4 Healthy Reasons to Add Beets to Your Diet
- Rich in Nutrients and Antioxidants
Beets are loaded with essential vitamins and minerals like folate, vitamin C, potassium, and iron. They also contain betalains, powerful antioxidants that give beets their vibrant red color and help reduce inflammation in the body. - Supports Heart Health
Beets are high in nitrates, which convert to nitric oxide in the body, helping to relax and widen blood vessels. This process can lower blood pressure and improve overall cardiovascular health. - Boosts Stamina and Athletic Performance
The same nitrates that support heart health can also enhance athletic performance. By increasing oxygen flow, beets improve endurance, making workouts more efficient. - Aids in Digestion and Detoxification
Beets are a good source of dietary fiber, supporting a healthy digestive system and promoting regular bowel movements. They also support liver health by encouraging the body’s natural detoxification process.
Healthy and Tasty Beet Recipe: Roasted Beet and Citrus Salad
Ingredients
- 3 medium-sized fresh beets (peeled and cut into 1-inch cubes)
- 2 oranges (peeled and segmented)
- 1/4 red onion (thinly sliced)
- 1/4 cup crumbled goat cheese (optional for a vegetarian option)
- 1/4 cup chopped fresh mint leaves
- 2 cups mixed salad greens (arugula, spinach, or spring mix)
- 2 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- 1 tbsp fresh lemon juice
- Salt and black pepper (to taste)
- 1/4 cup chopped walnuts (toasted)
Instructions
- Roast the Beets: Preheat the oven to 400°F (204°C). Place the beet cubes on a baking sheet lined with parchment paper. Drizzle with olive oil, salt, and pepper. Roast for 25-30 minutes, flipping halfway through, until tender. Let cool.
- Prepare the Dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, lemon juice, salt, and pepper.
- Assemble the Salad: In a large bowl, add the mixed greens. Top with roasted beets, orange segments, red onion slices, and goat cheese (if using).
- Add the Finishing Touches: Drizzle the dressing over the salad. Sprinkle with fresh mint leaves and toasted walnuts.
- Serve and Enjoy: Toss gently to combine and serve immediately.
This salad is a perfect balance of sweet, savory, and tangy flavors. It’s great as a main dish or as a refreshing side.