The Many Health Benefits of Beets

Beet Root and Greens are a Dietary Aid in Preventing Health Problems

Jul 4, 2008

Root vegetable found to lower cholesterol and blood pressure. Beets also protect against birth defects, cognitive disorders such as Alzheimer's, osteoporosis and cancer.

Folate, nitrates, magnesium and antioxidants in beet juice, beet fiber and beet greens have been shown to aid in disease prevention and control.

Beets and Blood Pressure

A recent study has linked consumption of beet juice with the lowering of blood pressure. The study suggests that the nitrates in beet juice, converted by saliva, are converted to nitrites in the digestive process. While the study only involved beet juice, researchers suggest that other vegetables high in nitrates may produce similar improvements in hypertension cases.

Beet Fiber and High Cholesterol

Studies have also shown that beet fiber is effective in lower LDL and total serum cholesterol levels. Triglycerides were also reduced. In this case the researchers postulated that folate, or naturally occurring Vitamin B, was the key.

Colon and Stomach Cancer Prevention

The red pigment in beets raises antioxidant enzyme levels in the liver and may promote detoxification in the intestines, blood and liver. Colon cancer research has also shown that consumption of beet fiber may increase colonic CD8 cells, which detect and remove abnormal cells.

Beet juice also inhibited the production of nitrosamines from foods containing nitrates in stomach cancer patients. For beets to be most useful in cancer prevention they should be taken uncooked or very lightly cooked as heat reduces their anti-cancer properties.

Preventing Birth Defects

Folate is considered an important aid in maintaining a healthy pregnancy. It is critical at times of rapid cell development as it is necessary for creating DNA and RNA. The high level of folate (up to 136 grams per cup) in beets makes them a valuable food for pregnancy. Spina bifida and anencephaly are two birth defects which may be prevented by the consumption of folate rich foods.

Beets and Osteoporosis Prevention

Magnesium is an important mineral in healthy bone production and maintenance. Without appropriate levels of magnesium, calcium cannot be utilized effectively. Beet root is high in magnesium, making it a good vegetable for women concerned with preventing osteoporosis. A word of caution, beet greens, are high in oxalic acid, which interferes with calcium metabolism so the greens should not be consumed in any significant quantities by osteoporosis sufferers.

Cognitive Disorders

Alzheimer’s disease and senile dementia are two types of cognitive disorders. Antioxidants have been shown to be useful in the prevention of these cognitive problems. Dark skinned vegetables such as beets are high in those antioxidants known to lower the levels of free radicals in the body which are, in part, responsible for cell damage in the brain as well as other parts of the body.

While all of this information about the value of beets may lead some to consider it to be the next new superfood, it is important to keep some perspective. Many other fresh fruits and vegetables have similar properties so it makes sense to include a variety of these foods in the diet to maintain optimum health.

The copyright of the article The Many Health Benefits of Beets in Holistic Nutrition is owned by Dawn M. Smith. Permission to republish The Many Health Benefits of Beets in print or online must be granted by the author in writing.

Feb 19, 2009 8:19 AM

Guest :

Whole beets versus beet juice
In reqards to the study on beet juice lowering blood pressure…
Why not whole beets?
Why arent whole cooked beets just as good?
What make the juice “work” and not the whole beet?
If the whole beet works how many would I have to eat a day to equal 16oz juice?
If I have to juice them…what ratio?
Thanks
Laura

Feb 24, 2009 6:21 AM

Dawn M. Smith :

It is not necessary to juice the beets, in fact whole beets would be better as they would provide more beet fiber. Juicing is suggested for those who may not enjoy eating beets.
Cooking, especially boiling, leaches some of the nutrients out. Lightly steamed or sauteed would be fine. The beet greens are also very good for you.
I wouldn't worry about an exact quantity of beets to equal 16oz of juice. If you include beets regularly in your diet you should reap the benefits.

Mar 15, 2009 8:33 PM

Guest :

what about the Beets in the jar that are pickled.

Mar 16, 2009 12:07 PM

Dawn M. Smith :

Fresh whole beets would be ideal but you would still get plenty of benefit from pickled beets.

Mar 25, 2009 7:46 PM

Guest :

Does the beet root in pill form give similar health benefits?

Mar 26, 2009 5:39 AM

Dawn M. Smith :

In general pills are the least effective way to get nutritional supplements. The very act of processing the beets (or other foods) may destroy some of the valuable components in the raw food. So best is whole vegetable (lightly steamed or sauted), then pickled, then juice (unless you juice it yourself so you know it is fresh) and finally pill form.
That being said, if you do not want to eat any beets (don't like the taste or whatever) the pill may give some of the health benefits.

Apr 8, 2009 9:03 AM

Guest :

What about beets and their greens if you are on Coumadin? I found no information on vitamin K in the beets themselves, but could not find out about the greens.

Apr 8, 2009 12:03 PM

Dawn M. Smith :

I don't know about Vitamin K levels in beet greens either. I would check with the physician who put you on coumadin before eating any quantity of beet greens.
In fact this serves as a good reminder to everyone that consumption of beets, or any other food for that matter, may affect medications you are taking. Always get detailed information from your physician regarding medicine-food interactions.