Why Beets Are Good For You

You may equate the beet as the unappealing gelatinlike vegetable your mom used to serve you at dinner when you were a kid. But it may be time you give them another try, if for no other reason than their supreme nutritional value. But when considering the health benefits of beets, you must include both the root and its greens.

Low in Calories

Beets, like most vegetables, are naturally low in calories, making them a good choice when trying to limit calorie intake for weight loss or maintenance. A 1/2-cup serving of boiled beets contains 37 calories, and a 1/2-cup serving of boiled beet greens contains 19 calories.

High in Potassium

Beets are a high-potassium food, with the greens containing significantly more potassium than the root. A 1/2-cup serving of boiled beets contains 259 mg of potassium, and a 1/2-cup serving of boiled beet greens contains 656 mg. Potassium is a mineral and an electrolyte essential for heart function, muscle contraction and digestion. Diets high in sodium may increase your need for potassium. But as you age, your ability to eliminate potassium decreases, which can lead to a buildup of potassium in your blood. High blood potassium levels may require a potassium-restricted diet. Talk to your doctor about your daily potassium needs.

Good Source of Fiber

Like most vegetables, both the beet root and greens are a good source of fiber. A 1/2-cup serving of cooked beet root contains 1.7 g of fiber, and beet greens have 2.1 g of fiber. Most Americans do not get enough fiber in their diets, according to the American Dietetic Association. Including more fiber in your diet can improve appetite control, lower your blood cholesterol and prevent constipation. Adults need between 25 and 38 g of fiber a day.

Good Source of Folate

Beets are also a good source of folate, but the root is the better source. A 1/2-cup serving of boiled beet root contains 68 micrograms of folate, and a 1/2-cup serving of boiled beet greens contains 10 micrograms. Folate is a B vitamin that helps with the formation of red blood cells. It is also necessary for the production of DNA. Women of childbearing age need adequate intakes of folate to prevent neural tube defects in their children. Adult men and women need 400 micrograms of folate a day. One serving of beet root meets nearly 20 percent of your daily needs.

Rich in Vitamin A

Most of the vitamin A in the beet comes from its greens. A 1/2-cup serving of cooked beet root contains 30 IU of vitamin A, while a 1/2-cup serving of cooked beet greens contains 5,511 IU. Vitamin A is a fat-soluble vitamin your body needs for proper formation and health of bones and teeth. It also supports your immune system and promotes eye health. Adult men need 3,000 IU of vitamin A a day, and adult women need 2,310 IU. One serving of beet greens meets nearly twice your daily vitamin A needs.