15 Health Benefits of Eating Canned Beets

Beets, scientifically known as Beta vulgaris, are vibrant, versatile vegetables that offer a plethora of health benefits.

Packed with essential nutrients, beets contribute to improved overall health and well-being. Their rich purple-red color is a result of phytonutrients called betalains, which possess strong antioxidant and anti-inflammatory properties.

Consumption of beets is associated with numerous health benefits including enhanced cardiovascular health due to their ability to lower blood pressure and reduce the risk of heart disease.

Additionally, beets are known to improve exercise performance and endurance thanks to their natural nitrate content that increases blood flow and oxygen delivery to muscles. These root vegetables also support digestive health as they are high in fiber, aiding in regularity and preventing constipation.

Beets have been linked to improved cognition and brain health as well, attributed to their nitric oxide-boosting abilities. Furthermore, beets contain essential vitamins and minerals such as folate, potassium, and vitamin C, which promote a strong immune system and overall vitality.

Incorporating beets into your diet is a delicious and nutritious way to enhance your health and well-being.

Additionally, it’s also very easy to prepare this food as it’s already available inside a can. All you need to do is open the can and rinse the beets inside.

The reason why the beets need to be rinsed is because canned beets contain high amounts of sodium. And rinsing the beets will do great effect by throwing around 40 percents of the sodium content inside.

Eating beets is also very easy as you can use it directly on your salad or heat and cook it in any method that you want to combine with different kind of dishes.

15 Health Benefits of Eating Canned Beets

Let’s now get into the top 15 health benefits of eating canned beets. If you think we missed something, please be specific and let us know how you’ve benefited in the comments below!

1. Diet

The first health benefits of eating canned beets that you can get is from the calories content that it has. As you know, you will need to consume certain amount of the calories daily. Not only it’s important to give your body some energy, but it’s also important if you want to stay healthy. Your organ will need the energy that provided by this beet to function well.

Even when you are maintaining certain diet, but you still need to fulfill your daily calories need. Sometimes it’s hard to do since most food contains a lot of calories which make it difficult for you to limit your calories intake to not overboard.

This is where the canned beets come in handy as in one cup of this food; you will only get 53 calories from it. Additionally only 2 of those calories are sourced from fat. This means you do not need to consume too much fat content in your food. It is also means; you will be able to control your calories intake easier as you only need to consume small amount of beet to make you feel full.

2. Energy

Eating canned beets can provide you with a natural energy boost due to their unique nutritional composition. Canned beets retain most of the nutrients found in fresh beets, including carbohydrates, vitamins, minerals, and antioxidants. The primary source of energy in beets comes from their carbohydrate content, which consists mainly of natural sugars like glucose and fructose. These sugars are easily broken down by the body, providing a quick source of fuel and energy.

Additionally, beets are rich in nitrates, compounds that convert into nitric oxide in the body. Nitric oxide helps to dilate blood vessels, improving blood flow and oxygen delivery to various organs and tissues. This increased circulation can promote energy and vitality by enhancing the transportation of oxygen and nutrients throughout your body.

Furthermore, canned beets contain essential vitamins and minerals like iron, magnesium, and folate, which play vital roles in energy production and metabolism. Iron is necessary for the production of red blood cells, which transport oxygen to cells and tissues. Magnesium is involved in over 300 enzymatic reactions, including those responsible for energy production, while folate assists in the production of new cells and supports overall energy levels.

To maximize the energizing effects of canned beets, it is important to choose varieties with minimal added sugars or preservatives. Additionally, consuming canned beets as part of a balanced diet, along with regular physical activity, can help optimize your energy levels and overall well-being.

3. Diabetes

People with diabetes, need to maintain even tighter diet compared to normal people. Because, consuming food with high calories will make their sugar blood level increased drastically in short time.  That is why they must consume food with the lowest calories possible to maintain certain sugar blood level.

It is recommended for people with diabetes to consume canned beets instead. The health benefits of eating canned beets are useful for those who need to maintain their sugar blood level. Especially since the calories amount that you will get is only small, thus your sugar blood level would not increase dramatically in short time. But still, you need to pay attention on other food that you eat it with so they would not add more calories to your meal.

