Beets are a simple, colorful nutrient-dense way to support everyday cardiovascular and metabolic wellness for the whole family. Beets don’t often get the attention they deserve, yet they’re one of the simplest ways to add both color and meaningful nutrition to everyday meals. Naturally sweet, versatile, and rich in compounds that support normal circulation, beets are simply great! With Valentine’s Day around the corner, it felt like a fitting time to highlight this heart-supportive root vegetable! In this article, I’m sharing all the benefits of beets plus a fully pink three-course Valentine’s Day menu featuring beets, from a simple roasted beet salad to kid-approved pink mac and cheese and naturally sweet blueberry-beet muffins. What Nutrients Do Beets Provide? Beets contain a variety of naturally occurring compounds that contribute to their nutritional value, including: Dietary nitrates, which the body can convert into nitric oxide Betalains, the pigments responsible for their deep red color Naturally occurring folate Potassium and other trace minerals Polyphenols and plant antioxidants Together, these compounds support normal physiological processes related to circulation, cellular energy production, and antioxidant balance (1). Beets can range in color from deep purple to golden orange, and while their appearance may differ, their nutrient profile remains largely similar across varieties. To learn more about nutrient dense plant foods, read these articles: The Benefits of Cilantro + Two Family Friendly Recipes The Benefits of Dandelions + Two Family Friendly Recipes How Beets Support Healthy Circulation When we regularly include nitrate-rich vegetables like beets in our diet, we’re supporting healthy blood vessel tone and efficient oxygen delivery throughout the body. This is one reason beets have become a favorite among high-performance athletes (2) - efficient circulation helps working muscles receive oxygen and nutrients during movement…. But you don’t need to be a high-performance athlete to benefit from this process! Antioxidant Support From Betalains The characteristic bright color of beets comes from betalains, plant compounds that help support the body’s natural antioxidant defenses. Antioxidants are important because they help counter oxidation, a natural process that occurs when cells are exposed to oxygen (3). Oxidation happens every day as part of normal metabolism, and it can also be influenced by environmental factors like pollution, stress, and everyday exposure. A diet that includes antioxidant-rich foods helps support the body’s ability to maintain balance. Maintaining antioxidant balance is an important component of long-term cardiovascular and metabolic wellness (4). To learn more about antioxidants, read this article: Everything You Need To Know About Antioxidants Beets and Metabolic Pathways Beets naturally contain folate, a B vitamin involved in methylation - a process the body uses to support DNA synthesis, cellular repair, and normal detoxification pathways (5). While foods like beets contribute to overall folate intake, many people find it challenging to get enough folate from diet alone. Many foods are now fortified with synthetic folic acid, but not everyone processes this form efficiently (6). For this reason, whole-food sources of folate are great to focus on, and many people feel their very best when they also include supplemental forms such as methylated folate or folinic acid. Why We Chose To Include Beets in Cardio Complete™ All our supplements are doctor-formulated with the utmost care. When formulating Cardio Complete™, our goal was to choose ingredients that provide complementary nutritional support for cardiovascular and circulation-related wellness. Organic beetroot was included as a plant-based source of dietary nitrates and phytonutrients that: Support normal circulation Pair well with nutrients such as CoQ10 and turmeric Including Beets in Your Diet - A Pink Valentine’s Day Meal! Beets are versatile and easy to incorporate into everyday meals. They can be enjoyed roasted, blended, grated raw, or added to salads and bowls. I personally adore roasted beets, but I also love incorporating them into fun ingredients for my kids, like pink muffins! Below you’ll find a fully pink menu with an appetizer, main, and dessert for a fully pink Valentine's Day special meal! Dr. Ashley’s Favorite Roasted Beet SaladThis is one of my favorite ways to enjoy beets! Roasting brings out their natural sweetness and pairing them with