Beets are low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs. Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot: Calories: 44 Protein: 1.7 grams, Fat: 0.2 grams, Carbs: 10 grams, Fiber: 2 grams, Folate: 20% of the Daily Value (DV), Manganese: 14% of the DV, Copper: 8% of the DV, Potassium: 7% of the DV, Magnesium: 6% of the DV, Vitamin C: 4% of the DV, Vitamin B6: 4% of the DV, Iron: 4% of the DV.

Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance. Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells. According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes.

One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source. Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools. This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis.

Here are some delicious and interesting ways to add more beets to your diet: Salad: Grated beets make a flavorful and colorful addition to coleslaw or other salads. Dip: Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip. Juice: Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets. Leaves: You can cook and enjoy fresh beet leaves similarly to how you’d use spinach. Roasted: Wedge beetroots and toss them with a little olive oil, salt, pepper, and herbs or spices of your choice. Then, roast them in a 400°F (205°C) oven for 15–20 minutes until they’re tender.