4. Blood

Eating canned beets can be highly beneficial for your blood due to their nutrient profile. Canned beets retain essential compounds that support healthy blood circulation and contribute to overall blood health.

One significant component of beets is their high nitrate content. When consumed, nitrates are converted into nitric oxide in the body, which has vasodilatory effects. This means that it helps relax and widen blood vessels, resulting in improved blood flow. Enhanced blood circulation can have various benefits, including lowering blood pressure and reducing the risk of cardiovascular diseases. By promoting healthy blood flow, canned beets support heart health and contribute to maintaining optimal blood pressure levels.

Furthermore, beets contain an array of beneficial vitamins and minerals that aid in blood health. One of these is iron, a nutrient crucial for the production of red blood cells. Red blood cells contain hemoglobin, a protein responsible for carrying oxygen throughout the body. Adequate iron intake from foods like canned beets helps prevent iron deficiency anemia and ensures proper oxygen transport.

Canned beets are also rich in folate, a B-vitamin that is essential for the production and maturation of red blood cells. Folate plays a vital role in preventing certain types of anemia, such as megaloblastic anemia, which can result from a deficiency in this vitamin.

Moreover, the antioxidants present in beets, such as betalains, help protect blood vessel walls from damage caused by free radicals. This protection supports the overall health and integrity of blood vessels, reducing the risk of inflammation and promoting healthy blood flow.

To fully harness the blood benefits of canned beets, it is important to choose varieties with minimal added sugars or preservatives. Incorporating canned beets into a balanced diet, alongside other blood-boosting foods, can help optimize your blood health and overall well-being.

5. Fiber

There are plenty of health benefits of eating canned beets that you can get because this food contains fiber. Additionally, the fiber is available in great amount which make it pretty good for you to consume. In fact in one cup of the canned beets, you will get 3 gram of dietary fiber.

This dietary fiber is needed to make you feel full, so it’s also one of the reasons why people who want to maintain their weight likes to eat this food. The fiber will fill your stomach so you would not eat a lot of food that you do not actually need.

Additionally, it will also able to make you feel full for longer time, thus it will be able to prevent you from snacking. Snacking is number one problem that faced by people who wants to lose weight. So it’s important for you to be able to prevent it by eating more food with high fiber content in your meal time such as these canned beets.

According to dietary standard in America, it’s recommended for women to consume 25 gram of fiber, and for men to consume 36 gram of fiber daily.

6. Inflammation

Inflammation can occurs everywhere including inside your body. Sometimes some of your organ might also become inflamed which very dangerous especially if it’s occurs on your heart. But you should not have to worry because consuming canned beets can help the inflammation to heal faster.

Inside this food, you can find betalains which actually a color pigment component that makes the color of the beets. However, besides presenting as a color pigment, the betalains also useful as an anti inflammatory agent inside the beets.

It can help to make the inflammation heal faster, so it would not developed into further and more dangerous diseases.

7. Cholesterol

The fiber that contains inside the health benefits of eating canned beets also beneficial for maintaining your cholesterol level.

The fiber will be able to absorb the bad cholesterol contained in your food, and throw it away through your feces so your body will not absorb it. This result, in lowering bad cholesterol level contained in your blood.

You should know that having a lot of bad cholesterol in your blood is very dangerous. Especially since it can clog your blood vessels and make your blood cannot go through it normally. Thus your heart will have to pump harder, which means this will add more burden for your heart.

If this goes for a long time, then it will damage your heart and create various lethal diseases. That is why it’s important for you to prevent the cause of the disease to form in the first place. And eating canned beets which filled with fiber is one thing that you can do.

8. Manganese

This mineral is very important as it’s used to convert the fats and minerals inside your body to become the energy needed by your body.

It is also useful to keep the health of your bones thus regular consumption is advisable. Additionally, the manganese is used during the making process of lubricant on your joint as well as cartilage.

9. Eyes

Another content that gives a lot of health benefits of eating canned beets is from the vitamin A content. As you know the vitamin A is needed to keep your eyes healthy. Consuming enough vitamin A also needed so you would not get any eyes problem in the further, especially when you are older such as cataract and even blindness.

