Health Benefits of Beets

Discover the many health benefits of beets and the benefits of juicing beets.

Beetroots are wonderfully sweet and flavorful. The beet leaves, or greens, can be prepared like spinach or Swiss chard. Both the root and the greens are also excellent in juices.

Here are just some of the health benefits of juicing beets:

Benefits of Beets - The Root


Beet flesh is hands-down the richest source of the group of phytonutrients known as ‘betalains.’ The betalains betanin and vulgaxanthin are antioxidant and anti-inflammatory, making them great tools for combatting the aging effects of oxidative stress and reducing the risk of cardiac disease, arthritis and other inflammation-related conditions.

Betanin has also been shown to lessen tumor cell growth by inhibiting pro-inflammatory enzymes.

You won’t find a lot of betalains in cooked beets, however; these phytonutrients are heat, light and oxygen sensitive. To benefit from these beet nutrients, you should eat fresh beets raw—or better yet, freshly juiced.

The concentration of betanin in a whole, fresh beet can reach 300-600 mg/kg.

Folate (folic acid)

Irritability, mental fatigue or confusion, depression and insomnia are signs of folate, or folic acid, deficiency. Before seeing a doctor about these symptoms, or getting on medication, adjust your diet to get more folate in every day. One cup of raw beets can provide nearly 40% of your recommended daily intake of folate.


The essential trace element manganese performs many critical functions concerning cholesterol metabolism, blood sugar levels, nerve health and bone strength.


Potassium’s chief benefit is that it provides protection against hypertension. It can also ease joint stiffness, help control headaches and migraines and promote faster healing of injuries.

Vitamin C

Vitamin C is well known to boost immunity. It’s also a powerful antioxidant. Vitamin C helps maintain the health of your blood vessels, which reduces your risk of atherosclerosis and associated heart diseases, lowers your blood pressure and even helps to prevent cataracts by increasing the amount of blood flow to the eye.

Health Benefits of Beets - Greens


Iron helps to carry oxygen from the lungs to muscles and organs. Depletion of iron in your body causes oxygen to circulate more slowly. Fatigue, headaches and irritability are early signs, followed by anemia, which can lead to serious complications. Fortunately, iron is easy to get through diet, and beet greens are an excellent source.

Vitamin A

Vitamin A also helps to prevent cataracts, in addition to preserving eyesight and preventing night blindness. Vitamin A also aids in the formation of red blood cells, and it helps to carry iron to blood cells, increasing the amount of oxygen available to your muscles and organs and therefore increasing your energy.


Calcium is famously important to bone health, but it has does many other things as well, including reducing blood pressure, decreasing risk of kidney stones and potentially decreasing risk of colorectal cancer.

Whether served in a salad, side dish or tall glass of juice, beets—both the greens and the roots—serve up powerful health benefits.

(Note: 10-15% of people who consume beets experience ‘beeturia,’ a temporary reddening of their urine, or even a reddening of feces. It’s not harmful, but it can be alarming to see pink or red water in the toilet if you’re not aware of this potential side effect.)

So start enjoying the many health benefits of beets and add some beet juice to your mix. As with green juices, beet juice is extremely potent and is best diluted with water or mixed with other juice.

Take a look here for some great beet juice recipes

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