Beets
Besides providing a lot of colors to your desserts and dishes, beets are high in many essential nutrients. These include vitamin C, potassium, and manganese. As for folic acid, one cup of raw beets contains nearly 150 mcg or 35 percent of the recommended daily intake. The food is also packed with nitrates, a kind of plant compound that can provide many health benefits. Many studies have shown an association between high consumption of beets and reduced systolic blood pressure in typical adults. This can help prevent many health issues related to the cardiovascular system. [15]
