Beets (Beetroot) Overview
Beets are unique root vegetables rich in dietary nitrates that convert to nitric oxide, improving blood flow, lowering blood pressure, and enhancing athletic performance.
Why Beets (Beetroot) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Beets (Beetroot) Nutrition Facts
Per 136g (136g (1 medium beet, cooked))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 59 | — |
| Protein | g | 0% |
| Total Carbohydrates | 13g | 5% |
| Dietary Fiber | 2.8g | 10% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 1.1mg | 6% |
| magnesium | 31mg | 8% |
| potassium | 442mg | 9% |
| vitaminC | 6mg | 7% |
| folate | 109µg | 27% |
GI: 64 ()
Key Nutrients in Beets (Beetroot) for Heart Health
Fiber
2.8gSupports heart health by providing essential fiber
Potassium
442mgSupports heart health by providing essential potassium
Magnesium
31mgSupports heart health by providing essential magnesium
Best Ways to Eat Beets (Beetroot) for Heart Health
- Roasted whole until tender
- Grated raw in salads
- Juiced with apples and ginger
- Pickled as a side dish
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Beets (Beetroot) Health Benefits
- High in nitrates for blood flow and pressure
- Supports athletic endurance and performance
- Liver detoxification support from betaine
- Rich in folate for cell health
- Anti-inflammatory betalain pigments
Important Considerations
- May cause beeturia (red urine/stool) which is harmless
- High in oxalates - limit if prone to kidney stones
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