Earthy and sweet in flavor (they’re actually nicknamed dirt candy), beets are packed with nutrients that are specifically beneficial for women’s health in every phase of life. Here, experts explain everything you need to know.
What are the nutritional benefits of beets?
Beets are a good source of fiber, potassium, iron, folate, and antioxidants. According to the USDA, one cup of raw beets contains 3.81 grams of fiber, a nutrient that most of us aren’t consuming enough of each day. Fiber supports regular bowel movements, digestion, and blood sugar balance.
Potassium, meanwhile, is an electrolyte that helps maintain hydration and fluid balance and regulates nerve signaling and muscle contraction. İron plays an important role in transporting oxygenated blood throughout the body.
Folate, also referred to as vitamin B9, is needed during pregnancy to support healthy fetal development, and it supports heart health and cognitive function.
Beets also contain nitrates, which the body converts to nitric oxide and uses to help increase blood flow throughout the body and improve the efficiency of skeletal muscle contraction.
Is there a difference between eating beets and drinking beet juice?
Sometimes we want to consume our veggies even faster—and in greater quantities—by drinking them rather than eating them. When it comes to beets and beet juice, the main difference is that beet juice contains little to no fiber. This can cause a higher rise in blood sugar after drinking than you might see after eating beets.
Still, drinking beet juice allows you to have the equivalent of a few beets in one sitting, meaning you’ll receive a higher concentration of nutrients faster.
How much beet juice should I drink?
There’s no general recommended dose or daily upper limit set for beet juice, however, it is recommended to limit to about one half to one cup of beet juice per day.
Who shouldn’t drink beet juice?
Those with chronic kidney disease or on dialysis should avoid beet juice due to its high potassium content. People with diabetes and prediabetes should also avoid the juice due to the high sugar content and low fiber content. Finally, anyone with lower blood pressure or on blood pressure medication should also avoid beet juice.
If you have any questions about adding it to your diet, it’s best to consult with your physician.
