Discover 4 Amazing Health Perks of Eating Raw Beets

Beets, with their rich red color and slightly sweet, earthy flavor, are a nutritional powerhouse. While often enjoyed roasted, boiled, or pickled, eating beets raw is not only a time-saver but may also maximize their health benefits. Here’s what you need to know about the benefits of eating raw beets and how to incorporate them into your diet.

Can You Eat Beets Raw?

Yes! Raw beets are entirely edible, including their leaves and stems. The bulb, or root, is the most commonly eaten part, and its skin is edible, too though you can peel it if you prefer. According to Whitney Stuart, RDN, CDE, raw beets retain the highest concentration of antioxidants, which can diminish with cooking.

Eating them raw is also simple: No boiling or roasting required just wash, slice, and enjoy.

Health Benefits of Eating Beets Raw

Raw beets are nutrient-rich and provide an array of health benefits, thanks to their fiber, vitamins, antioxidants, and nitrates. Here are four standout advantages:

1. Supports Healthy Blood Pressure

Beets are high in dietary nitrates, which your body converts into nitric oxide. This compound helps relax and dilate blood vessels, lowering blood pressure and improving heart health.

• What the Research Says: A November 2018 review in ‌Biomolecules‌ found that beetroot juice lowers blood pressure in people with and without hypertension.

• Why It Matters: Lower blood pressure reduces your risk of cardiovascular events and associated mortality.

Tip: Blend raw beets into a juice or smoothie to reap these heart-health benefits.

2. Boosts Athletic Endurance

Raw beets are a favorite among athletes for their ability to enhance performance.

• How It Works: Nitrates in beets increase blood flow and oxygen delivery to muscles, improving endurance and reducing fatigue.

• Evidence: A January 2018 review in the ‌Journal of the International Society of Sports Nutrition‌ confirmed that beetroot juice can enhance training performance and reduce muscle fatigue.

Tip: Try juicing raw beets or grating them into a salad before a workout.

3. Aids Muscle Recovery

Post-workout soreness can be minimized with the help of beets.

• The Science: A meta-analysis in the ‌Journal of Dietary Supplements‌ (June 2021) found that beetroot juice promotes faster recovery and reduces muscle soreness.

• Why It Helps: Beets' anti-inflammatory properties aid in recovery by reducing oxidative stress and inflammation in muscles.

Tip: Add raw beet slices to your post-workout snack or pair them with protein for optimal recovery.

4. Linked to Lower Cancer Risk

The bright red pigment in beets, called betalains, provides more than just color it offers potent antioxidant and anti-cancer properties.

• Antioxidant Action: Betalains in beets help neutralize harmful free radicals and reduce inflammation, per April 2019 research in ‌Molecules‌.

• Cancer Prevention: Studies suggest that betalains have chemopreventive effects, slowing the growth of cancer cells.

Tip: Enjoy thinly sliced raw beets in a salad or as part of a veggie platter to increase your antioxidant intake.

How to Enjoy Raw Beets

Incorporating raw beets into your meals is easier than you think:

• Salads: Grate raw beets for a colorful, crunchy addition to leafy greens.

• Juices: Blend beets with apples, carrots, and ginger for a refreshing drink.

• Snacks: Slice thinly and enjoy with hummus or a sprinkle of salt.

• Wraps: Shred beets and layer them in wraps for a pop of color and nutrition.

The Bottom Line

Raw beets are an easy and nutritious addition to your diet. From lowering blood pressure to enhancing athletic performance and reducing cancer risk, this vibrant vegetable packs a powerful health punch.

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