Are Beets High In Magnesium

Are Beets High In Magnesium?

Beets, or beetroots, are very versatile and delicious root vegetables. They are very aromatic and fragrant, making them great additions to soups, sauces, and even as side dishes. 

Beets are also incredibly nutritious, high in various minerals and vitamins. 

Among the nutrients beets contain is also magnesium, which helps control your blood pressure, strengthen your bones, and even improve sleep quality. 

So, how much magnesium is in beets? Are they high in this important mineral?

Are beets high in magnesium?

Beets are a great source of magnesium, providing you with a good dose that can help you reach your daily need for this mineral. Beets are also low in calories and rich in almost all essential minerals, so they make for a great addition to any healthy, balanced diet. Another huge bonus of beets is that they are incredibly easy to add to your diet without any problem.

How much magnesium is in beets?

One cup of raw beets contains 31.3 mg of magnesium, which is a great dose. Most people don’t eat beets raw, which is bad as they are loaded with beneficial fiber that can improve your digestion and prevent various digestive system issues. 

Raw beets are also slightly higher in folate and vitamin C, so they can help you load up on these micronutrients as well as magnesium.

Most people prefer to consume beets cooked as a side dish or in soups and sauces. One cup of cooked beets provides you with 39.2 mg of magnesium, which is a very good amount. 

Beets are often boiled, steamed, or baked, all of which are good cooking methods that don’t decrease the magnesium content of this veggie.

Beets are great source of magnesium
Beets are a great source of magnesium

Are beets healthy?

Beets are a low-calorie veggie, containing only about 75 calories in one cup of cooked beets. Most of these calories come from carbohydrates, including fiber. The same serving provides you with 14% of your daily need for fiber. 

This type of carb helps feed the ‘good’ gut bacteria that improve digestion and may even help prevent certain forms of cancer, such as stomach cancer. 

Fiber also helps soak up excess stomach acid, which is beneficial for people struggling with acid reflux and GERD symptoms.

Beets are also a great source of folate. This micronutrient is important for basic cell function in your body. Also called vitamin B9, it’s especially important during pregnancy to ensure the proper development and growth of the baby and prevent problems with the baby’s spine, brain, and nervous system. 

Folate also contributes to the creation of red and white blood cells, making it an incredibly crucial vitamin. A one-cup serving of cooked beets provides you with around 34% of your daily need for this nutrient.

One cup of beets also packs a good dose of manganese. This mineral may help improve bone health and reduce inflammation. 

It also works as a powerful antioxidant, which can reduce the risk of oxidative stress and damage to your cells. 

Beets are a great source of folate or vitamin B9 that is very important during pregnancy
Beets are a great source of folate or vitamin B9 that is very important during pregnancy

Antioxidants also help prevent the development of various chronic conditions, such as diabetes, heart disease, and other serious health conditions. 

People don’t require huge amounts of this mineral, so adding some beets to your diet on a regular basis can help you get enough of it.

Eating beets and drinking beetroot juice may also help lower your blood pressure. Research shows that drinking beetroot juice can significantly lower both your systolic and diastolic blood pressure. 

This reduces the risk of heart attack and stroke as well as prevents the development of various cardiovascular conditions. This benefit comes from all the heart-healthy minerals that beets contain and the presence of nitrates that dilate blood vessels, causing blood pressure levels to lower.

The pigment that gives beets its bright red color has wonderful anti-inflammatory properties too. It can help prevent chronic inflammation, which increases your risk of obesity, heart disease, liver disease, and even cancer. 

Inflammation has also been linked to an increased risk of joint problems and arthritis. As a result, adding beets and other foods with strong anti-inflammatory properties is a good idea to ensure good health.

Can you take in too much magnesium from beets?

Beets are a great source of magnesium, but you’d have to consume a lot more than a standard serving to begin to worry about overdosing on this mineral. 

In healthy individuals, magnesium levels are carefully monitored and, if they get o high, magnesium gets removed. So, unless you suffer from diabetes, intestinal disease, heart condition, or kidney disease, you shouldn’t worry about taking in too much magnesium from your diet.

Is beetroot juice high in magnesium?

A glass of beetroot juice contains 47.6 mg of magnesium. It’s a great beverage that packs a lot of vitamins and nutrients but very few calories. 

It contains almost no fat and a good dose of fiber, so it can improve digestion. Many people prefer to add beet juice to their morning smoothies as doing so increases its nutritional value and health benefits. 

A glass of beetroot juice contains 47.6 mg of magnesium
A glass of beetroot juice contains 47.6 mg of magnesium

Are beet greens high in magnesium?

Beet greens are the leaves and stem growing out of beets and can be eaten as well. One cup of raw beet greens contains 26.6 mg of magnesium. 

One cup of cooked beet greens provides you with even more – around 97.9 mg of magnesium. This doesn’t mean that cooking foods increase their magnesium intake, though. 

A cup of cooked beet greens simply weighs more, so it also packs a lot more nutrients. Beet greens can make for a great side veggie to almost all meals, all while tasting delicious and giving you a lot of vitamins and minerals.

Beets are a great source of magnesium as well as other vitamins and minerals. They’re also low in calories, so they can help you get all the nutrients you need without the risk of gaining weight. 

Beets make for an easy but flavorful addition to any diet, as you can add them to soups, sauces, or even eat them on their own. All in all, there’s no reason not to add this delicious veggie to your diet.