One ounce of cooked beets contains only 17 calories, making it a great addition to your diet if you're watching your weight. However, don't let the low calorie count fool you - beets are packed with nutrients that can benefit your health in many ways.
A single ounce of cooked beets contains 2.9 grams of fiber, 10% of your daily requirement of folate, and 6% of your daily requirement of potassium. Beets are also loaded with antioxidants, which can help protect your cells from damage caused by free radicals.
In this article, we'll explore some of the many benefits of eating beets, from improving athletic performance to reducing inflammation.
Low in Calories, High in Nutrients
As mentioned earlier, even a small serving of beets contains a wide range of nutrients. Research has shown that diets high in fiber and low in calories can help promote weight loss, and beets fit the bill perfectly. In addition to their low calorie count, beets are also rich in vitamins and minerals that are essential for overall health. From boosting your immune system to promoting healthy digestion, adding more beets to your diet can help keep you feeling your best. So, the next time you're looking for a healthy snack or side dish, consider reaching for some cooked beets!
A Good Source of Fiber
Fiber is an important nutrient that most people don't get enough of in their diet. Fortunately, beets are a great source of fiber - even a small serving can help you meet your daily requirements. Fiber is essential for a healthy digestive system and can help prevent a variety of health problems, including heart disease, diabetes, and certain types of cancer. So, if you're looking to increase your fiber intake, beets are a great place to start!
Rich in Antioxidants
Antioxidants are compounds that help protect your cells from damage caused by free radicals, which are produced by your body as a result of normal metabolism as well as exposure to environmental toxins. Beets are packed with antioxidants, including betalains and anthocyanins, which can help protect your cells from damage and may have anti-inflammatory effects in the body. So, if you're looking to boost your intake of antioxidants, beets are a great food to include in your diet.
Research has shown that consuming beets before exercise can help improve athletic performance. This is because beets are high in nitrates, which are converted to nitric oxide in the body. Nitric oxide can help improve blood flow to muscles, which can improve endurance and reduce fatigue during exercise. So, if you're an athlete or just looking to get the most out of your workouts, consider incorporating beets into your pre-workout routine.
May Help Lower Blood Pressure
High blood pressure is a common health problem that can increase your risk of heart disease, stroke, and other health problems. Fortunately, research has shown that consuming beets may help lower blood pressure. This is thought to be due to the high levels of nitrates in beets, which can help dilate blood vessels and improve blood flow. So, if you have high blood pressure or are at risk for it, beets may be a helpful addition to your diet.
May Enhance Brain Function
Beets may also be beneficial for brain health. Research has shown that the nitrates in beets can improve blood flow to the brain, which may help enhance cognitive function. Additionally, beets are rich in antioxidants, which can help protect your brain cells from damage caused by free radicals. So, if you're looking to boost your brain health, consider incorporating more beets into your diet.
May Help with Constipation
Constipation is a common problem that can be uncomfortable and even painful. Fortunately, beets may be helpful for promoting healthy digestion and preventing constipation. Beets are a good source of fiber, which can help regulate bowel movements and promote regularity. Additionally, the betaine in beets can help promote healthy digestion and reduce inflammation in the gut. So, if you're struggling with constipation, beets may be a helpful addition to your diet.
May Aid in Weight Loss
As mentioned earlier, beets are low in calories and high in fiber, which can make them a great food for weight loss. Additionally, the nitrates in beets may help improve exercise performance, which can further support weight loss efforts. So, if you're looking to shed a few pounds, consider incorporating more beets into your diet.
May Reduce Inflammation
Inflammation is a natural process that helps your body fight off infection and heal from injury. However, chronic inflammation can be harmful and contribute to a variety of health problems, including heart disease and autoimmune disorders. Fortunately, beets may be helpful for reducing inflammation in the body. This is thought to be due to their high levels of antioxidants and anti-inflammatory compounds. So, if you're looking to reduce inflammation in your body, beets may be a helpful addition to your diet.
Can Be a Versatile Ingredient in Various Recipes
In addition to being a nutritious food, beets can also be a versatile ingredient in many different dishes. You can roast beets for a delicious side dish, blend them into smoothies for a nutrient-packed breakfast, or even use them as a natural food coloring in baked goods. So, if you're looking for a way to add more beets to your diet, there are plenty of delicious and creative ways to do so!
Eating beets can have a variety of health benefits, from improving athletic performance to reducing inflammation.
FAQ about 1 oz cooked beets
1. What are the nutritional benefits of 1 oz cooked beets?
1 oz cooked beets contain only 17 calories, but they are packed with essential vitamins and minerals. They are high in folate, potassium, and vitamin C. They also contain fiber and antioxidants that can help boost your immune system and may even lower your risk of chronic diseases.
2. Can 1 oz cooked beets be eaten raw?
Technically, you could eat 1 oz of beets raw, but they are much more palatable when cooked. Cooking beets softens their texture and enhances their natural sweetness.
3. How do I cook 1 oz of beets?
To cook 1 oz of beets, you can steam them, roast them, or boil them. To steam, simply place the beets in a steamer basket and steam for 15-20 minutes. To roast, wrap the beets in foil and roast in the oven at 375 degrees Fahrenheit for 30-40 minutes. To boil, place the beets in a pot of boiling water and simmer for 10-15 minutes.
4. How can I incorporate 1 oz cooked beets into my diet?
One easy way to incorporate 1 oz of cooked beets into your diet is to add them to a salad. You can also use them as a topping for toast or a pizza. You can also puree them and add them to smoothies or soups.
5. Is 1 oz of cooked beets enough to receive the health benefits?
While 1 oz of cooked beets provides some nutritional benefits, it is not enough to meet your daily intake of essential vitamins and minerals. It is recommended that adults consume at least 2-3 servings of vegetables per day to maintain optimal health.