Yes, canned beets are good for boosting nitric oxide in your body.
Beets, whether fresh or canned, are packed with nitrates. Your body turns those nitrates into nitric oxide, which helps your blood vessels relax and improves blood flow. That’s great for your heart, your muscles, and even your brain.
The good news is, canned beets still hold onto most of those natural nitrates. Just watch for added salt or sugar in the ingredients list. Plain canned beets in water or their own juice are best.
You can eat them straight from the can, toss them in a salad, or blend them into a smoothie. If you’re using them for workouts or heart health, try having a serving about 1 to 2 hours before activity. That gives your body time to turn the nitrates into nitric oxide.
So if you’re looking for an easy way to support better circulation, canned beets are a smart and simple option. Just open, eat, and go.
The Benefits of Eating Beets – Dr. Berg
Nitric oxide (NO) is a molecule naturally produced by the body that plays a key role in widening blood vessels, improving blood flow, and lowering blood pressure. It also supports better oxygen delivery to muscles, which is why many athletes turn to nitrate-rich foods like beets to boost their performance.
When you consume nitrate-rich foods, your body converts those nitrates into nitrites in your mouth, and then, with the help of enzymes in the body, nitrites are further converted into nitric oxide. This entire process is what provides the beneficial effects for your heart and muscles. Beets, along with other nitrate-rich vegetables, are known to contribute significantly to this process.
Canned Beets vs Fresh Beets: The Nutritional Breakdown
When it comes to maximizing the health benefits of beets, it’s important to understand how the nutritional content can differ between fresh and canned versions. Sure, both can help with nitric oxide production, but the rest of the nutrients are worth considering too. Here’s a closer look at what each brings to the table.
Nutrient Loss During Canning
Canning involves high heat, which can cause certain nutrients to degrade. Here’s a quick breakdown of what you may lose or keep when choosing canned beets:
- Vitamin C: One of the most sensitive vitamins to heat, vitamin C tends to break down during the canning process. If you’re consuming canned beets for the vitamin C boost, fresh might be a better option. However, you can still get a small amount from canned beets.
- Minerals: Minerals like potassium, magnesium, and folate remain relatively stable during canning, meaning canned beets still provide a solid mineral profile. In fact, beets are a good source of potassium, which can help balance the blood pressure-lowering effects of nitric oxide.
- Fiber: Both fresh and canned beets are excellent sources of fiber. Canned beets tend to retain most of their fiber content, which is great for digestive health.
Added Ingredients in Canned Beets
When buying canned beets, it’s important to read the label. Some canned beet products may have added sugars, salt, or preservatives, which could potentially lower the overall health benefits. Opting for beets packed in water with no added sugar or salt is the best choice.
Convenience of Canned Beets
Canned beets have the upper hand when it comes to convenience. They’re quick to prepare, shelf-stable, and already cooked. If you’re someone who struggles to find time for meal prep, canned beets are a lifesaver. Whether it’s adding them to a salad, smoothie, or just eating them straight, the prep time is minimal.
However, if you’re aiming for the most nutrient-dense option possible, fresh beets have the edge because they haven’t gone through the canning process.
Canned Beets vs Fresh Beets: Are Canned Beets Healthy? The Pros and Cons
Canned beets might not always get the love they deserve, but they definitely deserve a spot in your kitchen if you’re looking to boost your nitric oxide levels, enhance circulation, and support heart health. Like any food, though, there are pros and cons to consider. Let’s weigh them out.
Pros of Canned Beets
- Convenience: The major benefit of canned beets is how easy they are to prepare. No peeling, no chopping, no roasting or boiling just open the can, drain, and you’re good to go! If you’re someone who struggles to find time for meal prep, canned beets are a lifesaver. Whether it’s adding them to a salad, tossing them into a smoothie, or just eating them straight, the prep time is minimal.
- Shelf-Stable: Canned beets have a long shelf life. You can keep a can of beets in your pantry for months without worrying about spoilage. Fresh beets, on the other hand, tend to have a much shorter shelf life and need to be consumed relatively quickly.
- Great Source of Nitrates: As we’ve discussed, beets are loaded with nitrates, and these nitrates are directly responsible for boosting nitric oxide levels. This translates to improved blood flow, better oxygen delivery to muscles, and potentially better exercise performance. Whether fresh or canned, beets are still an excellent nitrate source.
- Rich in Fiber and Minerals: Canned beets retain much of their fiber and minerals, such as potassium and magnesium, which are essential for heart health, muscle function, and overall well-being.
- Affordable: Fresh beets can sometimes be expensive, especially if they’re out of season. Canned beets, however, are usually much more affordable and accessible, making them a great option if you’re on a budget.
Cons of Canned Beets
- Added Salt and Sugar: Many canned foods contain added sodium or sugar to improve flavor or preserve the food longer. While this is not always the case with canned beets, it’s essential to read the label carefully. Excess sodium can lead to high blood pressure, and added sugar can cancel out some of the health benefits you’d normally get from the beets.
- Nutrient Loss: The canning process, while great for preservation, can cause the loss of some nutrients, particularly heat-sensitive ones like vitamin C. If you’re counting on the full range of nutrients found in fresh beets, canned beets might fall a bit short in that department.
- Lack of Freshness: While canned beets are convenient, they don’t have the same “fresh” taste that you might get from roasted or boiled fresh beets. The texture of canned beets can also be softer, which some people might not enjoy.
- Packaging Waste: Canned foods are often packaged in metal, which means there’s a level of environmental impact when compared to fresh, unpackaged produce. If sustainability is important to you, this is something to keep in mind.
Maximizing Nitric Oxide Benefits from Canned Beets
While fresh beets may offer slightly more overall nutrients, canned beets are still an excellent source of nitrates, especially if you’re looking for a quick and easy way to boost nitric oxide. To make the most of the benefits, try the following tips:
- Pair with Vitamin C: As mentioned, vitamin C helps the body utilize nitrates more effectively. Combine your canned beets with a citrus salad dressing or a few slices of bell peppers to maximize nitric oxide production.
- Pre-Workout Power: Canned beets can be a fantastic pre-workout snack. A serving of canned beets about 1-2 hours before exercising can help enhance endurance and blood flow. It’s the perfect way to naturally boost your performance without reaching for synthetic supplements.
Conclusion: Canned Beets and Nitric Oxide A Healthy and Convenient Option
Canned beets may not always get the love they deserve, but they definitely deserve a spot in your kitchen if you’re looking to boost your nitric oxide levels, enhance circulation, and support heart health. While fresh beets do have a slight edge in terms of nutrient density, canned beets still pack a punch when it comes to providing those all-important nitrates that your body uses to create nitric oxide. And let’s not forget about the convenience factor canned beets are quick, easy, and last a lot longer in your pantry than fresh ones.
In terms of health benefits, canned beets still offer a great source of fiber, potassium, magnesium, and nitrates, which are key for blood flow and exercise performance. The downsides, like added sugar or salt and some nutrient loss during canning, can be mitigated by choosing varieties with minimal added ingredients and rinsing the beets before eating.
Ultimately, whether you’re grabbing canned beets for a pre-workout boost, a quick side dish, or a salad addition, they’re a practical and affordable choice. Don’t let the canning process deter you these beets can still provide significant benefits when it comes to boosting nitric oxide levels. And remember, whether you choose fresh or canned, incorporating beets into your diet can go a long way in improving your health.