Nutrition & Recipes

The Power of Beets: Add This Veggie to Your Smoothie for Grounding and Nourishment

The Power of Beets: Add This Veggie to Your Smoothie for Grounding and Nourishment
With the busy, always-on-the-go, lifestyle so many of us have become accustomed to, it’s no wonder many turn to practices such as meditation, yoga, and even art as a form of grounding or recalibration. Grounding — which is also referred to as Earthing — is a therapeutic method that involves realigning the body and mind with the Earth’s energy. Certain exercises, practices, and even some hobbies can promote grounding feelings, but so can the food we eat.

Grounding foods are typically foods that are high in antioxidants and grow under the Earth’s surface such as potatoes and root vegetables. And, one root vegetable in particular has received high praise for its grounding properties, health benefits, and ability to elevate your morning smoothie with its rich ruby pigment and potent wellness punch. We’re talking about beets, of course!

Beets (also known as beetroot) stem from the beet plant and are “high in vitamins, minerals, and fiber” says Jennifer Maeng, a clinical and culinary registered dietitian and founder of Chelsea Nutrition. Maeng goes on to say that this delicious root vegetable ca be enjoyed regularly and can boost your morning smoothie and your health with its “antioxidants, magnesium, nitrate, and copper,” as these nutrients “play essential roles in your bodily function.”

The Buzz About Beets

As far as grounding is concerned, Maeng says some “believe that foods that grow deep in the ground — such as beets — have grounding energy which can be transferred to your body.” While more scientific research is needed for this belief, studies do show that “low total antioxidant state is correlated with anxiety,” says Maeng. This means that consuming beets and other foods that are high in antioxidants might play a role in decreasing feelings of anxiety, which can have a grounding effect. Additionally, beets are rich in magnesium and “some studies show that magnesium can help treat or prevent anxiety,” Maeng adds.

In addition to the potential grounding properties, the benefits of beets also include anti-inflammatory thanks to a pigment called “betalains.” They are also high in nitrates, “which are converted to nitric oxide [and] helps lower blood pressure levels,” says Maeng.

How to Add Beets to Smoothies

The best way to consume beets is raw as they “contain more nutrients” compared to cooked beets, says Maeng. “The longer you cook, the less phytonutrients you will get from them,” she adds, noting that you should avoid boiling or steaming them in order to get the most out of them nutrient-wise. Raw beets make for an excellent salad topper, but they can also perk up your smoothie.

To add beets to a smoothie, Maeng recommends adding raw or roasted beets (as roasted is second best to raw) to your blender along with your other ingredients. Additionally, you could try making fresh beetroot juice with raw beets and adding it as the smoothie’s liquid component.

Beet root powder is another option for smoothie-making as it’s a quick and easy way to get the benefits of beets in your smoothie. That being said, this might be a better option for when you’re in a pinch as “it’s hard to tell how much of its nutritional value can be lost through processing into a powder form,” Maeng explains.

In the case of well-being, eating high vibrational foods such as beets can pay off with their nutrient-dense makeup. However, getting these on your plate can prove to be a challenge, especially if you’re constantly on-the-go. By incorporating beets and other vegetables in your daily smoothie, you can ensure your body is nourished from high-quality sources without having to worry about the time (or the taste — smoothies are excellent as disguising some flavors).

Beet Smoothie Recipe


  • 1 small beet (peeled and diced)
  • 1 cup of frozen blueberries
  • ½ cup of frozen blackberries
  • ½ frozen banana
  • ¾ cup of coconut water (plus more for desired consistency)
  • Chia seeds, optional


  1. In a blender, combined the diced beet, frozen blueberries, and frozen blackberries with the coconut water and blend.
  2. Once the ingredients reach a smooth consistency, add in the banana and blend again. Note: You might need to add a splash more coconut water to the blender for desired smoothie consistency.
  3. Pour the smoothie into a large cup and top with a sprinkle of chia seeds, if desired.

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