Are Pickled Beets Good for You? – Benefits of Pickled Beets

Are pickled beets good for you? If you’re a fan of pickled vegetables, then you might be curious about the nutritional value and health benefits of pickled beets. In this article, we’ll explore the nutritional content and health benefits of pickled beets, and why you should consider adding them to your diet.

Beets are popular known as beetroots. Some people also call it garden beets. It is a special type of root vegetable that can be easily identified with its deep red or purple color. Beets are collected from the cultivation facility and undergoes a pickling process so that it stays fresh for a long time. There are certain health benefits of eating pickled beets. If you have not tasted it yet, you will surely give it a try after reading this article.

The Health Benefits of Pickled Beets

Now that we’ve covered the nutritional content of pickled beets let’s dive into their health benefits. Here are a few reasons why you should consider adding beets to your diet:

1. They May Help Lower Blood Pressure

Pickled beets are high in nitrates, which are converted to nitric oxide in the body. Nitric oxide helps dilate blood vessels, which can lead to lower blood pressure. In fact, several studies have shown that drinking beet juice can lead to a significant reduction in blood pressure levels. If you have high blood pressure, adding pickled beets to your diet may be a simple and natural way to help manage it.

2. They May Boost Athletic Performance

Because pickled beets are high in nitrates, they may also help improve athletic performance. Nitric oxide helps increase blood flow and oxygen delivery to the muscles, which can lead to improved exercise performance. Several studies have shown that consuming beet juice before exercise can lead to improved time to exhaustion and increased endurance. If you’re an athlete looking to improve your performance, consider adding pickled beets to your pre-workout routine.

3. They May Help Improve Digestion

Pickled beets are high in fiber, which is essential for healthy digestion. Fiber helps promote regular bowel movements and can prevent constipation. In addition, fiber helps feed the beneficial bacteria in the gut, which can lead to improved gut health. If you’re struggling with digestive issues, adding pickled beets to your diet may help.

4. They May Help Boost Brain Function

Folate, which is found in high amounts in pickled beets, is essential for healthy brain function. It helps produce and maintain healthy brain cells and can improve cognitive function. Several studies have shown that folate supplementation can improve memory and cognitive function in older adults. If you’re looking to support healthy brain function, consider adding them to your diet.

5. They May Help Fight Inflammation

Pickled beets are high in antioxidants, which can help fight inflammation in the body. Inflammation is a natural response to injury or infection, but chronic inflammation can lead to a variety of health problems, including heart disease and cancer.

Several studies have shown that the antioxidants in beets can help reduce inflammation markers in the body. In addition, the betalains found in beets have been shown to have anti-inflammatory properties. By incorporating pickled beets into your diet, you may be able to help reduce inflammation and protect your body against chronic disease.

6. They May Help Improve Skin Health

The high levels of antioxidants found in pickled beets can also help improve skin health. Antioxidants help protect the skin from damage caused by free radicals, which can lead to premature aging and wrinkles. In addition, the nitrates found in beets can help improve blood flow and oxygen delivery to the skin, which can lead to a healthier, more radiant complexion.

The Benefits of Pickling Beets

Now that we’ve explored the health benefits of pickled beets, let’s take a closer look at the process of pickling beets and why it can be beneficial.

Pickling is a method of preserving food that has been used for centuries. In the case of beets, pickling involves submerging the beets in a vinegar and water solution, along with various herbs and spices. The pickling process not only helps preserve the beets, but it also enhances their flavor and nutritional content.

One of the benefits of pickling beets is that it can help increase their shelf life. Fresh beets typically have a shelf life of a few weeks, but pickled beets can last for several months in the refrigerator. This makes them a great option for those looking to stock up on healthy, flavorful food options.

In addition, the pickling process can help enhance the nutritional content of beets. For example, studies have shown that pickling can increase the antioxidant and anti-inflammatory properties of beets. This is due in part to the presence of acetic acid, which is found in vinegar and helps increase the absorption of certain nutrients in the body.

Nutritional Content of Pickled Beets

Before we dive into the health benefits of pickled beets, let’s take a closer look at their nutritional content. One cup of pickled beets contains:

• 44 calories
• 2 grams of protein
• 10 grams of carbohydrates
• 2 grams of fiber
• 8 grams of sugar
• 0 grams of fat
• 44% of your daily recommended intake of folate
• 7% of your daily recommended intake of iron
• 6% of your daily recommended intake of potassium

Pickled beets are low in calories and fat, making them a great option for those watching their weight. They are also high in folate, which is essential for healthy cell growth and development. Folate is especially important for pregnant women, as it helps prevent birth defects in the baby’s brain and spine. Iron is also found in pickled beets, which helps transport oxygen throughout the body and prevents anemia. Potassium is another essential nutrient found in pickled beets, which helps regulate blood pressure and supports healthy nerve and muscle function.

Fiber

Pickled beets are a good source of dietary fiber, which is important for digestive health. Fiber helps to promote regular bowel movements, reduce constipation, and prevent gastrointestinal disorders such as diverticulitis and colon cancer. A 1-cup serving of pickled beets contains about 3.4 grams of fiber.

