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September 29, 2023 3 min read

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Oct 2nd, 2023

The Comprehensive Guide to the Health Benefits of Beets


Beets, scientifically known as Beta vulgaris, have been consumed for centuries, appreciated not only for their vibrant color but also for their myriad of health benefits. In this guide, we will dive deep into the numerous health advantages associated with beets, backed by scientific evidence.

"Beets: Nature's vibrant powerhouse, nourishing the body and fortifying the mind."

Nutritional Profile of Beets

Beets are more than just a pretty addition to your plate. These root vegetables pack a punch in terms of nutrition. Let's delve into what makes them such a powerhouse.

1. Vitamins and Minerals

Beets are replete with essential vitamins and minerals, including:

  • Folate
  • Vitamin C
  • Potassium
  • Manganese
  • Iron

2. Dietary Fiber

A single serving of beets can provide a significant portion of your daily dietary fiber needs, aiding in digestion and promoting gut health.

3. Phytonutrients

These are naturally occurring compounds in plants that have numerous health benefits. Beets are rich in a group of phytonutrients called betalains, which give them their characteristic color and are potent antioxidants.

Top Health Benefits of Consuming Beets

There's a reason why health enthusiasts rave about beets. Here are the top health benefits linked with these ruby-red wonders.

1. Improved Heart Health

Beets are a great source of nitrates, which can help in dilating blood vessels and improving blood flow. This process aids in reducing blood pressure, thereby promoting heart health.

2. Enhanced Athletic Performance

Some studies suggest that the nitrates in beets can improve mitochondrial efficiency, potentially aiding athletes in enhancing their performance and endurance.

3. Brain Health and Cognitive Function

Beets can play a pivotal role in promoting brain health. The increased blood flow resulting from beet consumption can have beneficial effects on brain function, possibly delaying the onset of cognitive disorders.

4. Anti-inflammatory Properties

Betalains, the star phytonutrients in beets, have been shown to possess anti-inflammatory properties, which can aid in reducing the risk of chronic diseases.

5. Detoxification

Beets support the body's detoxification process, particularly in the liver, thanks to compounds like betaine.

How to Incorporate Beets into Your Diet

While beets can be enjoyed in numerous ways, here are some popular methods:

  • Salads: Roasted or boiled beet slices can elevate any salad.
  • Smoothies: Beetroot juice can add color, flavor, and nutrition to your morning blend.
  • Pickling: Pickled beets are a tangy treat that can be enjoyed on their own or in various dishes.

Potential Side Effects and Considerations

While beets are generally safe for consumption, some individuals might experience:

  • Beeturia: A harmless condition where urine turns pink or red after consuming beets.
  • Gastrointestinal Discomfort: In rare cases, excessive beet consumption can lead to digestive issues.


Beets, with their deep color and equally deep reservoir of nutrients, offer a wide range of health benefits. Incorporating them into your diet can promote heart health, enhance athletic performance, and much more. It's no wonder that these root vegetables have been revered for centuries.

Nutritional Diagram Of Benefits

Written by Rob Shockey

Ascent Nutrition's Beetroot is a rich source of heart-supporting plant nitrates as well as many vitamins and minerals that support human health.

Our Organic Beetroot contains heart-supporting plant nitrates and many vitamins and minerals that support human health.

  • Promotes Cardiovascular Health*
  • Supports Healthy Blood Pressure*
  • Assists Nitric Oxide Production*
  • Supports Healthy Neurological Function*
  • Aids In Normal And Healthy Blood Circulation*