Beets, whether enjoyed raw or cooked, bring vibrant color and a boost of nutrition to any meal.
Beets bring a one-two punch to the table from a culinary standpoint. Their vibrant pink hue can liven up even the most basic dishes, while their earthy sweetness pairs beautifully with a wide range of ingredients. But the benefits don’t end there—beets are packed with nutrients, making them one of the healthiest vegetables to include in your meals. Keep reading to discover the health benefits of beets, as explained by a dietitian, along with chef-approved tips for incorporating them into your cooking at home.
How to Make Beet Puree: To make beet puree, begin by washing and peeling the raw beets, says Makuch. Next, boil the beets until they’re soft, then drain them. Finally, blend the beets in a food processor or blender until smooth.
What Are Beets?
Beets are a root vegetable native to Europe and the Mediterranean. As a root vegetable, the edible part grows underground, though the beet greens, or tops, are also tasty and nutritious. While beets come in a variety of colors—ranging from white to orange-gold—the deep purple-pink variety is the most commonly found. Beets are also known by other names like beetroot, garden beet, and red beet.
Nutrition and Health Benefits
Lowers Disease Risk
“Beets are one of the most antioxidant-rich foods we have,” says Ashlee Bobrick, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. Antioxidants are crucial because they combat free radicals—harmful molecules that can damage healthy cells. They also help reduce inflammation and lower the risk of chronic diseases like type 2 diabetes, explains Bobrick.
One of the key antioxidants found in beets is betalains, the natural pigments responsible for the vegetable’s vibrant red color. According to Bobrick, betalains act as powerful antioxidants in the body, boost the immune system, and may even help slow the growth of cancer cells.
Supports Heart Health
When it comes to heart-healthy foods, beets are a top contender. They’re rich in nitrates, which help improve blood flow to the heart by dilating (or widening) blood vessels, says Bobrick. “This can help lower blood pressure and allow you to stay active longer during exercise,” she adds. Additionally, beets contain soluble fiber, which plays a role in reducing high blood cholesterol—one of the major risk factors for heart disease.
Improves Digestion
Beets’ fiber is essential for supporting healthy digestion. This fiber adds bulk to stool, making it easier to pass and helping to promote regular bowel movements, says Bobrick.
Helps Brain Health
As mentioned earlier, beets are rich in nitrates and betalains—two nutrients that support brain health, according to Bobrick. By improving blood flow to the heart, these compounds also enhance circulation to the brain, which can boost overall brain function. This improved blood flow may help improve memory and potentially reduce the risk of dementia, Bobrick adds.