healthy fats and a touch of protein makes a balanced salad! Ingredients 3 medium beets, scrubbed and trimmed 1 tablespoon olive oil Pinch of sea salt 3 cups arugula ¼ cup goat cheese, crumbled ¼ cup walnuts, roughly chopped Simple Orange Dressing 2 tablespoons extra virgin olive oil 1 tablespoon orange juice 1 teaspoon honey or maple syrup Pinch of sea salt Directions Preheat the oven to 400°F (200°C). Chop your beats into even, bite sized cubes, and coat with olive oil and sprinkle with salt. Allow to cool slightly, then peel and slice. Arrange arugula on a serving plate and top with roasted beets, goat cheese, and walnuts. Whisk the dressing ingredients together and drizzle over the salad just before serving. Enjoy! Dr. Ashley’s Pink Beet Mac N’ CheeseI love boosting the nutrients in mac n’ cheese by including nutrient dense add-ons. In fact, I love it so much, I’ve got a whole article about it! One of my favorite additions to my base mac n’ cheese recipe is to add some veggie puree right before serving.To make pink mac n’ cheese, I simply reduce the milk and add in a half cup or so of beet puree.This can also be done using butternut squash, zucchini, or carrot puree!To learn more about how I like to transform mac n' cheese into a nutrient-dense meal, read this article: Easy Ways to Boost the Nutrition in Your Child’s Mac & Cheese Dr. Ashley’s Blueberry-Beet MuffinsThese muffins are a favorite for busy mornings and lunchboxes, but they make a tasty dessert, too! Ingredients 1 cup beet purée (from roasted or steamed beets) 1 egg ⅓ cup coconut sugar ¼ cup milk of choice ⅓ cup melted butter, coconut oil, or avocado oil 1 teaspoon vanilla extract 1 teaspoon baking powder 1 cup flour of choice (I usually use einkorn) ¼ cup oat flour (or oats ground into a flour) ½ cup fresh or frozen blueberries Directions Preheat oven to 350°F (175°C) and line a muffin tin or lightly grease. In a large bowl, whisk together the beet purée, egg, coconut sugar, milk, oil, and vanilla until smooth. Add baking powder, flour, and oats, and gently stir until just combined. Fold in the blueberries. Divide batter evenly among muffin cups. Bake for 18-22 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool slightly before serving. Summary Beets are a simple, colorful nutrient-dense way to support everyday cardiovascular and metabolic wellness for the whole family. They naturally provide dietary nitrates that support healthy circulation, betalain pigments that contribute antioxidant support, and folate to nourish key metabolic and detoxification pathways. While often associated with athletic performance, these benefits matter just as much for daily energy, cellular health, and long-term heart support! Beyond their nutrition, beets are incredibly versatile in the kitchen. This article includes a salad, pasta, and muffin recipe! PRODUCTS MENTIONED IN THIS ARTICLE See Product See Product See Product SHOP & EARN REWARDS. JOIN TODAY! RELATED ARTICLES Everything You Need To Know About Antioxidants Read more The Benefits of Dandelions + Two Family Friendly Recipes Read more The Benefits of Cilantro + Two Family-Friendly Recipes Read more References: Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr. 2021 Sep 9;9(11):6406-6420. doi: 10.1002/fsn3.2577. PMID: 34760270; PMCID: PMC8565237. Tian C, Jiang Q, Han M, Guo L, Huang R, Zhao L, Mao S. Effects of Beetroot Juice on Physical Performance in Professional Athletes and Healthy Individuals: An Umbrella Review. Nutrients. 2025 Jun 9;17(12):1958. doi: 10.3390/nu17121958. PMID: 40573069; PMCID: PMC12195723. Kurutas EB. The importance of antioxidants which play the role in cellular response against oxidative/nitrosative stress: current state. Nutr J. 2016 Jul 25;15(1):71. doi: 10.1186/s12937-016-0186-5. PMID: 27456681; PMCID: PMC4960740. Farhan, F. (2024). The Role of Dietary Antioxidants in Improving Metabolic Health. Oxidants and Antioxidants in Medical Science, 13(5). http://ejmoams.com/ejmoams-articles/the-role-of-dietary-antioxidants-in-improving-metabolic-health-110470.html Crider KS, Yang TP, Berry RJ, Bailey LB. Folate and DNA methylation: a review of molecular mechanisms and the evidence for folate's role. Adv Nutr. 2012 Jan;3(1):21-38. doi: 10.3945/an.111.000992. Epub 2012 Jan 5. PMID: 22332098; PMCID: PMC3262611. He Q, Li J. The evolution of folate supplementation - from one size for all to personalized, precision, poly-paths. J Transl Int Med. 2023 Jul 5;11(2):128-137. doi: 10.2478/jtim-2023-0087. PMID: 37408570; PMCID: PMC10318921.