Everything to know about the Health Benefits of Beets Some benefits of eating beets may include lower blood pressure and better athletic performance, among others. Eating beets raw or juicing and roasting them may be more beneficial than boiling them. Beetroots, commonly known as beets, are a vibrant and versatile type of vegetable. They’re known for their earthy flavor and aroma. Many people call them a superfood because of their rich nutritional profile. In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties. What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others. Here are 9 evidence-based benefits of beets, plus some tasty ways to increase your intake. Share on Pinterest Beets boast an impressive nutritional profile. They’re 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 (1Trusted Source). Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot (1Trusted Source): 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 Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health (2Trusted Source). They also contain a good amount of manganese, which is involved in bone formation, nutrient metabolism, brain function, and more (3Trusted Source). Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters (4Trusted Source). Summary Beets are loaded with vitamins and minerals yet low in calories and fat. They’re also a good source of several key nutrients, including folate, manganese, and copper. Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease (5Trusted Source). In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure (6Trusted Source, 7Trusted Source). The effect appears to be greater for systolic blood pressure, which is the pressure when your heart contracts, rather than diastolic blood pressure, which is the pressure when your heart is relaxed. Also, raw beets may exert a stronger effect than cooked ones (7Trusted Source, 8Trusted Source). These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop (9Trusted Source). Beets are also a great source of folate. Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels (10Trusted Source). However, keep in mind that beets’ effect on blood pressure is only temporary. As such, you need to consume them regularly to experience heart-health benefits over the long term (11Trusted Source). Summary Beets contain a high concentration of nitrates, which can help lower your blood pressure levels. This may lead to a reduced risk of heart disease and stroke. 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 (12Trusted Source). 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 (13Trusted Source). Promisingly, beet juice has also been shown to improve cycling performance and increase oxygen use by up to 20% (14Trusted Source, 15Trusted Source). It’s important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it’s best to consume them a couple of hours before training or competing to maximize their potential benefits (16Trusted Source). Summary Eating beets may enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume them 2–3 hours prior to training or competing. Beets contain pigments called betalains, which possess a number of anti-inflammatory properties (8Trusted Source, 17Trusted Source, 18Trusted Source). This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer (19Trusted Source). One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) (8Trusted Source). Plus, an older 2014 study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort (20). Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals (17Trusted Source). Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits. Summary Beets may have a number of anti-inflammatory effects, although further research in humans is needed. One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source (1Trusted Source). Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools (21Trusted Source). This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis (22Trusted Source, 23Trusted Source). Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes (23Trusted Source, 24Trusted Source, 25Trusted Source). Summary Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions. »MORE:Living with diabetes? Explore our top resources. Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia. The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain (26Trusted Source). Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory (27Trusted Source). Furthermore, an older study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group (28Trusted Source). However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population. Summary Beets contain nitrates, which may increase blood flow to the brain and improve cognitive function. However, more research in this area is needed. Beetroot contains several compounds with cancer-fighting properties, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid (29Trusted Source). Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells (30Trusted SourceTrusted Source, 31Trusted Source, 32Trusted Source). Several other studies have found that having higher blood levels of betaine may be associated with a lower risk of developing cancer (33Trusted Source, 34Trusted Source). However, it’s important to note that most studies on the topic have used isolated compounds rather than beetroot. Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed. Summary Some studies show that certain compounds found in beets could have cancer-fighting properties. Still, further research is needed to better understand this potential connection. Beets have several nutritional properties that could make them a great addition to a balanced diet. First, they’re low in fat and calories but high in water, which can help balance your energy intake. Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss (35Trusted Source). Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber. Both of these nutrients can make it easier to achieve and maintain a moderate weight (36Trusted Source, 37Trusted Source). The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake (38Trusted Source). Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet (39Trusted Source). Summary Beets have are high in water, moderate in fiber and protein, and low in calories. All of these properties can balance your energy intake and improve your diet quality. Beets are not only nutritious but also incredibly delicious and easy to incorporate into your diet. You can juice, roast, steam, or pickle them. For a convenient option, you can purchase them precooked and canned. You can even enjoy them raw, either sliced thinly or grated. Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible. Because dietary nitrates are water-soluble, it’s best to avoid boiling beets if you’d like to maximize their nitrate content. Are beets good for people with diabetes? 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. Try this recipe for Amazing Dressed Beets or a Beetroot, Orange, and Carrot Salad. Dip. Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip. Have a go at this Beetroot and Honey Lemon Houmous. 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. Try this beetroot juice recipe, which uses carrot, apple, ginger, celery, and lemon for flavor Soup: Borscht is a popular soup in Eastern Europe and Northeast Asia. Try this classic recipe or this beetroot and tomato variation. Leaves. You can cook and enjoy fresh beet leaves similarly to how you’d use spinach. Get some ideas for cooking beet greens here. 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. Or try these Balsamic Roasted Beets. Summary Beetroot is a delicious and versatile vegetable that’s easy to add to your diet. If possible, choose beets that feel heavy for their size with green tops still attached. Can you eat beets everyday? It’s always best to follow a varied diet. Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients. A high daily beet consumption may also mean you are not getting nutrients from other foods, however, so try to vary your diet. Always speak with a doctor before making significant dietary changes. Are beets a superfood? Some people call beets a superfood because they are rich in essential nutrients. Are beets anti-inflammatory? Beets contain betalains, a natural coloring agent with antioxidant and anti-inflammatory properties. Some research suggests belatains may help reduce both symptoms and biological markers in the body related to inflammation (8Trusted Source, 17Trusted Source, 20). Can beets boost your sexual health? Beets contain nitrates and there is some evidence they may improve the body’s nitric oxide production (40Trusted Source). The body needs nitric oxide to open the blood vessels that are necessary for getting and maintaining an erection. This may make them suitable for people with erectile dysfunction, although there is no scientific evidence to confirm this. Can beets help with sexual function? Beets are highly nutritious and loaded with health-promoting properties. They can support the health of your brain, heart, and digestive system, are a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells. Best of all, beets are delicious and easy to include in your diet. For example, they’re a great addition to salads, side dishes, smoothies, dips, and juices. https://www.healthline.com/nutrition/benefits-of-beets#nutrients-and-calories

