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Light Yummy Mediterranean Beet Salad

Mediterranean Beet Salad

Beets Are the Brains Fountain of Youth

Researchers from Wake Forest University shows beets are the brain’s fountain of youth. Their preliminary findings are that taking a beetroot juice supplement before working out can make the brain of older adults “perform more efficiently, mirroring the operations of a younger brain.” The beetroot supplement contains a high level of dietary nitrate, which is eventually converted into nitric oxide. The nitric oxide helps increase blood flow throughout the body and helps deliver more oxygen to the brain.


Beetroot provides a wide range of possible health benefits, such as reducing blood pressure, improving digestion, and lowering the risk of diabetes.

Heart health and blood pressure

2015 study of 68 people with high blood pressure examined the effects of drinking 250 milliliters of beetroot juice every day.

The researchers found that doing so significantly lowered blood pressure after ingestion.

High blood pressure is a primary risk factor for cardiovascular disease (CVD). Reducing it by making dietary changes and through other means can help prevent heart failurestrokeheart attacks, and other life threatening complications of CVD.


Beets contain an antioxidant called alpha-lipoic acid. This compound may help lower glucose levelsTrusted Source and increase insulin sensitivity.

2019 review of studies looked at the effects of alpha-lipoic acid on the symptoms of diabetic neuropathy. The researchers found that oral and intravenous administration of alpha-lipoic acid supplements led to a decrease in symptoms of peripheral and autonomic neuropathy in people with diabetes.

Digestion and regularity

One cup of beetroot provides 3.81 grams of fiber. Consuming enough fiber is essential for smooth digestion and gut health.

Including beetroot in the diet is one way that a person can increase their fiber intake.

Exercise and athletic performance

Some studies have found that beetroot juice supplementation can improve the amount of oxygen that muscles absorb during exercise. One 2019 studyTrusted Source found that high doses of beetroot juice improved the time trial results of experienced cyclists.

Cancer prevention

2019 review of studiesTrusted Source found that certain compounds in beets can disrupt the cancerous mutations of cells. Such compounds include betalain, an antioxidant and pigment that gives beets their red or yellow color.


  • 45 oz can/jar beets drained or (3) 15 oz cans/jars-drained
  • ½ red onion chopped
  • ½ cup balsamic vinegar
  • 1 tbsp honey
  • 1 small minced clove garlic (or a pinch of minced garlic from a jar)
  • 2 Tbsp olive oil
  • 3 oz plain goat cheese
  • ½ cup roasted pecans
  • Spinach (the amount you like)
  • salt and pepper to taste


  1. Blend balsamic vinegar, honey, and olive oil. Mix beets, ½ chopped red onion, and balsamic vinegar mixture together.
  2. Marinate 1 or more hours. (The longer the better flavor.)
  3. Place spinach on the plate then place the beet salad on the spinach.
  4. Top with 3 oz goat cheese and ½ cup roasted pecans.

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