Have you ever tried incorporating beets into your diet? One cup of whole cooked beets (from frozen, fat added in cooking) contains 102 calories. Not only do beets taste great, but they are also packed with nutrients that can benefit your health.

Beetroot is a great source of fiber, folate, and other important vitamins and minerals. It's no wonder that this root vegetable has been used for centuries in traditional medicine to treat various ailments.

In this article, we will delve deeper into the benefits of consuming cooked beets and how they can help support your overall health and wellness.

Beetroot is a Nutrient-Dense Vegetable

Beetroot is packed with vitamins and minerals that are essential for optimal health. One cup of cooked beets contains the following nutrients:

• Fiber: 3.8 grams
• Folate: 37% of the RDA
• Potassium: 442 milligrams
• Manganese: 22% of the RDA
• Vitamin C: 11% of the RDA
• Iron: 6% of the RDA
• Phosphorus: 5% of the RDA
• Magnesium: 7% of the RDA

Cooked Beets Have Lower Oxalate Levels

Oxalates are naturally-occurring substances found in some foods that can contribute to kidney stones in susceptible individuals. However, cooking beets can reduce the oxalate levels by up to 25%. This makes cooked beets a safer option for those who are prone to kidney stones.

Beets Can Help Improve Athletic Performance

Beets contain nitrates, which can help improve blood flow and oxygen delivery to the muscles. Studies have shown that consuming beetroot juice can enhance athletic performance and increase endurance in athletes.

Beetroot May Lower Blood Pressure

High blood pressure is a major risk factor for heart disease and stroke. Fortunately, consuming beetroot may help lower blood pressure levels. This is believed to be due to the nitrates found in beets, which help dilate blood vessels and improve blood flow.

Cooked Beets are High in Fiber

Fiber is an important nutrient that promotes healthy digestion and can help lower cholesterol levels. Cooked beets are a good source of fiber, with one cup providing almost 4 grams of fiber.

Beetroot can Aid in Digestion

Beets are rich in fiber and also contain a compound called betaine, which can help stimulate the production of stomach acid and improve digestion. This can help alleviate digestive issues such as constipation and bloating.

Beetroot is a Great Source of Folate

Folate is a B-vitamin that is important for optimal brain function and the production of red blood cells. One cup of cooked beets contains 37% of the recommended daily intake of folate.

Beets Can Help Support Liver Health

The liver is a vital organ that plays a key role in detoxifying the body. Beetroot contains antioxidants and nutrients that can help support liver function and promote overall liver health.

Cooked Beets May Help Boost Immune System

Beets contain immune-boosting nutrients such as vitamin C, manganese, and zinc. These nutrients can help support a healthy immune system and protect against infections and diseases.

Beetroot is a Low-Calorie Food

If you're looking for a low-calorie food to help you stay on track with your weight loss goals, beets are a great option. One cup of cooked beets contains only 102 calories, making it a filling and satisfying snack or addition to your meals.