Why Are Beets Good For You?

Beets are a versatile root vegetable that are full of beneficial vitamins, minerals and phytochemicals, not only in the root, but also in the greens. Serve roasted beets with a mixture of root vegetables like onions, carrots and potatoes. Add boiled, pickled, roasted or grated raw beets to salads. Beets can also be used in soups or juiced. Blanch beet greens and add them to salads or sauté them in olive oil with garlic.

Basic Nutrition Information

A 1/2 cup serving of cooked beets provides 37 calories, 1.4 g of protein, 1.7 g of fiber and 8.5 g of carbohydrate. That same size serving of cooked beet greens provides 19 calories, 1.9 g of protein and 2.1 g of fiber. Both beets and beet greens are low in calories while being rich sources of nutrients and fiber.

Folate

Beets and beet greens are both good sources of folate, which when taken in adequate amounts by pregnant women help prevent neural tube defects. Folate also may play a role in cancer prevention, according to the Linus Pauling Institute at Oregon State University. A 1/2 cup serving of cooked beets provides 68 micrograms of folate, while 1/2 cup of cooked beet greens provides 10 micrograms of folate. The daily requirement for adult men and non-pregnant women is 400 micrograms. Pregnant women require 600 micrograms of folate daily.

Potassium

Potassium is an important mineral for heart function, nerve impulse transmission and muscle contraction. According to the Linus Pauling Institute, research suggests that higher dietary potassium intake may decrease the risk for stroke and help prevent osteoporosis. A 1/2 cup serving of cooked beets provides 259 mg of potassium, while 1/2 cup of cooked beet greens provides 654 mg, or about 14 percent of the daily requirement for adults of 4,700 mg.

Magnesium

Beets and beet greens also provide magnesium, a vital mineral for bone health and deriving energy from the food you eat. A 1/2 cup serving of cooked beets provides 20 mg of magnesium, while the same of amount of beet greens provides 49 mg. The daily requirement for magnesium for adults over age 30 is 420 mg for men and 320 mg for women.

Beta-Carotene

Beta-carotene functions as a potent antioxidant and as a precursor to vitamin A. Beet greens, like many leafy green vegetables, are an excellent source of beta-carotene, although beets also contain small amounts. A 1/2 cup serving of cooked beets provides 18 micrograms of beta-carotene, while 1/2 cup of cooked beet greens provides 3,305 micrograms of beta-carotene.

Healing Properties

According to "The Encyclopedia of Healing Foods," beets have been used traditionally to support liver detoxification. Beets also contain betacyanin, a phytochemical that may have anti-cancer properties.