One cup of raw beets contains:
58 calories, 13 grams of carbohydrate, including 9 grams of sugar and 4 grams of fiber, 2 grams of protein. Beetroot provides 1 percent of the daily needs for vitamin A, 2 percent of calcium, 11 percent of vitamin C and 6 percent of iron.
Vitamin C, an antioxidant, plays a key role in creating collagen and some neurotransmitters, and in the metabolism of proteins. Iron is an essential part of hemoglobin, the protein that transfers oxygen from the lungs to the body tissues. It is needed for growth, development, and cell function. A lack of iron leads to s certain type of anemia.
It is a rich source of folate and manganese. It also contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper and selenium.
Folate is important for a healthy metabolism, encourages healthy skin and hair, and protects the mouth from soreness and ulceration. Folic acid is recommended during pregnancy and studies suggest that it contributes to a healthy birth weight and prevents congenital heart defects and other problems such as neural tubal defects in the newborn.
Manganese occurs in small amounts in the body, but it is needed for a range of functions. A lack of manganese can contribute to infertility, bone malformation, weakness, and seizures.
Beets are high in dietary nitrate, which is believed to benefit the cardiovascular system and may protect against cancer.