Are Beets Good for Anemia? (Expert Answer)

Short Answer: Beets are good for anemia. Because they have iron, folate, vitamin C, and nitrates, and they can increase your red blood cell count, enhance your iron absorption, improve your blood flow and oxygen delivery, and provide other health benefits.

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 susceptibility to 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.

To effectively manage anemia, you should consume iron-rich foods like meat, poultry, seafood, beans, and green leafy vegetables, and avoid calcium-rich foods like dairy products, coffee, tea, and chocolate.

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 good for anemia because they contain iron, folate, vitamin C, and nitrates.

Iron and folate are essential for the production of red blood cells, vitamin C enhances iron absorption, and nitrates improve blood flow and oxygen delivery.

One cup of cooked beets can give you 1.3 mg of iron (7% of your daily needs), 64 mcg of folate (16% of your daily needs), 6.1 mg of vitamin C (7% of your daily needs), and 259 mg of nitrates.

Iron can increase your hemoglobin levels and prevent iron deficiency anemia.

Folate can prevent megaloblastic anemia, which is caused by a lack of folate or vitamin B.

Vitamin C can prevent scurvy, which is caused by a severe lack of vitamin C.

Nitrates can lower your blood pressure and reduce the risk of cardiovascular diseases.

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

Because, they provide fiber, antioxidants, and other phytochemicals that can improve your digestion, immunity, and inflammation.

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 anticoagulants and blood pressure drugs.

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

Because, beets contain oxalates and purines, which can form kidney stones and increase uric acid levels, respectively.

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

Always choose firm, smooth, and unblemished beets.

Because, they are fresher and have more nutrients.

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.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

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

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