I grew up thinking beets always came in the form of somewhat rubbery pickles or super sweet canned things best avoided. But during my year in gross anatomy lab in grad school, we were all worried about our livers due to formaldehyde exposure, so other than gas masks, hazmat suits and gloves, (that was probably sufficient), we all decided to eat more Red Beets (Beta vulgaris) because they help with liver detoxification. And they became a favorite, (generally roasted, on a salad, with goat cheese and walnuts.) In addition to toxin removal, they offer several health benefits, and emerging research suggests they may have a positive impact on mental well-being, including symptoms of depression. Let’s explore how beets contribute to overall health and their potential effects on mood:
Red beets are packed with essential nutrients, vitamins, and minerals not commonly found in other foods.
They contain Vitamin C, B9 (folate), calcium, potassium, copper, manganese, iron, nitrates, proteins, and phytonutrients called betalains.
Betalains are responsible for the vibrant red color of beets and have antioxidant properties that can aid in disease prevention.
The nitrates in red beets play a crucial role in brain health.
Nitrates help widen blood vessels, improving blood flow to the brain. This enhanced circulation may positively impact brain function.
Additionally, nitrates may lower blood pressure, reducing the risk of heart disease and stroke.
Beets are an excellent source of fiber, which supports regular bowel movements and overall health.
The phytonutrients (betalains) in beets aid in detoxification, helping remove toxins from the body.
These compounds also possess anti-inflammatory properties, potentially reducing chronic inflammation.
A Mediterranean diet, rich in fruits, vegetables, lean proteins, nuts, and seeds, and low in refined carbohydrates, saturated fats, and sugar, appears to reduce symptoms of depression.
The Mediterranean diet has consistently ranked as one of the healthiest diets, emphasizing whole foods and plant-based ingredients
Research continues to highlight the benefits of eating a cleaner, predominantly plant-based diet for improved mental health.
Studies have linked depression to diets high in sugar, soft drinks, refined grains, and red meat.
Consuming whole foods, including beets, may contribute to better mental well-being.
Incorporating red beets into your diet—whether roasted, grilled, boiled, or baked (or pickled) — can provide a tasty and nutritious addition to a meal. Remember that while beets offer potential benefits, a holistic approach to mental health includes other lifestyle factors such as physical activity, sleep, and stress management.
Here at Integrative Mental Health we understand that there isn’t just one thing that generates health, but all the small changes can add up to big improvements in your life and your health. Dr. Tabbara can help you wade through the myriad health offerings out there to make real progress toward a healthier, more balanced life.
Here’s my favorite recipe I learned in a nutrition course at Bastyr University, and I still make it, almost 30 years later!
Serves 4 as side portion
Ingredients:
Instructions:
Add lemon juice to tahini (if using) and stir until it has a creamy texture, add ground cumin, stir into grated carrot and beet mixture and oranges. Garnish with fresh herbs, toasted pine nuts salt to taste and enjoy!
