Beets contain important phytonutrients called betalains, which are a powerful antioxidant, anti-inflammatory and detoxifier, according to WHFoods. One cup of cooked and sliced beets, or one serving, contains just 75 calories and 34 percent of the recommended daily value of folate. Beet greens also pack a powerful supply of antioxidants, with up to 275 micrograms of the phytonutrient lutein in each cup of raw greens.
In one serving of beets, there is 27.5 percent of the recommended daily value of manganese, 14.8 percent of the recommended daily value of potassium and 13.6 percent of the recommended daily value of fiber, according to WHFoods. Other nutrients included in beets are copper, magnesium, phosphorus, vitamin C, iron and vitamin B6.
To maintain the optimum nutritional value of beets, it is important to cook them lightly, as cooking excessively breaks down many of their beneficial nutrients, notes WHFoods. Steam beets for 15 minutes or roast them for no more than an hour for the most benefit. Cook the greens of beets in the same way as Swiss chard or spinach until they are tender. Because of the powerful nutrients contained in beets, it is recommended a person eats one to two servings of beets weekly.