Beets -- which feature a sweet taste, satisfying texture and pleasing colors -- have been termed "nature's candy." Unlike candy, these root vegetables contain healthy amounts of beneficial fiber, as well as generous servings of assorted vitamins and minerals. Beets are also rich in antioxidant plant pigments, including betacyanin, the carotenoid responsible for their intense crimson hue. Other carotenoids -- such as betaine and beta-carotene -- are present in beets as well.
Basics and Benefits
A cup of cooked beets contains 2.86 g of protein, 0.31 g of fat, 16.93 g of carbohydrates, 3.44 g of fiber and 13.53 g of natural sugars. Beets are low in fat and salt, high in fiber and cholesterol-free. At a scanty 75 calories -- less than the amount found in an apple -- beets are a bargain for dieters. Beets are also high in folate, with 1 cup providing 136 mcg. This B-vitamin can help prevent rare neural tube defects in newborns. The same cup of beets offers up 518 mg of potassium, an essential mineral that lowers the heart rate and helps to counter the detrimental effects of sodium.
Beta-carotene Features
Beta-carotene -- also called pro-vitamin A -- is one of 500 different carotenoids found in the plant and algae kingdom, a group that includes alpha-carotene, lutein, cryptoxanthin and zeaxanthin. Beta-carotene is a precursor to vitamin A, meaning that it is converted into vitamin A by the body. According to Nutrition and You, it takes roughly 6 mcg of beta-carotene to produce 3.33 IU of vitamin A. Beta-carotene is also a powerful antioxidant, preventing damage to cell membranes and DNA by its scavenging of harmful free radicals.
The Specifics
A cup of cooked beets contains a modest 36 mcg of beta-carotene, along with 60 IU of vitamin A. Beets are higher in beta-carotene than white corn -- with a negligible 2 mcg per cup -- and baked potatoes, with 3 mcg. But they can't compete with a cup of chopped green peppers -- which supply 310 mcg -- or Brussels sprouts, with 725 mcg per cup. And their beta-carotene content is dwarfed by that of carrots, which contain a whopping 12,998 mcg per cup. However, even the minimal content of beta-carotene in beets is better than no beta-carotene at all.
Betaine
When it comes to beneficial pigments, beta-carotene is not all that beets have to offer. Beets are extremely rich in the pigment betaine, necessary for proper liver function and the production of carnitine. In addition, betaine reduces potentially toxic levels of the amino acid homocysteine. According to University of Maryland Medical Center, elevated levels of homocysteine are a risk factor for heart disease and stroke. Betaine also has possible protective effects against fatty deposits in the liver that form in response to chronic alcohol abuse, diabetes and obesity. Other good dietary sources of betaine are broccoli, spinach and shellfish.
References
- USDA National Nutrient Database
- Nutrition and You; Beets: Nutrition Facts and Health Benefits; Staff; 2009
- Nutrition and You; Beta Carotene and Its Health Benefits; Staff; 2010
- University of Maryland Medical Center; Betaine; UMMC Staff; March 2009
- MedlinePlus: Vitamin A: MedlinePlus Medical Encyclopedia; Staff; February 2011
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