Can you eat beets raw?

In this brief guide, we will discuss the following question, “can you eat beets raw?”, and other queries related to this topic.

Can you eat beets raw? 

Yes, you can eat beets raw by adding them sliced or grated to your salad. Beets whether cooked or raw are rich in nutrients needed for good body functioning. 

Beets are high in fiber which makes the person full for a longer time thus promoting weight loss and management. 

Moreover, beets are rich in magnesium, potassium, manganese, and folate also known as vitamin B9. The folate is generally found in green leafy vegetables and also in beets. This vitamin helps in reducing the homocysteine levels in the blood, thus decreasing the risk of cardiac problems.

Furthermore, beets are a good source of inorganic nitrates that will be converted into nitric oxide in the body. This chemical compound is a vasodilator so it reduces blood pressure, especially in people suffering from hypertension. Also, nitric oxide might protect against atherosclerosis.

In addition, beets are very low in calories since each cup of beets contains only 25 calories. The majority of the calories come from the carbohydrates in the beets because they contain about five grams in each cup. They are moderate in protein and very low in fat.

Since beets grow in the soil you need to clean them very well before eating them raw to avoid any bacterial contamination that might lead to adverse symptoms such as vomiting, diarrhea, and fever especially if you buy them from an unknown source. This risk is mostly absent in cooked beets. 

What are the health benefits of beets?

Beets or beetroots are very beneficial and healthy since they are loaded with vitamins and minerals. One of the major benefits of beetroots is their capacity to decrease blood pressure, especially in people with hypertension due to their high content of inorganic nitrate.

These nitrates will be converted into nitric oxide which is a vasodilator chemical compound that is naturally secreted by the endothelial cells of the vessels. But in the case of hypertension, these cells are damaged and are not able to secrete the nitric oxide for vasodilation. 

Moreover, folate in the beets is very beneficial for the cardiovascular system since they lower the homocysteine levels in the blood. It was found that high levels of homocysteine in the blood are a risk factor for developing diseases related to the cardiovascular system.

Further than that, folate is essential for pregnant women to prevent birth defects. Generally, pregnant women are advised to take 600 micrograms of folates per day, divided into 400 micrograms from supplements and 200 micrograms from a diet rich in green leafy vegetables.

Also, the inorganic nitrates and the nitric oxide in the beets are helpful for athletic people. Because nitric oxide can increase the diameter of the vessels thus more blood flow and oxygen can get to the organs and muscles. This will enhance and increase the endurance of the athlete. 

Furthermore, nitrates can increase the activity of the mitochondria which are involved in the energy production within the body. Additionally, athletes have a higher number of mitochondria in their cells compared to sedentary and inactive people.

Additionally, drinking raw beet juice after a workout can increase the recovery rate after the exercise and will decrease the soreness of your muscles, especially after weight lifting and anaerobic exercises. Also, beets have a high water content which helps in preventing dehydration.

Besides, beets are rich in antioxidants and anti-inflammatory compounds. These chemical substances help in decreasing the inflammation and inflammatory markers in the body, thus the incidence of chronic diseases. The anti-inflammatory compound in the beets is called betalains. 

In addition, antioxidants and anti-inflammatory compounds will help in supporting brain health and reducing the risk of dementia which is a neurodegenerative disease that is seen in older people. Also, due to the vasodilating effect of the beets, blood flow will increase to the brain.

Furthermore, antioxidants in beetroots can decrease the risk of the person developing some types of cancers. It was found that high blood levels of betaine are correlated with a lower risk of cancer cell proliferation, however, further studies are needed to make the process clearer.

As previously stated, beets are high in fibers. Fibers are known for their advantageous benefits for the gut and digestive health since they help in reducing your risk of constipation. Also, since fibers are fermented by gut bacteria they might be helpful for certain digestive problems.


In this brief guide, we discussed the following question, “can you eat beets raw?” and other queries related to this topic.


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