Beets are an excellent food for your brain, heart, eyes, and more. They are loaded with antioxidants such as fiber, potassium, and vitamin C. A mere half cup of beets provides 17% of your daily requirement of folate. According to Dr. Ellen Kamhi, author of The Natural Medicine Chest, beets in various colors — from red to gold to white — can help protect against heart disease, birth defects, and certain cancers, particularly colon cancer.

Here are 5 ways beets can boost your health:

1. Fight cancer. According to theAmerican Institute for Cancer Research, beets inhibit the production of carcinogens and increase production of immune cells and body enzymes that help fight cancer development. Kamhi says it is the betacyanin, compound that gives this root vegetable their red color, that reduces the growth of cancer cells.
2. Boost your brain. Studies found that one cup of beet juice a day increases blood flow to the brain, keeping it sharp and building a line of defense against dementia associated with aging.

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