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Red and Gold Superfoods

beautiful gold and red beet fries

Golden beets and Red beets are superfoods.

Except for the pigments, the nutritional value of both color beets is the same. The golden beets flavor is a little more sweet and a little less earthy. For those who do not like the taste of red beets, you might like golden beets.

The pigments that give beets their rich colors is a type of antioxidant called betalains. There are two basic types of betalains: betacyanins and betaxanthins.

The red beet contains betacyanins pigments; the golden beets contain betaxanthins. In general terms, dark-colored beets contain mostly betacyanins and yellow beets contain mostly betaxanthins. Despite a difference in structure, both betalains function both as antioxidants and anti-inflammatory agents.

What’s unique in golden beets is the other nutrients commonly found in other yellow and orange vegetables. Vitamin C, Vitamin A, beta-carotene, flavonoid and zeaxanthin are also present in golden beets.

I like to simply wash and cut up the beets like french fries, spritz with a little walnet or hazelnut oil, and cook them in the air fryer using the french fry setting and then notch down the temperature from 400 degrees. On my air fryer 350 degrees Fahrenheit for 21-25 minutes seems to usually work best.

Nutritional information (1 cup, cooked)

Calories: 58

Protein: 2 g

Carb: 13 g

Fiber 3 g

Fat: 0

Potassium: 442 mg

Roberta age 55 kickboxer

Can beets improve athletic performance?

The benefits of beets not only can lower blood pressure and prevent dementia, but it's been shown to improve cardiovascular health. A 2012 published study revealed that eating 200 grams of baked beets improved running performance and the average running speed in the last mile was 5% faster.

The PubMed article is:

I know it's not as pretty to show the full length of hyper links, but this way nothing is hidden and if there is an affiliate code embedded you will clearly see it.

Oh how I miss kickboxing and running! I'm able to hike and ride bicycles and that is a tremendous blessing!

Roberta age 60 with reds and greens

Since I do not eat beets consistently enough, I take the Opti-Reds 50 every day to help reduce inflammation, give my body antioxidants, as well as heart and cardiovascular health.

Opti-Reds 50:

I do appreciate those who support me and the Nibbles Fitness page by using the (a_aid=RS) links. THANK YOU, you know who you are and you know I'm always here for you.

My nutritional stats for this past week just popped up on my screen:

weekly nutrition stats

I've been very consistent getting my protein in and that's key for keeping my body fat consistent, as well as capping my calories at TDEE or slightly below. Getting enough protein and especially 30 grams for as many meals as possible is extremely important for overcoming the anabolic resistance we get as we age.

It's Sunday today, and that means it's time for me to go take my pictures in the 1st Phorm all-in-one fitness App. I never feel like it, but I've got a streak going ever since January 1st. The number on the picture reminds me how many days since then have ticked by, and they certainly go by fast! tick tock tick tock ... The time is always now. I appreciate the few who's life is just as full as mine, taking the time to walk that journey with me. Every time I get notified of your weekly assessments, I'm happy to respond. You are walking the talk with me.

Anyone can join me in the App and send me a message in there. Link for app and it automatically assigns me as your coach with the RS.

I always welcome messages, comments, and questions here from anyone.


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