4 Reasons to Add Raw Beets to Your Diet

Beets are nutritional powerhouses often praised for their vibrant color and earthy-sweet taste. While boiling or roasting are popular preparation methods, eating beets raw can be a game-changer. Not only is it quicker, but consuming raw beets also preserves more of their nutrients. Here’s why raw beets deserve a spot in your diet and how they can benefit your health.

Can You Eat Beets Raw?

Absolutely! Eating raw beets is not only possible but highly nutritious. Cooking methods like boiling can cause some nutrient loss, especially antioxidants, making raw beets an excellent choice for maximum health benefits.

Both the beet bulb and greens are edible raw. The beet’s skin is also nutrient-rich and can be consumed as is or peeled based on your preference. Incorporate raw beets into salads, juices, or simply slice them thin for a crunchy snack.

The Health Benefits of Eating Beets Raw

1. Helps Improve Blood Pressure

Raw beets are packed with nitrates, natural compounds that your body converts into nitric oxide, which relaxes blood vessels and improves circulation.

• A November 2018 review in Biomolecules highlighted that beetroot juice can lower blood pressure in people with or without hypertension, reducing the risk of cardiovascular events.

• Registered dietitian Justine Chan, MHSc, RD, CDE, notes, “Raw beets may improve blood pressure, thanks to their nitrates, which open up blood vessels.”

For an easy boost, add raw beet juice to your morning routine.

2. Increases Athletic Endurance

Beet juice has become a favorite among athletes for good reason it can enhance performance and endurance.

• The nitrates in beets increase oxygen delivery to muscles, helping reduce fatigue and boost muscle power, according to a Cureus study.

• A January 2018 review in the Journal of the International Society of Sports Nutrition confirms that beetroot juice supports better endurance and training outcomes.

For a pre-workout drink, blend raw beets with some fruit for a refreshing energy boost.

3. Eases Muscle Recovery Post-Workout

Post-exercise recovery is just as important as the workout itself. Raw beet juice may help reduce muscle soreness and promote faster recovery.

• A June 2021 meta-analysis in the Journal of Dietary Supplements found that beetroot juice accelerates muscle recovery and minimizes soreness, making it an excellent choice for athletes and fitness enthusiasts.

4. May Help Lower Cancer Risk

Beets are rich in betalains, the pigments that give them their signature red hue. These powerful antioxidants have been linked to cancer prevention.

• Betalains exhibit strong anti-inflammatory and antitumor properties, according to an April 2019 study in Molecules.

• “Beet juice shows chemo-preventive activity, preventing the growth of cancerous cells and reducing overall inflammation,” says Whitney Stuart, RDN, CDE.

Adding raw beets to your diet can provide these protective benefits in a delicious way.

How to Add Raw Beets to Your Diet

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

• Juices: Blend raw beets with apples, ginger, and carrots for a nutrient-packed drink.

• Snacks: Slice raw beets thinly and enjoy them with hummus or a light vinaigrette.

• Smoothies: Add raw beet cubes to your favorite smoothie mix for a sweet, earthy flavor.

The Bottom Line

Raw beets are an easy, nutrient-dense addition to your diet. From improving blood pressure and athletic performance to aiding in recovery and lowering cancer risks, raw beets pack a healthful punch. For a simple way to harness their benefits, start adding raw beets to your meals today.

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