McDonald’s French Fries

Biden became ‘Genocide Joe’ thanks to the Israel lobby Philip WeissNovember 29, 2023 Netanyahu and Biden meet, July 14, 2022. Photo by Israeli government press office. Netanyahu and Biden meet, July 14, 2022. Photo by Israeli government press office. At Thanksgiving, a friend took me aside and said, “How does Israel get away with this? They are wiping these people out, you can see it before your eyes. But people here are losing their jobs if they say anything against it on social media. Health care workers have lost their jobs at hospitals.” My friend is not alone. The upside of our government’s greenlight to Israel’s unending massacre and destruction in Gaza, with disease and famine looming, is that many are asking the same questions. Why is Joe Biden incapable of doing what any decent person would do, and any leader—of saying, Stop this madness now! An overwhelming majority of countries in the region and world have condemned the brutal military offensive– what BBC describes as “apocalyptic,” and one high UN official says is “the worst” destruction he’s ever seen. (“They stopped counting the number of women and children killed.. . It’s complete and utter carnage.”) And the progressive Democratic base is appalled. And there have been resignations at the State Department and at mainstream media. Even as Israelis regularly appear on our broadcasts, thanking Biden for his unwavering support. The answer to this puzzle is that Biden fears the domestic political cost: the loss of the Israel lobby inside the Democratic Party. Biden fears the disaffection of the Jewish establishment that has for over 50 years dedicated itself to the principle that there must be no daylight between the U.S. and Israeli governments, even as war crimes are blasted over the airwaves. This dynamic is rarely discussed in our media because it is thought to foster antisemitic theories of Jewish control. Even addressing the Israel lobby is labeled a conspiracy theory with lawless consequences — such as the reported vandalism of the Los Angeles home of the head of the Israel lobby group AIPAC, with red paint flung on his property as protesters shouted, Baby killer. There is plenty of evidence for the idea that the lobby’s support is what weighs on Biden’s mind. Jews are an important part of Biden’s Democratic base. 70 percent of Jews say they are Democrats. And the Jewish community appears to be overwhelmingly supportive of Israel, just as it was during other historical crises– with notable and honorable exceptions. We are “working around the clock to bring urgent relief to the people of Israel,” the Jewish Federations announces in its regular ad on WNYC, the NPR station I listen to. The dissent of liberal Zionists is over – J Street is back with the rightwing pro-Israel groups in backing Israel’s “right to defend itself” and in opposing a ceasefire. Zionists are flexing their political muscle in plain sight. AIPAC is said to be planning a multi-million-dollar offensive to pick off Squad members in Congress who have been critical of Israel. A progressive senatorial candidate in Michigan has reportedly been offered $20 million in campaign contributions from a former AIPAC donor to drop his bid and take on Rep. Rashida Tlaib instead. Big donors have withdrawn gifts from universities or threatened to do so in anger over anti-Zionist demonstrations and faculty statements. One Forbes headline said a “Jewish billionaire” was pulling his money from Columbia; and craven remarks equating anti-Zionism with antisemitism from Harvard’s president and Columbia’s too appear to be responses to donor pressure. Columbia’s banning of pro-Palestinian groups has the backing of the president and former president and has sent chills through the academic community. The media are under similar top-down pressure from Israel supporters. “We are horrified and deeply saddened by the brutal attack on Israel,” the chairman of Comcast/MSNBC (who once participated in the Israeli Maccabee games) said last month, even as Israel was already pounding the Gaza Strip. The CEO of Warner/CNN, David Zaslav, also issued a statement of support for Israel after it experienced “one of the deadliest [days] in Jewish history since the Holocaust.” Later Zaslav was reported to be considering taking part in a $50 million publicity campaign to “define Hamas to the American people as a terrorist organization.” CNN’s coverage has been distinctly pro-Israel, as has MSNBC’s. While both networks have aired reports that portray the Palestinian nightmare of the last seven weeks, generally the coverage has been from the Israeli point of view, often with a propaganda-like tone. Israeli government spokespeople are frequent guests, and the Zionist ideology is happily ensconced throughout liberal media. Wolf Blitzer once worked for AIPAC; the Atlantic’s editor once was an Israeli prison guard; and Tom Friedman told a Jewish audience in 2021 that “Israel had me at hello,” and “Don’t worry. In times of crisis, I know where I will be. When the Jewish state is under threat.” Joe Scarborough regularly equates anti-Zionism with antisemitism. Our official political culture is Zionist. Joe Biden calls himself a Zionist. Last summer House minority leader Hakeem Jeffries took 22 first-year Democratic congresspeople on a tour of Israel and stood at Netanyahu’s side, alongside the head of AIPAC (whose house is the target of demonstrations). Biden and Jeffries are surely concerned about Democratic fundraising. Israel supporters use campaign contributions to make sure that the policy debate in the U.S. “remains extremely narrow,” as Nathan Thrall wrote in the New York Times in 2019. “Despite pointed critiques of American support for Israel by representatives