Move over, cabbage. The key to health is actually a balanced diet—and that includes a few more fruits and vegetables. Looking for something new? It’s time to pick up some beets at the grocery store. Earthy and sweet in flavor (they’re actually nicknamed “dirt candy”), beets are packed with nutrients that are specifically beneficial for women’s health in every phase of life.
Here, experts explain everything you need to know.
What are the nutritional benefits of beets?
“Beets are a good source of fiber, potassium, iron, folate, and antioxidants,” says Abigail Collen, MS, RD, CDN, CDCES, outpatient clinical nutrition coordinator at Mount Sinai in New York City.
According to the USDA, one cup of raw beets contains 3.81 grams of fiber, a nutrient that Washington DC-based sports dietitian Roxana Ehsani, MS, RD, CSSD, LDN, says “most of us aren’t consuming enough of each day.” She adds, “Fiber supports regular bowel movements, digestion, and supports blood sugar balance.”
Potassium, meanwhile, is an electrolyte “that helps maintain hydration and fluid balance and regulates nerve signaling and muscle contraction,” Collen says, noting that iron plays an important role “in transporting oxygenated blood throughout the body.”
Folate, also referred to as vitamin B9, is needed during pregnancy to support healthy fetal development, Ehsani says, and it supports heart health and cognitive function.
Beets also contain nitrates, which the body converts to nitric oxide and uses to help increase blood flow throughout the body and improve the efficiency of skeletal muscle contraction, Collen says.
Is there a difference between eating beets and drinking beet juice?
Sometimes we want to consume our veggies even faster—and in greater quantities—by drinking them rather than eating them. When it comes to beets and beet juice, the main difference is that beet juice “contains little to no fiber,” Collen says, adding that this can cause a higher rise in blood sugar after drinking than you might see after eating beets.
Still, drinking beet juice allows you to have “the equivalent of a few beets in one sitting,” Ehsani says, meaning you’ll receive a higher concentration of nutrients, faster.
What are the benefits of beet juice for women’s health?
Beet juice can support women at key stages of their lives, including menstruation, pregnancy, and post-menopause.
Menstruation
“The iron content of beets can benefit menstruating women,” Collen says, as it replenishes the iron stores decreased with bleeding, and adequate iron can help maintain good energy levels and immune function. According to an article by UCLA Health, “Non-pregnant women of reproductive age need 18 milligrams of iron a day to prevent iron deficiency,” while pregnant women need 27 milligrams, and women over 50 need 8 milligrams. The USDA reports that one cup of raw beets contains 1.09 milligrams (mg) of iron, so the vegetable could be a good start in adding more of the mineral to your diet.
Pregnancy
“The folate content of beets may be beneficial for pregnant women, as adequate folate intake is critical for fetal development and reducing the risk of neural tube defects,” Collen explains. It’s important to note, though, that folic acid (the synthetic form of folate found in fortified foods and multivitamins) “only helps” when taken before pregnancy and during the first trimester, Johns Hopkins Medicine reports. One cup of raw beets contains 148 micrograms (mcg) of folate, which is about 37% of the CDC’s recommended daily intake of 400 mcg of folic acid.
