Could a beet a day keep the doctor away? Beets may help you ward off cancer, enhance your brain and even help you become a better athlete.

This antioxidant-rich root vegetable is a great diet staple year round. It contains potassium, vitamin B, soluble fibre, folic acid and iron. So maybe your scared your kids (or you) may stain every white surface and fabric within a 10-feet parameter if you decide to make beets a part of your dinners, but did you know that you can try candy cane beets or golden beets instead? They contain the same health benefits, minus the rich colour that is notorious for those stains!

Now you have no excuse to not welcome beets to your family dinners. Read on to find out exactly how having beets can benefit your health.

1. Beets may help prevent cancer and other diseases.
Eating red beets on the regular could help provide your body with some protection against future disease. Research has show that antioxidant nutrients in this root can help prevent oxidative processes associated with degenerative diseases. Beets contain nitrates, which are beneficial to your brain and body, as well as betaine, an essential nutrient for preventing chronic diseases like cancers. Beets may also inhibit the growth of some tumours, meaning they're a great veggie to add to your cancer-fighting arsenal.

2. Beets can promote brain health.
Researchers have found that drinking beet juice can have benefits on the blood flow to the brain, especially for older people. The high concentration of nitrates in beets helps increase the blood flow to the areas of the brain connected to dementia so scientists think it could ultimately lead to new discoveries in this area.

3. Beets can amp up your workout.
Studies show that people who regularly consume beet juice may have better endurance during cardio exercise. The study suggested that the root's juice helps enhance the oxygen that gets to the muscles and thus reduces the work the heart needs to do during exercise. Add some beets to your morning smoothie for a workout boost.

4. Beets can help lower your blood pressure.
Beets contain a high level of nitrates as well as phytochemical compounds which can help your overall heart health and lower your blood pressure.  

Now that you know how great they are, you want to know how to incorporate them into not only healthy, but delicious recipes that everything will love, right? Click here for a cooking lesson and once you learn, try these four beet recipes that are sure to impress:

Roasted Beets
Beet, Orange and Watercress Salad
Roasted Beets and Pearl Onions with Pistachio Vinaigrette 
Beet Borscht