like Betty McCollum of Minnesota, [Rashida] Tlaib and [Ilhan] Omar, there is little willingness among Democrats to argue publicly for substantially changing longstanding policy toward Israel,” Thrall said. “In part, some Hill staff members and former White House officials say, this is because of the influence of megadonors: Of the dozens of personal checks greater than $500,000 made out to the largest PAC for Democrats in 2018, the Senate Majority PAC, around three-fourths were written by Jewish donors. This provides fodder for anti-Semitic conspiracy theories, and for some, it is the elephant in the room. Though the number of Jewish donors known to prioritize pro-Israel policies above all other issues is small, there are few if any pushing in the opposite direction.” Yes, it’s about “Jewish donors.” At J Street in 2016 political experts described the “gigantic” and “shocking” magnitude of Jewish donors in Democratic Party campaigns– who are perceived to be pro-Israel. A former finance director for many Democratic congressional campaigns said she had always gone to AIPAC for a position paper on Israel before undertaking to raise money from the Jewish community. To understand what Joe Biden is thinking, it is worth reviewing presidential history, to remind ourselves how significant the Israel lobby is as a force. A few key moments: –Truman overrode his own State Department and his own opposition to the idea of a religious state to back Israel’s establishment and then turn a blind eye to its expansions. John Judis wrote in his history, “Genesis,” that Truman did so because he needed $100,000 from political donors Abe Feinberg and Ed Kaufmann – a huge sum in 1948–for a whistlestop campaign trip through the midwest when his campaign was broke and Thomas Dewey was threatening to make him a one-termer. –Both Jimmy Carter and George H.W. Bush lost their bids for a second term in the White House, and it is said that both politicians saw the Israel lobby as a factor in those losses. Carter repeatedly challenged Israel over its settlements and believed that taking on Israel and its American lobby cost him his job. “From the New York primary [in March 1980] onward, I believe Carter was left with the view that New York Jews had not only defeated him in the primary but were also a factor in his loss in November,” Carter aide Stuart Eizenstat writes. Bush also hammered Israel over settlements, “because I think this is what the American people want,” he said. But Bill Clinton ran to Bush’s right in 1992 with the support of the Israel lobby and defeated him. Tom Friedman summarized the lesson: “President Bush the first stood outside the White House one day and said I’m one lonely man standing up against the Israel lobby. What happened as a result of that… is that Republicans post Bush I, and manifested most in his son Bush 2, took a strategic decision, they will never be out pro-Israel’d again. That they believe cost them electorally a lot.” –Obama made the same calculation. His need for the endorsement of Haim Saban and other “major Jewish donors” caused him to give in on Israel’s unending landgrabs, Judis writes. And Obama aide Ben Rhodes confirms that view. When Obama and Netanyahu clashed the year before Obama’s reelection campaign, Rhodes had to call “a list of leading Jewish donors . . . to reassure them of Obama’s pro-Israel bona fides.” Obama waited for his second term to take Israel on over the Iran deal in 2015. In a major speech, he said that Israel was the only country in the world that opposed the deal. And while Benjamin Netanyahu is completely “sincere” in his opposition, Obama said, “As president of the United States, it would be an abrogation of my constitutional duty” to defer to Israel’s wishes on this matter. –Trump of course abrogated his duty. He did whatever Israel wanted including trashing the Iran deal and moving the embassy and seeking to legalize illegal settlements – all to maintain the support of his largest donor Sheldon Adelson, who gave 100s of millions to Republicans. This is the history that counts for Joe Biden. He is going to go by the playbook that has evolved over his lifetime — regardless of the growing sympathy for Palestinians in the Democratic base that is evident in poll after poll. The good thing about today’s crisis is that the lobby’s influence is naked. “Sleepy Joe has a new nickname– Genocide Joe,” cracked another friend at Thanksgiving. It is impossible to imagine Biden ignoring the world’s calls for ceasefire or his own base’s outrage over the images of slaughtered Palestinian families and children – impossible to imagine that without the influence of the organized Jewish community, which patently does not care about these victims, or when it does mention them says that Hamas is to blame. Another good effect of this crisis is that it has provided a different picture of the Jewish community from blind support for Israel: the vigorous opposition to Israel’s militarism among young and progressive Jews. Witness the incredible cease-fire demonstrations organized by IfNotNow and Jewish Voice for Peace. The growth of anti-Zionism will transform (and redeem) the Jewish community. And be a major factor in transforming U.S. policy, as well. Before you go – we need your support At Mondoweiss, we understand the power of telling Palestinian stories. For 17 years, we have pushed back when the mainstream media published lies or echoed politicians’ hateful rhetoric. Now, Palestinian voices are more important than ever. Our traffic has increased ten times since October 7, and we need your help to cover our increased expenses. Support our journalists with a donation today. https://mondoweiss.net/2023/11/biden-became-genocide-joe-thanks-to-the-israel-lobby/

