Benefits of Beets: How Can They Boost Your Health?

When it comes to healthy foods, it’s hard to beat beets. The nutrition facts for beets don’t lie. They are a powerhouse of vitamins, minerals, and other nutrients that are great for your health—antioxidants and fiber just to name two. Beets support heart health, liver detoxification, brain health, and much more. If it’s been a while since you tried some fresh beets or energy-boosting beet juice, then it’s time to get back in the habit of enjoying the many health benefits of this colorful vegetable.

What Are Beets?

Beets come from the roots of beetroot plants (Beta vulgaris). All parts of the plant are edible, and many people enjoy young beet greens in salads. Even though most Americans automatically think of the richly colored red beet, there are countless other varieties including sugar beets, golden beets, and many others, each with a unique culinary profile.

What Vitamins & Minerals Do Beets Have?

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Whatever kind of beet you choose, it will be packed full of health-promoting compounds and phytonutrients. Beets are rich in immune system boosting vitamins like vitamin C and have plenty of essential minerals like potassium, manganese, and iron. Beets are also a great source of lysine, an essential amino acid that your body can’t produce on its own. Beets support overall wellness, too. They provide a delicious serving of fiber and antioxidants with every bite.

Here is the nutritional breakdown for one cup of raw beets according to the United States Department of Agriculture’s (USDA) National Nutrient Database.[1]

Nutrient Amount In 1 Cup of Beets
Protein 119.11 g
Fiber 3.8 g
Sugars 9.19 g
Calcium 22 mg
Iron 1.09 mg
Magnesium 31 mg
Phosphorus 54 mg
Potassium 442 mg
Sodium 106 mg
Zinc 0.48 mg
Copper 0.102 mg
Manganese 0.447 mg
Selenium 1.0 µg
Vitamin C 6.7 mg
Thiamin 0.042 mg
Riboflavin 0.054 mg
Niacin 0.454 mg
Folate 148 µg
Betaine 175 mg
Vitamin A 3 µg
Vitamin K 0.3 µg

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