Elaine Moran Wellness

Healthy Habits, Delicious Life!

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Beets

Health BENEFITS of Beets:

High in Vitamin B9 (Folate)

  • helps the body convert food into energy
  • aids in the production of red blood cells
  • supports a healthy nervous system
    (see full list here)

High in Manganese

  • helps the body absorb calcium
  • important for healthy bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list     here)

High in Potassium

  • works with sodium to maintain fluid and electrolyte balance
  • monitors the electrical activity of the heart
  • required for proper nerve conduction and muscle contraction
    (see full list     here)

High in Betalains (Antioxidant Phytonutrients)

  • act as antioxidants fighting damaging free radicals
  • help clean up dead cells and protect the liver from toxins
  • support the body's ability to fight inflammation

High in Nitrates (Natural)

  • convert to nitric oxide (a helpful molecule) in the body
  • help relax arteries, improve blood flow, and lower blood pressure
  • increase stamina and improve circulation to exercising muscles

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1/2 cup sliced beets, cooked = approximately 37 calories)

82%
Carbohydrates
14%
Protein
4%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1/2 cup sliced beets, cooked)

8.5g
Carbohydrates

1.4g
Protein

.2g
Fat

FIBER & NATURAL SUGARS

(grams per 1/2 cup sliced beets, cooked)

1.7g
Fiber*

6.8g
Natural Sugars*

NET CARBS

(grams per 1/2 cup sliced beets, cooked)

6.8g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.