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Move over, cabbage<\/a>. The key to health is actually a balanced diet<\/a>\u2014and that includes a few more fruits and vegetables. Looking for something new? It\u2019s time to pick up some beets<\/a> at the grocery store. Earthy and sweet in flavor (they\u2019re actually nicknamed \u201cdirt candy\u201d), beets are packed with nutrients that are specifically beneficial for women\u2019s health in every phase of life.<\/p>\n Here, experts explain everything you need to know.<\/p>\n \u201cBeets are a good source of fiber<\/a>, potassium<\/a>, iron<\/a>, folate<\/a>, and antioxidants<\/a>,\u201d says Abigail Collen<\/a>, MS, RD, CDN, CDCES, outpatient clinical nutrition coordinator at Mount Sinai in New York City.<\/p>\n According to the USDA<\/a>, one cup of raw beets contains 3.81 grams of fiber, a nutrient that Washington DC-based sports dietitian Roxana Ehsani<\/a>, MS, RD, CSSD, LDN, says \u201cmost of us aren\u2019t consuming enough of each day.\u201d She adds, \u201cFiber supports regular bowel movements, digestion, and supports blood sugar balance.\u201d<\/p>\n Potassium, meanwhile, is an electrolyte<\/a> \u201cthat helps maintain hydration and fluid balance and regulates nerve signaling and muscle contraction,\u201d Collen says, noting that iron plays an important role \u201cin transporting oxygenated blood throughout the body.\u201d<\/p>\n Folate, also referred to as vitamin B9<\/a>, is needed during pregnancy to support healthy fetal development, Ehsani says, and it supports heart health and cognitive function.<\/p>\n 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.<\/p>\n Sometimes we want to consume our veggies even faster\u2014and in greater quantities\u2014by drinking them rather than eating them. When it comes to beets and beet juice<\/a>, the main difference is that beet juice \u201ccontains little to no fiber,\u201d Collen says, adding that this can cause a higher rise in blood sugar<\/a> after drinking than you might see after eating beets.<\/p>\n Still, drinking beet juice allows you to have \u201cthe equivalent of a few beets in one sitting,\u201d Ehsani says, meaning you\u2019ll receive a higher concentration of nutrients, faster.<\/p>\n Beet juice can support women at key stages of their lives, including menstruation<\/a>, pregnancy<\/a>, and post-menopause.<\/p>\n Menstruation<\/p>\n \u201cThe iron content of beets can benefit menstruating women,\u201d Collen says, as it replenishes the iron stores decreased with bleeding, and adequate iron can help maintain good energy levels<\/a> and immune function<\/a>. According to an article by UCLA Health<\/a>, \u201cNon-pregnant women of reproductive age need 18 milligrams of iron a day to prevent iron deficiency,\u201d 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.<\/p>\n Pregnancy<\/p>\n \u201cThe 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,\u201d Collen explains. It\u2019s important to note, though, that folic acid<\/a> (the synthetic form of folate found in fortified foods and multivitamins) \u201conly helps\u201d when taken before pregnancy and during the first trimester, Johns Hopkins Medicine<\/a> reports. One cup of raw beets contains 148 micrograms (mcg) of folate, which is about 37% of the CDC\u2019s<\/a> recommended daily intake of 400 mcg of folic acid.<\/p>\n<\/div>\nWhat are the nutritional benefits of beets?<\/h2>\n
Is there a difference between eating beets and drinking beet juice?<\/h2>\n
What are the benefits of beet juice for women\u2019s health?<\/h2>\n