Watched the first episode of Incredible Animal Journeys on #natgeowild My good friend, Kimberly Jeffries, is the cinematographer for the blue whales (koholā). She's bad ass.

That’s my cheat day …, what about u? #cheatday #kebab #frenchfries

#nowwatching (actually just watched) Liege - Bastogne - Liege, the last spring classic before the 3 big Tours start. Remco Evenepoel won for the 2nd time in a row and was promised French fries by his dietician ???? Amazing what this young guy can do. "La Doyenne" used to be a race for older and more mature riders à la Valverde.

The kid, the burger and the fries.

Lobster mac and cheese and short rib poutine (with fries topped with shredded short rib and cheddar cheeze with rich in gravy on top of it) Canadian style famous gourmet at salty dog Gastro Pub #Gourmet #Somee #hive #Food

Famous Salty dog burger onboard which this burger won the Cruise critics fleet wide. This burger stuffed with buttered jalapeños, Caramelized Kimchi, Gruyere grilled cheese, bacon and the Patty. Served with truffle parmesan or sweet potato fries. This entrees keep us busy they love this gourmet here onboard. #Food #Somee #Cruiseship #Lifeatsea #Hive #SomeeOriginals

Burger time. Today the best are the fries!

Simple, easy and one of the best food ever! Fries

A task for a man ???? Today's task for me was to participate in the selection of bedding and carpets at a nearby IKEA store. It was easy for me to drive the car, carry the bags and the carpet, but only after I was properly fed ???? Pork ribs with French fries and barbecue sauce with cranberry. Great choice. After lunch it was easier for me to participate in the carpet choising and to propose the purchase of a few frangranced candles ????

Nice and big sandwich, a fries one

Freaking Dubai. I have never seen this many fries on a plate. ???? The steak was very good though. #someeoriginals (Source pic: own)