Beets (or beetroot) are more than just a vibrant addition to your plate—they’re a nutritional powerhouse packed with vitamins, minerals, antioxidants, and unique plant compounds that support heart health, brain function, and athletic performance. Whether roasted, juiced, or eaten raw in salads, beets deliver science-backed benefits with every bite.
1. Rich in Essential Nutrients
A 100g serving of raw beets provides:
- Fiber: 2.8g (supports digestion & gut health)
- Folate (Vitamin B9): 27% of the Daily Value (crucial for cell growth and pregnancy)
- Manganese: 16% DV (supports bone health and metabolism)
- Potassium: 9% DV (helps regulate blood pressure)
- Iron & Vitamin C: Enhances iron absorption and immune function
Low in calories (~43 kcal per 100g) yet high in nutrients, beets are a smart addition to any diet.
2. Unique Plant Compounds with Powerful Effects
2.1. Betalains – The Antioxidant Powerhouse
Beets get their deep red-purple hue from betalains, potent antioxidants that:
- Reduce inflammation
- Support liver detoxification
- May protect against oxidative stress and chronic disease
2.2. Nitrates – The Circulation Boosters
