Start Small

   If you’re new to beets, begin by adding a few slices to your salads or smoothies to get accustomed to their earthy flavor. I invite you to keep trying them even if, at first, you’re not a huge fan. You might be surprised how your taste buds adjust and learn to love them. I didn’t always like them, but now I eat them nearly every day and honestly crave them sometimes.
   

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2. Don’t Throw Away The Greens!

   They are rich in nutrients, delicious, and can be sautéed like spinach or added to smoothies, soups, and stews.

    

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3. Try Them Fermented

   Beets are one of my favorite fermented foods. I can find shredded organic fermented beets in the refrigerated section of my local grocery store. They’re delicious on a salad, as a side dish, or just on a fork.
   
   

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4. In a Smoothie

   This is my FAVORITE way to get in my daily beet! I just toss a small beet into the blender along with the beet greens and my other smoothie ingredients. Want to try it? Check out the recipe for my Berry Beet Smoothie.

    

    

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5. Grow Your Own!

   Looking to save some money AND boost your health? Beets grow so well in Virginia – fall and spring – and you can grow them in a container or in the ground, from seed or plugs! I don’t spend a ton of time gardening, but I always have beets growing in containers on my deck – even in winter with a little hoop over them. There is nothing quite like pulling a baby beet, giving it a rinse, and tossing it into your morning smoothie. It is such an energizing way to start your day!

    

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6. In a Salad
   

   You can find plenty of delicious beet salad recipes online. I usually add fermented beets to a salad at lunch. You could also add in a grated raw beet or a few slices of roasted beets. This simple beet salad, which pairs oranges and beets for a sweet-tart combination, is one of my favorites. I’ve had dinner guests, who claimed to dislike beets, ask for seconds.
   

Beets Deserve a Spot On Your Plate

Beets are a simple yet powerful addition to a nutrient-rich diet. They offer many health benefits, from supporting cardiovascular health and exercise performance to enhancing liver function and reducing inflammation. I encourage you to add some beets to your grocery list and give them a try. You might even consider popping some seeds into that planter on your deck. These small steps can have a big impact on your overall health and well-being.

Recipes

Berry Beet Smoothie (1 Serving)

Ingredients

• 1 Small Beet (1-2 inches in diameter or a medium cut in half)
• 1 cup Beet Greens (or your favorite greens)
• 1/3 cup Other Vegetable Such As Cauliflower Or Zucchini (optional)
• 1/2 cup Frozen Berries
• 1 1/2 cups Water
• 1 tbsp Whole Flax Seeds
• 1 tbsp Chia Seeds
• 1 tbsp Hemp Seeds
• 1/4 cup Vanilla Protein Powder (I like Metagenics UltraInflam-X Mango flavor, but use what you have!)
• 3 Ice Cubes (or to taste)

Directions

1. Place all ingredients except protein powder in your blender and blend until smooth.
2. Add protein powder (or any other supplements you’d like such as creatine, collagen, or fiber) and blend 15 more seconds.
3. Pour into a glass and enjoy!

Beet & Orange Salad (4 Servings)

Ingredients

• 6 Beet (medium, cut into quarters)
• 2 tbsps Extra Virgin Olive Oil
• 3 tbsps Orange Juice (fresh juiced)
• 1 tbsp Apple Cider Vinegar
• 1 tsp Dijon Mustard
• 1 tbsp Raw Honey
• Sea Salt & Black Pepper (to taste)
• 3 cups Mixed Greens (or use your favorite greens)
• 3 Navel Orange (peeled and cut into wedges)
• 1/4 cup Goat Cheese (crumbled, optional)
• 1/2 cup Walnuts

Directions

1. If using pre-cooked beets, go to Step 3. To roast the beets, preheat the oven to 375ºF (190ºC). Wrap the beets in foil and bake for 35 to 45 minutes, or until tender when pierced with a fork.
2. Remove the beets from the oven and once they have cooled, rinse them under cold water and peel them. Once they are peeled, thinly slice them.
3. Make the dressing by combining the olive oil, orange juice, apple cider vinegar, honey, dijon, salt and pepper in a jar. Mix well.
4. Add the greens to a bowl and top with beets, oranges, walnuts, and goat cheese (if using). Drizzle dressing over top and enjoy!