Beets: Sweet Earthy Roots Rich in Nitrates and Antioxidants

Beets (and beet greens) offer folate, potassium, fiber, betalain antioxidants, and natural nitrates that may support heart health and exercise performance.

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Beets: Sweet Earthy Roots Rich in Nitrates and Antioxidants

Vegan Immunity Healthy Fats Organic

What Are Beets?

Beets (*Beta vulgaris*) are edible taproots with vibrant pigments (betacyanins/betaxanthins). Both the root and leafy greens are nutritious and used in salads, soups (e.g., **borscht**), roasts, and pickles.

Nutritional Profile

- **Calories:** ~43 kcal per 100 g (boiled) - **Carbs/Fiber:** ~10 g carbs, ~2.8 g fiber/100 g - **Key nutrients:** **Folate**, **potassium**, manganese, vitamin C (small), **nitrates** - **Beet greens:** vitamin A, K, C, calcium, iron

Health Benefits

- **Blood-pressure support:** dietary nitrates → nitric oxide → vasodilation - **Exercise aid:** may improve endurance/time-to-exhaustion - **Antioxidants:** betalains help counter oxidative stress - **Digestive health:** fiber supports bowel regularity

Potential Downsides

- **Oxalates:** moderate; limit if prone to kidney stones - **Beeturia:** red urine/stool in some people—harmless - **FODMAPs:** large servings may cause bloating in sensitive individuals - **Staining:** pigments stain hands/boards—use gloves or parchment

How to Use

- **Roast** whole or wedges for concentrated sweetness - **Boil/steam** then slice for salads - **Pickle** for tangy condiments; make **beet hummus** - **Juice** or blend in smoothies (pair with citrus/ginger) - **Sauté beet greens** with garlic and olive oil

Summary

Beets are versatile roots rich in folate, fiber, antioxidants, and nitrates—great roasted, pickled, juiced, or enjoyed with their leafy tops.

1. Beets
cikla (krtola i listovi); koristi se pečena, kuvana, ukiseljena i u sokovima; bogata folatom, nitratima i betalainima

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Beets: Sweet Earthy Roots Rich in Nitrates and Antioxidants

Beets (and beet greens) offer folate, potassium, fiber, betalain antioxidants, and natural nitrates that may support heart health and exercise performance.

0.0(0)

F T IN P W V

Vegan Immunity Healthy Fats Organic