Pickled beets, also known as pickled beetroots, are a popular food that is made by preserving beets in vinegar or brine. These colorful, tart, and slightly sweet vegetables are commonly used as a condiment or garnish in many dishes around the world. They are often served alongside meats and cheeses, or as a topping for salads and sandwiches.
But what is the nutritional value of pickled beets and are they healthy for you? In this article, we will take a closer look at the nutritional content of pickled beets, as well as their potential health benefits and drawbacks.
Nutritional Value of Pickled Beets
Beets are a nutritious vegetable that is rich in a variety of vitamins, minerals, and other beneficial compounds. When they are pickled, they retain much of their nutritional value, although some of their nutrients may be lost due to the pickling process.
One cup (136 grams) of pickled beets contains the following nutrients:
- Calories: 60
- Protein: 2 grams
- Fat: 0 grams
- Carbs: 15 grams
- Fiber: 3 grams
- Vitamin C: 6% of the Recommended Dietary Allowance (RDA)
- Folate: 20% of the RDA
- Iron: 6% of the RDA
- Manganese: 15% of the RDA
Pickled beets are also a good source of other nutrients, including potassium, magnesium, and phosphorous.
Health Benefits of Pickled Beets
Now that we’ve looked at the nutritional content of pickled beets, let’s examine some of the potential health benefits of consuming these tasty vegetables.
- May Improve Heart Health
Beets are rich in compounds called betalains, which are responsible for their deep red color. These compounds have been shown to have anti-inflammatory and antioxidant properties, which may help to reduce the risk of heart disease.
In addition, beets are a good source of nitrates, which are converted into nitric oxide in the body. Nitric oxide is a molecule that helps to relax and dilate blood vessels, which can help to lower blood pressure and improve blood flow to the heart.
- May Boost Exercise Performance
Beets and beet juice have been shown to improve exercise performance in some studies. This may be due to the high nitrate content of beets, which can help to increase blood flow and oxygen delivery to muscles during exercise.
- May Help to Lower Blood Pressure
As mentioned above, the nitrates in beets can help to relax and dilate blood vessels, which can lead to lower blood pressure. Some studies have found that consuming beets or beet juice can help to reduce systolic blood pressure (the top number in a blood pressure reading) by a few points.
- May Have Anti-Cancer Properties
Some research suggests that the betalains in beets may have anti-cancer properties. These compounds have been shown to inhibit the growth of cancer cells in test-tube and animal studies. However, more research is needed to determine whether beets can have the same effects in humans.
Drawbacks and Considerations
While pickled beets can be a nutritious and tasty addition to your diet, there are a few things to consider.
- High in Sodium
Pickled beets are often high in sodium, as they are preserved in brine or vinegar. Consuming too much sodium can contribute to high blood pressure, which can increase the risk of heart disease and stroke. If you have high blood pressure or are trying to limit your sodium intake,