Smoothies have become an increasingly popular way to pack nutrients into a delicious, portable meal or snack. Made by blending together fruits, vegetables, and other ingredients, smoothies provide a tasty way to get your daily dose of vitamins, minerals, fiber, and antioxidants. One smoothie ingredient that offers particular health benefits is beets. Let’s take a closer look at what makes beet smoothies good for you.
Nutritional Benefits of Beets
Beets are a nutritional powerhouse. Some of the key nutrients found in beets include:
- Folate – Beets are a leading plant-based source of folate, providing about 30% of the recommended daily intake in just one cup. Folate is essential for cell growth and DNA production.
- Potassium – With over 450 mg of potassium per cup, beets can help lower blood pressure by balancing electrolytes.
- Vitamin C – One cup of beets contains about 6% of the RDI of this immune-boosting vitamin.
- Fiber – Beets provide 2-3 grams of fiber per serving to support digestive and heart health.
- Nitrates – Beets get their reddish-purple color from nitrates, which can improve blood flow and lower blood pressure.
Benefits of Beets for Exercise and Athletic Performance
Research has shown that consuming beets around exercise can boost sports performance. Here are some of the ways beets can help athletes:
- Increase blood flow – The nitrates in beets dilate blood vessels, allowing more oxygen to reach muscles.
- Improve endurance – One study found cyclists could ride up to 20% longer after drinking beet juice.
- Reduce oxygen use – By increasing nitric oxide levels, beet juice can reduce the amount of oxygen needed during exercise.
- Boost stamina – The nutrients in beets, like carbs, amino acids, minerals, and antioxidants, can fight fatigue.
By supporting blood flow, oxygen efficiency, and energy levels, beets can take your workout or race to the next level.
Other Health Benefits of Beets
In addition to exercise performance, beets offer many other evidence-based health benefits:
- Lower blood pressure – Drinking beet juice significantly reduces blood pressure in hypertensive individuals.
- Improve digestion – Beets are high in fiber to promote regularity and gut health.
- Protect liver health – Animal studies show beetroot juice shields the liver from oxidative damage and inflammation.
- Anti-inflammatory effects – Betalains, the pigments in beets, exhibit powerful anti-inflammatory capabilities.
- Support detoxification – Betalains increase phase 2 liver detoxing enzymes to remove toxins from the body.
- Reduce cancer risk – Beetroot extract has been shown to slow tumor growth in laboratory and animal studies.
Nutrients in Beet Smoothies
When beets are blended into smoothies along with fruits and other ingredients, you get a beverage packed with essential vitamins, minerals, and phytonutrients. Here’s an overview of the key nutrients found in beet smoothies:
| Nutrient | % Daily Value in 1 beet smoothie |
|---|---|
| Vitamin C | 30% |
| Folate | 15% |
| Vitamin A | 15% |
| Vitamin K | 10% |
| Potassium | 10% |
| Magnesium | 8% |
| Iron | 6% |
| Calcium | 4% |
Beet smoothies provide at least 10% DV of 4 key vitamins and minerals. The nitrates, betalains, and antioxidants add extra health benefits.
Combining Beets with Other Smoothie Ingredients
Beets blend exceptionally well with many flavors. Some tasty combinations for beet smoothies include:
- Beets, carrots, orange, ginger – For an immunity boost
- Beets, strawberries, banana – For an antioxidant punch
- Beets, blueberries, Greek yogurt – For probiotics
- Beets, pomegranate, spinach – For blood flow support
- Beets, cherries, cocoa powder – For a pre-workout energizer
Mixing beets with nutrient-dense fruits, veggies, yogurts, nuts, and seeds maximizes the health value of your smoothie.
Potential Downsides of Beet Smoothies
While beet smoothies come loaded with nutrition, there are a couple potential drawbacks to keep in mind:
- Oxalates – Like spinach and rhubarb, beets contain oxalic acid. Individuals prone to kidney stones may want to limit beet intake.
- Sugar content – Blending beets with fruits can result in a high glycemic load. Moderate portions or add protein/fat.
- Nitrate conversion – A small percentage of people have oral bacteria that converts nitrates into nitrites, which may cause adverse effects.
- Color change – Beets can temporarily turn your urine and stool pink or reddish, which is harmless.
Monitoring portion sizes and being aware of personal tolerances can help manage these potential issues.
Beet Smoothie Recipe Ideas
Here are 3 nutritious and delicious beet smoothie recipes to try:
Pink Power Immunity Booster Smoothie
- 1 small beet, peeled and chopped
- 1 carrot, peeled and chopped
- 1 orange, peeled
- 1 cup Greek yogurt
- 1 tbsp honey
- 1 tsp ginger
- 1 cup ice
Chocolate Cherry Beet Pre-Workout Smoothie
- 1 small beet, peeled and chopped
- 1 cup cherries, pitted
- 1 banana
- 2 tbsp cocoa powder
- 1 tbsp almond butter
- 1 cup almond milk
- 1 cup ice
Blueberry Beet Antioxidant Smoothie
- 1 small beet, peeled and chopped
- 1 cup blueberries
- 1 cup spinach
- 1 tbsp flaxseed
- 1 cup coconut water
- 1 cup ice
Should You Drink Beet Smoothies?
Based on the nutritional benefits, beet smoothies can be a great addition to a healthy diet for most people. However, individuals with certain conditions may want to exercise caution:
- Pregnant women – High nitrate levels may be unsafe, so limit to 1 small beet per day.
- Individuals on blood thinners – Beets contain vitamin K, which can interfere with blood clotting.
- People prone to kidney stones – Oxalates in beets may increase kidney stone risk.
- Those with gluten intolerance – Some brands add wheat to color beets red.
As long as you tolerate beets well, adding them to smoothies is a tasty way to pump up your nutrient intake.
Conclusion
With their unique blend of vitamins, minerals, fiber, and health-promoting compounds, beets make a nutritious addition to smoothies. The nitrates in beets can enhance athletic performance by improving circulation and oxygen efficiency. Beets also provide anti-inflammatory, detoxifying, and cardiovascular benefits. By mixing beets with fruits, veggies, nuts, yogurt and other ingredients, you can create smoothies that give you an energizing and health-enhancing start to your day or pre/post workout fuel. As long as you don’t overdo the sugar content or run into individual intolerances, beet smoothies can be a delicious habit that provides tangible nutrition and wellness benefits.
