Beets may not get a lot of attention these days, but they are one of the most underrated vegetables that actually date all the way back to the ancient Romans for their amazing health benefits. Whether you are an athlete, weekend warrior or just want to be fit and healthy, next time you’re at the grocery store, pick up some beets and give them a try! (Or 2 or 3—they are definitely an acquired taste ;)) Here are 6 benefits of adding beets to your diet along with a delicious protein shake recipe you have to taste!
1. Energy & Brain Booster
If you’ve hung out around runners, gym rats and bodybuilders long enough, you’ve probably heard them talk about supplementing with nitric oxide, or NO. Beets contain nitrates that convert to nitric oxide once in your body that widen blood vessels allowing increased blood flow, especially to your brain and muscles. With the presence of NO, your brain stays sharp and muscles use less energy to produce the same amount of work. Thus, resulting in running faster or pumping out those last extra reps at the gym. A 2009 UK study also concluded that nitrate-rich foods, and in this case, beetroot juice, increase exercise endurance and stamina by about 16%. Now, wouldn’t we all want a little extra oxygen flow?!
2. Immunity Booster
Beets are filled with vitamins and minerals. They contain a high amount of Vitamin C, manganese, and potassium, which are essential to building a healthy central nervous system and strong immunity. The high concentration of nitrates in beets has also been known to lower blood pressure, which creates a happy immune system!
3. Anti-Aging & Anti-Inflammatory
Beets contain betaine, which is made up of choline and B-complex vitamins that protect against aging. The choline, specifically, acts as an anti-inflammatory in your body to reduce the risk of chronic diseases. And folic acid, a member of the B-complex vitamins, is critical in regulating red blood cell formation and iron functions in your body. Are you ready for a shot of beetroot juice, yet?
4. Antioxidants
Beets are unique in that they are rich in betalain, a unique phytonutrient and antioxidant that gives beets their vibrant red pigment. Together with the other antioxidants in beets, they help protect against chronic diseases, including cancer.
5. Detox, Cleanse & Weight Loss
Beets help detox your system and improve liver function. Their high fiber content assists your system in cleansing and getting rid of toxins. As a result, you get healthy, glowing skin with every low calorie beet!
6. Aphrodisiac
Back in the day of the Romans, beets were used as a natural aphrodisiac. Their high nitrate content and subsequent increase in blood flow, along with high levels of the trace mineral, boron, that increases sex hormones, work together to raise your sex drive. Beets may now be your new best friend when you want to get frisky!
Berry Beet Powerhouse Protein Shake Recipe
To Juice or Blend?
Beets can lose up to 25% of their nutrients when cooked, which is why it is recommended to juice raw beets. However, cooked beets still pack in a nutritional powerhouse, since you are eating the whole vegetable, which contains fiber and other nutrients in the actual flesh of the veggie that are lost when juicing. Beets are actually the sweetest when they’re cooked (they have the highest sugar content of any other vegetable)! It’s definitely a tradeoff, but if you have access to a juicer, keep a balance and reap the benefits of both juicing and eating whole to get the most out of them. This protein shake is a great way to kickoff your day or to drink pre/post workout. Paired with a positive, go-getter attitude and you’ll be able to conquer anything after drinking it!
In a blender, mix:
- 1 chilled, whole cooked beet
- 1/4 frozen banana
- 6 small frozen or fresh strawberries
- 1/2 cup carrot juice
- 1 scoop vanilla whey isolate protein powder (I use a custom blend by True Nutrition)
Pour in a chilled glass and enjoy! 
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