Beetroots, commonly referred to as beets, are a vibrant and nutrient-dense root vegetable. While raw beets often contain higher levels of some heat-sensitive vitamins, cooking them makes them easier to digest and can increase the bioavailability of certain antioxidants. The benefits of eating cooked beets make them a valuable addition to any healthy diet.
Cardiovascular Health: The Power of Nitrates
One of the most significant benefits of consuming cooked beets is their high concentration of inorganic nitrates. In the body, these dietary nitrates are converted into nitric oxide (NO), a molecule that plays a crucial role in widening blood vessels, a process called vasodilation. This mechanism helps to improve blood flow and can lead to a significant reduction in elevated blood pressure, which is a major risk factor for heart disease and stroke. Regular consumption of nitrate-rich foods like cooked beets has been associated with reduced cardiovascular mortality.
How Nitrates Become Nitric Oxide
The conversion of nitrate to nitric oxide involves a unique pathway. When you eat cooked beets, the nitrate is absorbed into the bloodstream, concentrated in the saliva, and converted to nitrite by bacteria in the mouth. This nitrite is then converted to nitric oxide in the acidic environment of the stomach. The availability of nitrates in cooked beets remains sufficient to produce these beneficial effects, particularly on systolic blood pressure.
Digestive Wellness: Fiber and Betaine
Cooked beets are an excellent source of dietary fiber, with approximately 2 grams in a 100-gram serving. Fiber is essential for digestive health, as it adds bulk to stool, which helps promote regular bowel movements and prevents constipation. The fiber in cooked beets is also beneficial for maintaining a healthy gut microbiome by feeding friendly gut bacteria. Additionally, beets contain a nutrient called betaine, which has been studied for its role in supporting liver function and aiding the body's natural detoxification processes.
Enhanced Athletic Performance
Dietary nitrates found in cooked beets may also enhance athletic performance. Nitric oxide improves the efficiency of mitochondria, which are responsible for producing energy in cells. Consuming beets a few hours before exercise may improve endurance, boost cardiorespiratory performance, and increase oxygen use, allowing athletes to exercise more efficiently.
Rich Antioxidant and Anti-Inflammatory Properties
Beets get their deep red color from pigments called betalains, which are powerful antioxidants and anti-inflammatory compounds. Chronic inflammation is linked to conditions like obesity, heart disease, and liver disease. While heat can partially degrade betalains, light cooking methods like steaming or roasting can preserve a significant amount of these beneficial compounds. Betalains help protect cells from damage caused by oxidative stress.
A Nutrient-Dense Addition to Your Diet
Cooked beets are low in calories yet rich in essential vitamins and minerals, including folate (Vitamin B9), manganese, potassium, and Vitamin C. They are particularly high in folate, a vitamin vital for cell growth and heart health.
Nutritional Comparison: Cooked vs. Raw (per 100g)
| Nutrient | Raw Beets | Cooked (Boiled) Beets |
|---|---|---|
| Calories | 43 | 44 |
| Fiber | 2.8 g | 2.0 g |
| Sugars | 6.8 g | 7.0 g |
| Folate (B9) | 109 µg (27% DV) | 80-100 µg (20-25% DV) |
| Vitamin C | 4.9 mg (5% DV) | 6.1 mg (7% DV) |
| Potassium | 325 mg (7% DV) | 300 mg (6% DV) |
| Oxalates | High | Lower (leached into water) |
Note: Nutritional values can vary.
Conclusion
Eating cooked beets provides a wide array of health benefits, from supporting cardiovascular and digestive health to potentially enhancing athletic performance and fighting inflammation. While some nutrients are reduced by cooking, many remain, and cooked beets are often easier for many people to digest. Their high nitrate, fiber, and antioxidant content makes them a valuable and delicious addition to a balanced diet.
