Because of beets: Amazing health benefits + our top recipes

This post is part of our Because of Plants campaign: a way to show love for the full life a plant-rich diet gives us. 

Beetroot —also known as beets— has a special place in our kitchens. Between the many health benefits and rich color, they stand out just as much on our plates as they do when it comes to what they offer our bodies.

We’ve compiled the nutritional breakdown and health benefits of beets, along with our favorite recipes to help you boost your beet-intake easily and tastily. 

First, what are the nutritional facts for beets?

Beets pack a powerful nutrient-dense punch. For example, one cup of beets provides 58.5 calories, 13 g of carbohydrates and 2.10 g of protein. They also contain a significant combination of the below vitamins and minerals:

• Vitamin C: An important vitamin for the immune system and skin health 

• Folate: This is important for tissue growth and cell function

• Magnesium: Magnesium converts food into energy, helps create and repair DNA and RNA, and regulates neurotransmitters (along with more health benefits)

• Phosphorus: A mineral that helps maintain healthy bones and teeth and improves digestion

• Iron: This mineral is important in making red blood cells. Since iron deficiency is linked to weakened work performance, cognitive impairment, and other adverse outcomes – it’s important to prioritize iron-rich food sources in a daily diet 

Not only are beets full of good-for-you vitamins and minerals, they also are a natural source of tryptophan and betaine, both of which are known to promote a feeling of “well-being” and mood-boosting benefits. (Interestingly, in Greek mythology, Aphrodite, the goddess of love, ate beets to enhance her appeal and retain her beauty.) 

What health benefits can we experience because of beets?

The health benefits of beets go all the way back to Ancient Greece and Rome, where beets were historically used for medicinal purposes. Centuries later, recent studies show beets have antioxidants and anti-inflammatory agents, which can potentially reduce the risk of many types of cancers. 

Beets are also known to reduce blood pressure, improve blood flow to the brain, and boost endurance. In fact, a 2017 study found that those who drank beet juice before exercise were able to exercise longer. So if you’re looking for pre-workout fuel, look no further than the humble beet!  

Easy & delicious beet-based recipes

Whether you want to drink or eat your beets, they are an extremely versatile vegetable that you can whip up in juices, sauces, and bowls. Depending on how you cook them, they can add creamy texture, earthy flavor, or even a bit of sweetness. But one of our most crowd-pleasing beet recipes is Roasted Beet and Garlic Hummus.

This vibrantly colored hummus is made with roasted beets, garlic, chickpeas, and tahini. You can serve it as a side dish with pita or vegetables for snacking and appetizers. Or use it to top off a number of dishes like our veggie-packed falafels. Plus, it’s a fun dish for creativity as you can top it with your choices of nuts, seeds, and herbs. Make it your own!

Looking for more recipes with beets as central ingredients? Check out: 

• The Energy Bowl
• Spicy Peanut Buddha Bowl
• Beet Horseradish

Come along – cook with Swich! 

If you want to cook with more plants —including beets—for a better and healthier life, Swich is here to help you. We help you improve your cooking intuition and increase the amount of fruits and veggies you eat. No matter if you’ve been cooking for decades or days, we meet you where you are. Your experience is customized to your cooking skill level, your health goals, and your food preferences. 

The best part: Swich is 100% free, since we’re powered by Rouxbe, the world’s leading culinary school with more than 600,000 students. 

Ready for more plant inspiration? Check out these five simple tips to transition to a (more) plant-based lifestyle and these handy cooking tips that make it easier to eat your veggies every day of the week.