The benefits of beets in your diet –

Many people consume beets with the intention of ensuring a good supply of iron to the body. But the root is weak in this mineral: according to the food table of the State University of Campinas, 100 grams of raw beet has 0.3 milligrams of iron and 0.2 in the cooked version – much less than the 2.71 milligrams present in the same amount of raw spinach.

However, it is still a superfood, especially for pregnant women and fitness enthusiasts. “Beetroot is rich in folic acid (important for the formation of the baby) and other essential nutrients”, says Patrícia Davidson Haiat, a nutritionist from Rio de Janeiro. Despite being sweet, beetroot has few calories – 43 in a large unit (100 grams) –, in addition to containing a good amount of fiber, which causes the release of energy in the body to happen gradually. “The soluble fibers in beets reduce the absorption of glucose and help maintain good cholesterol”, adds Patrícia.

EFFECTS ON THE SKIN

The benefits to health in general and to the skin are mainly due to betacyanins – a pigment (which gives the intense red color to the root) of the anthocyanin family. “Several studies show that the frequent consumption of these compounds, together with other antioxidants, is associated with increased longevity”, explains Daniela Cierro, a nutritionist at the Sociedade Brasileira de Personal Diet, in São Paulo.

Like other reddish or purplish vegetables (grapes, plums, figs and red cabbage), beets also strengthen immunity and improve circulation, protecting the heart.

MORE PROVISION

It is among people who do physical activity that beets are most successful. This is because a study by the School of Medicine at the University of Exeter, in the United Kingdom, showed that the vegetable has the power to oxygenate the cells of our body, making exercise less tiring.

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“This effect is due to the nitrate, which increases the production of nitric oxide and, with that, causes the blood vessels to dilate, favoring the arrival of nutrients to the muscle”, explains Patrícia, who recommends consuming beetroot juice up to an hour before of training. Result: more disposition and strength to get in shape.

Check out some suggestions for recipes made with beets:

Beet and cashew nut paste

– (Getty Images/Getty Images)

Beetroot and chickpea carpaccio salad with tahini sauce

– (Alexandra Vaz/)

beet crepioca

– (Rodrigo Sacramento/)

Beetroot hummus is ideal for pre-workout

– (Elena_Danileiko/Thinkstock/Getty Images)