Vitamins and Minerals

Pickled beets are also a good source of vitamins and minerals. Here are some of the most notable nutrients found in pickled beets:

• Vitamin C: Pickled beets are a good source of vitamin C, an antioxidant that helps to boost the immune system, promote wound healing, and support skin health. A 1-cup serving of pickled beets contains about 6% of the daily recommended intake of vitamin C.
• Folate: Pickled beets are high in folate, a B-vitamin that plays a crucial role in fetal development and can help reduce the risk of birth defects. Folate also helps to support cardiovascular health and prevent anemia. A 1-cup serving of pickled beets contains about 22% of the daily recommended intake of folate.
• Iron: Pickled beets are a good source of iron, a mineral that helps to transport oxygen throughout the body and support energy metabolism. A 1-cup serving of pickled beets contains about 4% of the daily recommended intake of iron.
• Potassium: Pickled beets are high in potassium, an electrolyte that helps to regulate blood pressure, support muscle and nerve function, and reduce the risk of stroke. A 1-cup serving of pickled beets contains about 9% of the daily recommended intake of potassium.

Antioxidants

Pickled beets are also rich in antioxidants, which are compounds that help to neutralize harmful free radicals and protect against oxidative damage. The antioxidants found in pickled beets include:

• Betalains: These pigments give beets their distinctive color and have been shown to have antioxidant and anti-inflammatory properties. Pickled beets are a good source of betalains, which are retained during the pickling process.
• Vitamin C: In addition to its immune-boosting properties, vitamin C is also an antioxidant that helps to protect against oxidative damage.
• Flavonoids: These compounds are found in many plant-based foods and have been shown to have antioxidant and anti-inflammatory properties.

Downsides of eating pickled beets

One of the main downsides of eating pickled beets is their high sodium content. Pickling involves submerging the beets in a solution of vinegar, water, sugar, and salt, which can significantly increase their sodium content. For people with high blood pressure or other health conditions that require a low-sodium diet, consuming pickled beets regularly may not be advisable.

Pickled beets often contain added sugar, which can contribute to weight gain and other health issues when consumed in excess. While the sugar content in pickled beets is generally lower than in other sweetened foods, it’s still important to monitor your sugar intake and choose pickled beets with minimal added sugar.

The acidity of pickled beets can also pose a risk to dental health. The high acidity can erode tooth enamel over time, leading to tooth decay and other dental problems. To minimize the risk, it’s important to rinse your mouth with water after consuming pickled beets and practice good oral hygiene habits.

Beets, including pickled beets, are high in nitrates, which can interfere with certain medications. For example, nitrates can interact with medications used to treat angina (chest pain) and erectile dysfunction. If you are taking any medications, it’s important to talk to your healthcare provider before consuming pickled beets or other nitrate-rich foods.

How to prepare pickled beets

If you’re interested in preparing pickled beets at home, it’s a relatively simple process that requires only a few ingredients and some patience.

Ingredients

To make pickled beets, you will need:

• Beets: You can use fresh beets or canned beets. If using fresh beets, be sure to peel and slice them before pickling.
• Vinegar: White vinegar or apple cider vinegar both work well for pickling beets.
• Water: To dilute the vinegar and create the pickling solution.
• Sugar: Optional, but can help balance the acidity of the vinegar and add a touch of sweetness to the beets.
• Salt: To help preserve the beets and add flavor to the pickling solution.
• Spices: Optional, but you can add spices like cloves, cinnamon, or peppercorns to the pickling solution for added flavor.

Instructions

Here’s a step-by-step guide to preparing pickled beets:

1. Prepare the beets: If using fresh beets, peel and slice them into rounds or wedges. If using canned beets, drain and rinse them.
2. Sterilize jars: Sterilize your jars and lids by boiling them in water for 10 minutes or running them through the dishwasher on the hottest setting.
3. Make the pickling solution: In a large saucepan, combine vinegar, water, sugar, salt, and any desired spices. Bring the mixture to a boil and stir until the sugar dissolves.
4. Pack the jars: Pack the beets into the sterilized jars, leaving about 1/2 inch of space at the top.
5. Pour in the pickling solution: Pour the hot pickling solution over the beets, making sure they are completely submerged. Leave 1/2 inch of space at the top of the jar.
6. Seal the jars: Wipe the rims of the jars clean, then place the lids on top and screw on the bands until they are snug but not overly tight.
7. Store the jars: Store the jars in a cool, dark place for at least 24 hours before consuming. The longer the beets sit in the pickling solution, the more flavor they will absorb.

Tips for Success

• Be sure to use a large saucepan when making the pickling solution, as the mixture will expand and bubble up as it comes to a boil.
• Use a funnel to pour the pickling solution into the jars, as this will help prevent spills and make the process easier.
• Store the pickled beets in a cool, dark place to prevent the growth of bacteria and ensure maximum flavor.
• Be patient! Pickled beets need time to absorb the flavors of the pickling solution, so it’s best to wait at least 24 hours before consuming them.

Conclusion

In conclusion, are pickled beets good for you? Absolutely! Not only are they low in calories and high in essential nutrients like folate, iron, and potassium, but they also offer a variety of health benefits. From reducing inflammation and improving athletic performance to supporting healthy digestion and brain function, they are a versatile and nutritious addition to any diet.

In addition, the pickling process can help enhance the flavor and nutritional content of beets, making them a great option for those looking to stock up on healthy, flavorful food options. So the next time you’re looking for a healthy snack or side dish, consider reaching for a jar of pickled beets. Your body will thank you!