Usually older people will have decreased sight, which can be prevented if you consume enough amount of vitamin A since you are young. If you are experiencing some problem with your eyes even today, then you should try to consume more vitamin A right away to prevent further damage.

10. Vitamin C

Besides vitamin A, there are also a lot of health benefits of eating canned beets that you can get from the vitamin C content. This vitamin is dub as one of the most important vitamin that you need to consume daily. It will also make your body become healthier. It is able to make your body heal faster when you experience some disease thus you can try to consume more vitamin C when you are ill.

11. Antioxidant

The best health benefits of eating canned beets come from the antioxidant content that available inside this food. Antioxidant is the only thing that can fight free radicals that enters your body. The free radicals are entering your body from various sources such as bad environment that are polluted with smoke, junk food, and many others. The free radicals that enter your body can alter your DNA and damage it.

Then your cell will grow uncontrollable, which will cause disease cell to grow. As you know the disease, is very dangerous to have inside your body as it can be lethal. It will also damage other healthy cell and ruin your entire body. That is why you need to remove that free radical from your body before that happens. And one of the things that you can do is to consume canned beets which filled with antioxidant.

12. Immune system

Your immune system is very important part of your body which needed to protect your body from outside attack. And the health benefits of eating canned beets can actually make your immune system become stronger.

Especially since it has vitamin C content which make your body become healthier and help your body to recover faster from disease. This will also help your immune system in fighting the disease so it will remove the cause as soon as possible.

And remember that inside this food, you will also get antioxidant which will help the immune system in fighting the free radicals that enters your body. By having this antioxidant, then your immune system will be able to remove the free radicals from your body. So, various lethal diseases can be prevented.

13. Bones

Consuming canned beets also gives important health benefits of eating canned beets for your bones. Especially inside this food, there are great amount of calcium. In fact inside a cup of canned beets you will get 23.5 mg of calcium.

Additionally, inside the canned beets there is also phosphorus which actually an essential mineral needed by your body. This mineral will work together with calcium to make your bone become stronger. It will also assist the growth of your bone that is why; you will need to consume more of this mineral in your daily diet. Inside a cup of canned beets you will get 26.7 mg of phosphorus.

Another important mineral that available inside this canned beet is the magnesium. The reason why this mineral is important is because this mineral will help you to absorb the calcium better. Thus you can gain the most benefit from the calcium that you consume.

As you can see, canned beets has everything that your bones might need, thus you might want to consume it regularly to gain stronger bone.

14. Pregnancy

During pregnancy, you might need health benefits of eating canned beets which very useful for pregnant woman. Inside this canned beets, there are great amount of iron which are needed by pregnant woman. With iron, anemia that often experienced by pregnant woman during pregnancy can be prevented.

Especially since this iron has great function in the formation of red blood cell. The red blood cell duty is to deliver the oxygen throughout your entire body. If pregnant woman does not get enough iron mineral, then their oxygen level is low. Thus it will cause anemia to happen.

Second and might be the most important thing that pregnant woman can get from this food is the folate content. This nutrient is important for pregnant woman because it’s needed for the growth of the fetus. If pregnant woman get enough of this nutrient, then they will be able to prevent various birth defect that might happen. That is why it’s recommended for pregnant woman to consume canned beets regularly.

15. Heartbeat

If you have irregular heartbeat, then you might want to make use of these next health benefits of eating canned beets which very useful for your heart. Irregular heartbeat can be caused by various things, and one of them is stiff muscle contraction.

But you should not have to worry because inside the canned beets you can find potassium content which very good for your muscle. This mineral is able to help the muscle to contract better, which is especially useful for the muscle in your heart.

Your muscles actually need this mineral if they want to contact well. Thus if you can fulfill the potassium needs of your muscle, then it can contract more effectively. This will also make your heartbeat more regulate as the muscle has also contact in certain rhythm that is regular. Thus if you have irregular heartbeat, you might want to consume canned beets to make your heartbeat more regular.

Those are several health benefits of eating canned beets that you can get when you consume this food. There are a lot of nutrients and minerals inside this food which make it very useful for your health. Not to mention that they are able to prevent several types of diseases as well as treating them so it will heal faster.