Move over, cabbage. The key to health is actually a balanced diet—and that includes a few more fruits and vegetables. Looking for something new? It’s time to pick up some beets at the grocery store. Earthy and sweet in flavor (they’re actually nicknamed “dirt candy”), beets are packed with nutrients that are specifically beneficial for women’s health in every phase of life.

Here, experts explain everything you need to know.

What are the nutritional benefits of beets?

“Beets are a good source of fiber, potassium, iron, folate, and antioxidants,” says Abigail Collen, MS, RD, CDN, CDCES, outpatient clinical nutrition coordinator at Mount Sinai in New York City.

According to the USDA, one cup of raw beets contains 3.81 grams of fiber, a nutrient that Washington DC-based sports dietitian Roxana Ehsani, MS, RD, CSSD, LDN, says “most of us aren’t consuming enough of each day.” She adds, “Fiber supports regular bowel movements, digestion, and supports blood sugar balance.”

Potassium, meanwhile, is an electrolyte “that helps maintain hydration and fluid balance and regulates nerve signaling and muscle contraction,” Collen says, noting that iron plays an important role “in transporting oxygenated blood throughout the body.”

Folate, also referred to as vitamin B9, is needed during pregnancy to support healthy fetal development, Ehsani says, and it supports heart health and cognitive function.

Beets also contain nitrates, which the body converts to nitric oxide and uses to help increase blood flow throughout the body and improve the efficiency of skeletal muscle contraction, Collen says.

Is there a difference between eating beets and drinking beet juice?

Sometimes we want to consume our veggies even faster—and in greater quantities—by drinking them rather than eating them. When it comes to beets and beet juice, the main difference is that beet juice “contains little to no fiber,” Collen says, adding that this can cause a higher rise in blood sugar after drinking than you might see after eating beets.

Still, drinking beet juice allows you to have “the equivalent of a few beets in one sitting,” Ehsani says, meaning you’ll receive a higher concentration of nutrients, faster.

What are the benefits of beet juice for women’s health?

Beet juice can support women at key stages of their lives, including menstruation, pregnancy, and post-menopause.

Menstruation

“The iron content of beets can benefit menstruating women,” Collen says, as it replenishes the iron stores decreased with bleeding, and adequate iron can help maintain good energy levels and immune function. According to an article by UCLA Health, “Non-pregnant women of reproductive age need 18 milligrams of iron a day to prevent iron deficiency,” while pregnant women need 27 milligrams, and women over 50 need 8 milligrams. The USDA reports that one cup of raw beets contains 1.09 milligrams (mg) of iron, so the vegetable could be a good start in adding more of the mineral to your diet.

Pregnancy

“The folate content of beets may be beneficial for pregnant women, as adequate folate intake is critical for fetal development and reducing the risk of neural tube defects,” Collen explains. It’s important to note, though, that folic acid (the synthetic form of folate found in fortified foods and multivitamins) “only helps” when taken before pregnancy and during the first trimester, Johns Hopkins Medicine reports. One cup of raw beets contains 148 micrograms (mcg) of folate, which is about 37% of the CDC’s recommended daily intake of 400 mcg of folic acid.

Post-Menopause

After menopause, women’s cardiovascular risk increases, Collen says. One potential reason for this is that during and after menopause, women’s bodies produce less estrogen, a hormone that, in addition to playing a key role in women’s reproductive health, also contributes to blood flow and circulation.

“One study found [beet] juice may be helpful for post-menopausal women to include in their routine as it can improve blood vessel function when estrogen starts to decline,” Ehsani says, noting that the juice is “naturally rich in nitrates, which can help improve blood flow and lower blood pressure—risk factors for heart disease and stroke.”

How much beet juice should I drink?

“There’s no general recommended dose or daily upper limit set for beet juice,” Ehsani says. “However, as a dietitian, I would recommend people limit to about ½ to 1 cup of beet juice per day.”

Who shouldn’t drink beet juice?

Those with chronic kidney disease or on dialysis should avoid beet juice due to its high potassium content, Collen says. People with diabetes and pre-diabetes should also avoid the juice “due to the high sugar content and low fiber content,” she adds. Finally, anyone with lower blood pressure or on blood pressure medication should also avoid beet juice.

If you have any questions about adding it to your diet, it’s best to consult with your physician.

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