Introduction:
Beets. They’re not just another root vegetable. For my 82-year-old grandma, they’re a non-negotiable staple — a superfood she prepares three times a week without fail. Her reason? Simple: they’re delicious, incredibly healthy, and help her feel 30 years younger.
Beetroot may not be the flashiest ingredient in your fridge, but it holds life-changing benefits that science now supports — from improved heart health to better digestion, enhanced athletic performance, and even glowing skin. And guess what? You don’t need to be a culinary genius to enjoy them.
In this article, we’re uncovering Grandma’s secret beet habits and why YOU should adopt this vibrant vegetable into your weekly diet — starting now. We’ll explore recipes, benefits, FAQs, statistics, and strategies that’ll make beetroot your new best friend.
The Power of Beets: Why You Should Pay Attention
Beets have been gaining attention for good reason. These ruby-colored powerhouses are loaded with essential nutrients — and here’s a look at what 100 grams of raw beetroot contains:
- Folate: 20% of your daily value
- Manganese: 16%
- Fiber: 2.8 grams
- Vitamin C, Potassium, Iron, and Magnesium
- Antioxidants like betalains and nitrates
But beyond their nutritional profile, it’s how they impact your health that makes them stand out.
Fun Fact: A study published in Hypertension found that drinking beetroot juice lowered systolic blood pressure by up to 10 mm Hg within just a few hours.
Grandma’s Weekly Beet Routine – And Why It Works
1. Monday – Roasted Beet and Garlic Salad
Light, earthy, and incredibly energizing. Roasting brings out the beet’s natural sweetness, while garlic adds anti-inflammatory power. Grandma pairs it with a touch of lemon and olive oil for a perfect detox-friendly start to the week.
2. Wednesday – Beet Soup (Borscht Twist)
This Eastern European classic is her secret weapon against colds, fatigue, and digestion issues. The soup is hearty, fiber-rich, and perfect as a gut-friendly midweek meal.
3. Friday – Beet-Carrot Juice with Ginger
Packed with nitrates and antioxidants, this combo improves circulation and sharpens the mind. It’s how she boosts her stamina for weekend chores and keeps her skin looking radiant.
9 Surprising Benefits of Eating Beets Regularly
1. Lowers Blood Pressure Naturally
Thanks to high nitrate levels, beets help dilate blood vessels and improve blood flow, reducing blood pressure.
✅ Clinical trials show a 4–10 mm Hg drop in blood pressure within hours of drinking beet juice.
2. Boosts Brain Power
Beetroot improves oxygen flow to the brain. This helps with memory, focus, and even protects against age-related cognitive decline.
3. Fights Inflammation
Betalains, the pigments that give beets their rich color, also fight oxidative stress and inflammation.
4. Supports Liver Detoxification
Beets contain betaine, which helps protect liver cells and assists with the detox process.
5. Improves Athletic Performance
A 2012 study found that athletes who consumed beetroot juice used less oxygen during exercise and improved endurance by up to 16%.
6. Aids Digestion & Gut Health
The high fiber content supports regular bowel movements and feeds healthy gut bacteria.
7. Supports Weight Loss Goals
Low in calories, high in fiber, and naturally sweet — beets curb sugar cravings and promote fullness.
8. Improves Skin Health
Beet juice purifies the blood and fights free radicals, helping you achieve clear, glowing skin.
9. May Help Fight Cancer Cells
Some studies suggest beet compounds have anti-cancer properties by inhibiting the growth of tumor cells, especially in breast and prostate cancers.
Frequently Asked Questions (FAQs) About Eating Beets
Q: Is it safe to eat beets every day?
A: Yes. In moderate amounts (1 cup per day), beets are generally safe. However, excess consumption can lead to beeturia (red urine) or kidney stone risk due to oxalates.
Q: What’s the best way to eat beets for health benefits?
A: Raw, juiced, roasted, or lightly steamed. Juicing offers instant nutrient delivery, but roasting and soups help retain fiber and enhance flavor.
Q: Can diabetics eat beets?
A: Absolutely. Though naturally sweet, beets have a low glycemic index (GI of 61) and don’t cause rapid blood sugar spikes.
Q: How long do beets stay fresh?
A: Raw beets can be refrigerated for up to 3 weeks. Cooked beets last 4–5 days in an airtight container.
Q: Can kids eat beets?
A: Yes! Beets can be introduced from 6 months. Start with steamed and mashed versions for infants.
Simple and Delicious Beet Recipes to Try This Week
🍽️ 1. Grandma’s Roasted Beet & Walnut Salad
Ingredients:
- 2 medium beets (roasted & sliced)
- Handful of walnuts
- Baby spinach
- Feta cheese (optional)
- Dressing: olive oil, lemon juice, garlic, salt
Instructions:
Toss ingredients in a bowl. Serve warm or cold. Ready in under 15 minutes.
🍵 2. Detox Beetroot-Carrot-Ginger Juice
Ingredients:
- 1 beetroot
- 2 carrots
- 1-inch ginger
- ½ lemon
- 1 apple (optional)
Instructions:
Juice all ingredients. Drink fresh on an empty stomach in the morning.
🍲 3. Immune-Boosting Beet Soup
Ingredients:
- 3 beets (peeled & diced)
- 1 onion
- 2 garlic cloves
- 2 cups vegetable broth
- 1 tbsp olive oil
- Salt, pepper, dill
Instructions:
Sauté onion and garlic, add beets and broth. Simmer 20 minutes. Blend until smooth.
How to Start Your Own Beet Habit (Even If You’re Busy)
You don’t need to go full “beet mode” like Grandma right away. Here’s a smart plan:
✅ Week 1: Add 1 small beet to your smoothie twice a week.
✅ Week 2: Roast beets on Sunday to add to salads throughout the week.
✅ Week 3: Try a beet-based juice in the morning instead of coffee once a week.
✅ Week 4: Try beet soup as a light dinner once per week.
Over time, you’ll start noticing more energy, better digestion, and clearer skin — just like Grandma.
Trending Now: Why Beets Are Making a Comeback
Beets are being rediscovered by:
- Health-conscious millennials as a clean, plant-based superfood
- Athletes looking for a legal performance edge
- Busy professionals who need better energy and focus without caffeine
- Aging adults who want heart, brain, and bone support naturally
💡 Pro Tip: Beet powders and beet supplements are now available for even quicker boosts.
What Nutritionists Say About Beets
“Beets are one of the most underrated superfoods available. They offer comprehensive benefits — from cardiovascular health to cognitive support — with minimal calories.”
— Dr. Dana Ellis Hunnes, UCLA Health Dietitian
“Consuming beets three to four times a week can lead to measurable health improvements within a month.”
— Harvard Health Publishing
Final Thoughts: The Beet Habit That Could Transform Your Life
So, why does my grandma eat beets three times a week? Because they help her stay vibrant, sharp, and full of energy — even in her 80s. Her consistency proves a powerful point:
🌟 Small habits, when done regularly, lead to BIG results.
Beets are easy to prepare, affordable, and bursting with benefits. Whether you’re looking to reduce blood pressure, enhance your energy, fight inflammation, or simply enjoy a delicious meal — beets have something to offer you.
Don’t wait. Add this vibrant root to your grocery list this week and take a powerful step toward long-term wellness.
