Remember the lonely, uneaten bowl of beets at your childhood Thanksgivings? The sweet, earthy root vegetables sure have come a long way. These days, beets are the star ingredient in salads, juices, soups, and more. And this food trend is one even nutritionists get behind. “They’re definitely a performance food—they’re good for your heart, your mind, and your muscles,” says Dawn Jackson-Blatner, RDN, a Chicago-based dietitian and the author of The Superfood Swap.

Plus, when they aren’t packaged in a can, beets can be delicious—and you don’t have to take it from us: “They aren’t bitter, so they’re good for people who don’t like veggies,” says Leslie Bonci, MPH, RDN, a dietitian and owner of Active Eating Advice in Pittsburgh. “I’m a big fan of beets.”

Available in all seasons, beets can be found in the produce section of your local grocery store—and, better yet, they often come pre-steamed.

Here are five reasons why beets deserve a place in your diet.


1. Beets can lower your blood pressure.
High blood pressure is a leading cause of death, globally. In fact, the World Health Organization estimates that hypertension accounts for nearly 13 percent of all global deaths.

“Beets are rich in healthy nitrates, which are converted to nitric oxide inside the body,” says Jackson-Blatner. Nitric oxide, she explains, can help dilate blood vessels and lower your blood pressure. A 2016 study in the Journal of Human Hypertension found that when people with hypertension ate either 9 ounces of cooked beets or about 1 cup of raw beet juice, they saw improvements in their blood pressure and inflammation levels after just two weeks.

beet noodles spiralizer
2. Beets can boost your energy.
Because nitric oxide can dilate your blood vessels, it can also help bring more oxygen to your muscles, says Jackson-Blatner. The upshot: “Beets might allow people to exercise longer,” she says. That was also the conclusion of a 2017 review by researchers from Spain, who found that drinking beetroot juice could boost endurance levels in athletes. The study authors suggest taking the stuff within 90 minutes of your exercise session.



3. Beets may help boost your brainpower.
Along with shuttling more oxygen to your muscles, beets may also usher extra oxygen to your brain, says Jackson-Blatner. A Want to give beetroot juice a try? Try buying it in concentrated form and adding it into a smoothie.

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It’s a complaint that’s all too common but not often discussed. Just as you’re getting warmed up, the sensation hits, and you must. scratch.NOW. But why? Theories abound: Could it be the stubbly effects of a missed shaving session? A weird skin reaction to sweating? Something more nefarious?

Good news: You’re not allergic to your own perspiration, says dermatologist Yan Isabel Zhu, M.D., who also has a Ph.D. in exercise physiology and nutrition. Further, “the concentration of salt in sweat is negligible, so it should not be a factor in itching,” she says. Instead, the most likely causes are: A) a histamine release due to either friction from tight workout clothing or from body heat generated from physical activity, or B) an allergic reaction to the chemicals or materials in your exercise clothes.

“Both physical friction and heat can stimulate....

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Ideally, women should aim for 18 milligrams (mg) of iron per day, while men only need 8 mg. You may pump iron in the gym, but that’s not the only type of iron your body needs. The kind you get through food is just as important. The mineral transports oxygen throughout your body, helps form red blood cells, and supports your metabolism.

The best way to get enough is through your diet—and yes, it’s true that red meat is an excellent source of iron. Just one 3-ounce serving of lean ground beef packs 2.5 mg of it. But what if you want to steer clear of steak? Research shows that red meat provides important nutrients (including iron, muscle-building amino acids, vitamin B12, and Zinc), but it might also increase your risk of several chronic diseases, like heart disease and even certain types of cancer. Meanwhile, studies show that plant-based diets may do the opposite and lower your risk of health problems down the road.

Luckily, you can find iron beyond the world of hamburgers. But you’ll need to eat more of the mineral if you’re completely vegan or vegetarian. That’s because there are two types of iron: heme and nonheme. Meat, seafood, and poultry contain both forms, while plant-based or fortified foods only contain nonheme. This can be an issue if you’re strictly plant-based, since your body has an easier time absorbing the iron in animal products, according to the National Institute of Health. (Quick tip: Pairing plant-based sources of iron with vitamin C-rich foods can boost absorption.)

The fix: “Vegetarians and vegans should consume around 1.8 times the recommended daily value,” says Sharon Palmer, RDN author of The Plant Powered Diet. That works out to about 32 mg of iron per day for women ages 19 to 50. These 11 delicious foods that pack more iron than a serving of beef can help you hit your daily mark.



Spinach.
iron rich foods spinach
Popeye pumped iron beyond the gym—a half-cup of cooked spinach offers 3 mg of the mineral at only 21 calories. Plus, spinach is a nutritional powerhouse: It provides a bit of protein and fiber and a healthy dose of calcium, potassium, folate, as well as vitamins A, C, and K. Enjoy some in a salad, smoothie, or omelet.

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