The Benefits of Eating Beets for Bone Health

While calcium and vitamin D often take the spotlight in bone health discussions, there are several different foods that deserve some attention and beets are on that list. These vibrant root vegetables pack a punch when it comes to supporting and nourishing our bones! In this blog post, we’ll explore how beets contribute to bone health and why they deserve a place on your plate. Plus, we’ll discuss the other health benefits of eating beets.

How Beets Contribute to Bone Health

1. Nutritional Powerhouse: Beets are rich in essential nutrients that promote strong bones. They contain magnesium, a key mineral for bone strength which aids in calcium absorption. Additionally, beets are packed with vitamin C, which plays a crucial role in collagen synthesis—a protein essential for bone structure.

2. Anti-Inflammatory Properties: Chronic inflammation can weaken bones and contribute to conditions like osteoporosis. Beets are known for their anti-inflammatory properties, thanks to the presence of betalains, which help reduce inflammation throughout the body. Any food that reduces inflammation is great for gut health and that’s important for bone health because the gut is where we absorb our nutrients. By incorporating beets into your diet, you can potentially protect your bones from the damaging effects of inflammation.

3. Potential Role in Preventing Osteoporosis: Osteoporosis, a condition characterized by weak and brittle bones, affects millions of people worldwide. Some research suggests that the nitrates found in beets may help improve bone density and reduce the risk of osteoporosis. While more studies are needed to fully understand this connection, adding beets to your diet certainly won’t hurt.

Other Health Benefits of Eating Beets

The benefits of beets extend beyond bone health. These versatile root vegetables offer a range of additional health perks, including:

1. Cardiovascular Health: Beets are rich in dietary nitrates, which are converted into nitric oxide in the body. Nitric oxide helps relax and dilate blood vessels, promoting healthy blood flow and supporting cardiovascular health.

2. Gut Health: Beets are a great source of dietary fiber, which aids in digestion and promotes a healthy gut. A well-functioning digestive system is essential for nutrient absorption, including the minerals needed for bone health.

3. Anti-Cancer Properties: Beets contain unique compounds, such as betalains and betanin, which exhibit antioxidant and anti-cancer properties. These compounds help protect cells from oxidative damage and may reduce the risk of certain types of cancer.

Incorporating Beets into Your Diet

Now that you’re aware of the incredible benefits of beets, you may be wondering how to incorporate them into your diet. Here are a few ideas to get you started:

• Roasted Beet Salad: Toss roasted beets with fresh greens, goat cheese, and walnuts for a delicious and nutrient-packed salad.
• Beet Smoothie: Blend cooked beets with your favorite fruits, yogurt or tofu, protein powder and a splash of almond milk for a vibrant and nutritious smoothie.
• Beet Chips: Slice beets thinly, toss with olive oil, and bake until crispy for a healthy alternative to potato chips.
• Beets as a side dish: slice beets and add a little goat cheese

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Conclusion

Incorporating beets into your diet can be a simple and delicious way to support your bone and gut health. With their nutritional profile, anti-inflammatory properties, and potential role in preventing osteoporosis, beets offer a natural and affordable solution for maintaining strong and healthy bones.

Ready to take the next step in prioritizing your bone health? Book a nutrition session with Jen Birge, a Registered Dietitian Nutritionist, who can provide personalized advice on incorporating bone-supporting foods into your diet. She also specializes in insulin resistance, weight management, menopause and more. And, accepts insurance! Check availability and schedule here on her Services page.