Is Beets Good for Anemia? (Expert Answer)

Short Answer: Beets are good for anemia. Because they have iron, folate, vitamin B12, and betalains, and they can increase your red blood cell production, prevent vitamin deficiency anemia, reduce inflammation and oxidative stress, and support your overall health.

Anemia is a condition that affects your blood.

In anemia, your body does not have enough healthy red blood cells to carry oxygen to your tissues.

This can lead to various health problems, such as fatigue, weakness, shortness of breath, and increased risk of infections.

One of the key factors in managing anemia is diet.

What you consume can affect your iron levels, which can impact your anemia symptoms and overall health.

Iron is an essential nutrient that helps to produce red blood cells, and without it, your body cannot make enough.

To effectively manage anemia, you should consume iron-rich foods like meat, poultry, fish, and eggs, and avoid calcium-rich foods like dairy products, spinach, and rhubarb.

Calcium can interfere with iron absorption and worsen anemia.

Now, beets are a root vegetable that have a deep red or purple color.

People usually eat them cooked, raw, pickled, or juiced.

Beets are a good source of iron, folate, vitamin B12, and antioxidants, which are all beneficial for people with anemia.

Beets are good for anemia because they contain iron, folate, vitamin B12, and betalains.

Iron helps to produce red blood cells, folate and vitamin B12 help to prevent anemia caused by vitamin deficiency, and betalains are natural plant pigments that have anti-inflammatory and antioxidant properties.

Beets are good for all types of anemia, but especially for iron deficiency anemia, vitamin B12 deficiency anemia, and folate deficiency anemia.

One cup of cooked beets can give you about 1.3 milligrams of iron (7% of your daily needs), 64 micrograms of folate (16% of your daily needs), and 0.3 micrograms of vitamin B12 (5% of your daily needs).

Iron can increase your hemoglobin levels and improve your oxygen delivery.

Folate and vitamin B12 can prevent megaloblastic anemia, a type of anemia where your red blood cells are abnormally large and immature.

Betalains can reduce inflammation and oxidative stress, which can damage your red blood cells and cause hemolytic anemia, a type of anemia where your red blood cells are destroyed faster than they can be replaced.

Furthermore, beets are a vegetable and vegetables are good for anemia.

Because, vegetables are low in calories, high in fiber, and rich in vitamins, minerals, and antioxidants that can support your immune system, digestive health, and overall well-being.

You can eat one to two cups of beets per day safely.

More than that can cause digestive problems, such as diarrhea, gas, and bloating, and may interfere with certain medications, such as blood thinners and antacids.

Beets can also change the color of your urine and stool to red or pink, which is harmless but may be alarming.

Also, you shouldn’t eat beets if you have kidney stones or gout to prevent worsening your condition.

Because beets are high in oxalates and purines, which can form crystals in your urine and joints, respectively, and cause pain and inflammation.

You can buy fresh beets in your local market or can order them online.

Always choose beets that are firm, smooth, and deep in color.

Because these indicate that the beets are fresh, ripe, and nutritious.

You can store them in a plastic bag in the refrigerator for up to two weeks.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing anemia effectively.

I always recommend my anemia patients to follow an anemia-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

Get a Customized Diet Plan

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

Leave a Comment