Let’s Talk About Beets!

Beets are powerhouse sources of antioxidants as well as a variety of additional vitamins, minerals, and micronutrients. Beets contain a variety of compounds that facilitate nitrogen metabolism through nitric oxide (NO) binding, nitrite reduction, and nitrate (NOD) formation (Eriksson et al., 2019). These compounds enable beets to have potent vasodilating effects that benefit the vascular and cardiovascular systems with secondary benefits on mood, endurance/stamina, reproductive systems, and the sympathetic and parasympathetic nervous systems (e.g., Lidder & Webb, 2012; Broeder et al., 2021). Beets are also potent sources of antioxidants (e.g., phenolics and flavonoids) and antimicrobial betalains (nitrogenous pigments that include red-violet pigmented betacyanins and yellow-orange pigmented betaxanthins with antimicrobial, antiviral, anti-cancer, and anti-tumor properties)(Čanadanović-Brunet 2011; Ravichandran et al., 2011). Moreover, the antioxidant activity of beets (including Vitamin C, folate, and phenolics) seems to be largely retained, even during commercial processing (Jiratanan & Hai Liu 2004).







  • 1/2-1C (123-245g) pumpkin puree (10-20g carbs, 1-2g protein, 40-80 cal)
  • 40-80g (1.5-3oz) banana (10-20g carbs, 35-70 cal)
  • 100g (3.5 oz) purple carrot (10g carbs, 40 cal)
  • 6g lemon juice
  • 1/2-3/4C water

TOTAL: 120-240 cal, 20-40g carbs, 2.5-5g protein, .2-.5g fat; 28-56% daily fiber, 21-42% vitamin C, 10-20% iron, 843-1700% Vitamin A, 28-56% potassium, 12-24% B6, 14-28% manganese

Brenna's Pumpkin-Banana-Carrot-Beet Super-Recipe:

  • 1.5oz banana
  • 1/2C pumpkin puree
  • 100g purple carrot
  • 1/4-1oz lemon juice
  • 4oz water (filtered, alkalinized are best)
  • 3oz cilantro (if you like cilantro)
  • 1/2C baby spinach/&baby kale
  • 1/4C beet greens
  • 4oz beets (pickled beets are fine)


Blend all ingredients. 1 service makes a great snack. Serving may be doubled for meal or depending on energy needs. See nutrition facts on next column.

Super-Recipe Nutrition Facts:

NUTRITION FACTS: 200 cal | 7g protein | 32g carbs | 1g fat | Fiber: 53%.

VITAMINS: Vitamin K: 336% | Vitamin C: 63% | Folate: 47% | Vitamin E: 16% | Vitamin B1 (Thiamine): 11% | Vitamin B2 (Riboflavin): 21% | Vitamin B3 (Niacin): 12% | Vitamin B5 (Pantothenic Acid): 17% | Vitamin B6 (Pyridoxine): 29%.

MINERALS: Calcium: 14% | Copper: 37% | Iron: 28% | Magnesium: 21% | Manganese: 57% | Phosphorus: 14% | Potassium: 67% | Selenium: 4% | Sodium: 11% | Zinc: 12%.

The nutrition facts above are for one serving (e.g., 1 snack). Portions can be doubled for a meal or larger energy needs.

Key Players in this Super Smoothie

2 Responses

  1. Hello there! This is my first visit to your blog!
    We are a group of volunteers and starting a new project in a community in the same niche.
    Your blog provided us useful information to work on. You have done a outstanding job!

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