Is it safe to eat beets every day?

In this brief guide, we will discuss the question “is it safe to eat beets every day?”. As well, we will discuss what are other names for beets, how beets are used in cooking, what are the nutrients of beets, and other concerns about beets.   

Is it safe to eat beets every day?

Yes, it is safe to eat beets every day as beets contain many nutrients and are low in calories and fat. So, you can safely eat beets in moderation every day.

What are the health benefits of eating beets?

As beets contain many minerals and vitamins, a portion of beets will bring a lot of benefits to your health when consumed in moderation. According to Healthline, below are listed some of the health benefits of eating beets.

  • Eating beets can assist to reduce the chances of heart disease and stroke, as beets are related to reducing high blood pressure levels and some studies also related the consumption of beets to reduce diastolic and systolic blood pressure;
  • Beets contain nitrates that are related to reactions in the mitochondria, which will result in improved the energy for the body and the cardiorespiratory performance;
  • Beets also contain betalains, which have powers of anti-inflammatory and assist the body against inflammation;
  • Beets are a good font of good fiber, which can assist the digestive system and maintain its health, and also reduce the chance of constipation and inflammatory dysfunctions; 
  • The nitrates present in beets also assist to maintain a healthy brain because promote the proper circulation of blood vessels to the brain;
  • The contents of ferulic acid, betaine, kaempferol, rutin, and caffeic acid present in beets are related to properties of cancer-fighting;  
  • As beets are high in water content and low in fat and calories, they can improve the balance of energy intake and also help with weight loss.

What are other names for beets?  

Beets are varieties of vegetables of Beta vulgaris and can be called garden beet, beetroot, table beet, red beet, golden beet, or dinner beet according to the region. The main characteristic of beets is being purple.  

How are beets used in cooking?

As beets are consumed worldwide, you can find many varieties when serving beets. Beets can be eaten raw, boiled, grilled, chips, roasted, or steamed. You can eat beets at room temperature, cold or warm. 

What are the nutrients of beets?

Beets are considered a valuable source of minerals and vitamins that the human organism needs, and are low in calories and fat. According to the Healthline, below are listed the nutrients content in beets. 

  • Proteins;
  • Carbohydrates;
  • Fiber; 
  • Folate;
  • Manganese; 
  • Potassium;
  • Magnesium;
  • Copper;
  • Iron;
  • C vitamin;
  • B6 vitamin.

What is the best way to take advantage of the nutrients present in the beets?

Like other or almost all vegetables, the number of nutrients is more preserved when the vegetable is raw. Boiling in the water loses a lot of nutrients, the more you cook the vegetable, the more you will lose the nutrients in the water. Below are some types to appreciate raw beets.

  • You can use raw beets in juices, like mixing with orange and papaya;
  • You can grate the beets and enjoy them as a salad;
  • You also can make canned slices of beets.

Can I eat beets every day?

Yes, if you already eat beets and are not allergic to them, you can eat beets every day. No study claims the side effects of eating beets every day in humans. However, as with all foods you need to consume in moderation and include in your diet other types of vegetables.

What is the amount of beets per day?

It’s difficult to stipulate the right amount of beets per day, however, the World Health Organization recommends eating about 400 grams of edible fruit and vegetables per day to prevent the lack of micronutrients in the organism. To know more about it, click here

What is a recipe for juice containing raw beets?

You can choose the other ingredients you prefer, and you can mix with water, orange juice, coconut water, lemon juice, and others. If you click here, you will check a complete recipe for juice containing beets, carrots, and orange juice. 

What is a recipe for raw beets as a salad?

Like the juice, you can choose the other ingredients you prefer. If you click here, you will check a recipe for raw beets salad with carrots and other ingredients. 

Conclusion

In this brief guide, we have discussed the question “is it safe to eat beets every day?”. As well, we have discussed what are other names for beets, how beets are used in cooking, what are the nutrients of beets, and other concerns about beets.  

References

https://www.euro.who.int/en/health-topics/disease-prevention/nutrition/activities/technical-support-to-member-states/promoting-fruit-and-vegetable-consumption Accessed: 05/05/2022

 https://en.wikipedia.org/wiki/Beetroot Accessed: 05/05/2022

https://www.healthline.com/nutrition/benefits-of-beets Accessed: 05/05/2022

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.