Beets
A deep-red root vegetable rich in nitrates, which the body converts into nitric oxide to support blood flow and exercise performance.
Energy
Heart Health
Detox
Beets are high in folate, manganese, and nitrates, which support blood pressure and endurance. Enjoy beets roasted, pickled, or as a juice.
Beets
Per
1 cup, cooked (170g)
Calories
75
Vitamin K
0%
Vitamin A
0%
Vitamin C
7%
Vitamin B12
0%
Vitamin D
0%
Iron
7%
Magnesium
9%
Potassium
11%
Calcium
2%
Fiber
3.4g
Nutrition Highlights
Dietary nitrates, folate, manganese, betalains
Fuhrman ANDI chart, cooked, 1.5 cups
Nutrition Density Score (ANDI Score)
97
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat raw, juiced, or lightly cooked — overcooking and peeling reduce nitrate content; roasting whole with skin on preserves more.
Absorption Boost
Vitamin C foods — helps convert beet nitrates into nitric oxide more efficiently
Leafy greens — also nitrate-rich, compounding the blood-flow effect
Use Caution If
You're prone to kidney stones — beets are high in oxalates
You use mouthwash right before/after eating beets — antibacterial mouthwash can blunt the nitrate-to-nitric-oxide conversion that happens via oral bacteria
Storage
Remove the greens (which pull moisture from the root) and refrigerate beets in a perforated bag for 2–3 weeks.
Biomarkers to Track
Subjective
(Daily)
Exercise endurance and recovery
Energy levels
Objective
(Quarterly)
Resting blood pressure
Exercise performance metrics (VO2/time trial)