Nutrition Spotlight: Beet Salad for Lymphatic Health

When you hear the words “lymphatic health,” what comes to mind?  Lymphatic massage? Dry brushing? Maybe even a “detox” or cleanse?

While those are often associated with the lymphatic system, one of the simplest ways to support your overall health starts with something you already do every day: eat.

Your lymphatic system is an important part of both your circulatory and immune systems. This network of vessels, lymph nodes, and organs works around the clock to help maintain healthy fluid balance, transport immune cells throughout the body, and return excess fluid from your tissues to your bloodstream.

Unlike your cardiovascular system, however, the lymphatic system doesn’t have a heart to act as a central pump. Movement, muscle contractions, breathing, hydration, and normal circulation all play roles in keeping lymph moving.

And nutrition matters, too.

Can Food “Detox” Your Lymphatic System?

Despite what you may see online, there isn’t a particular food, juice, tea, or supplement that “cleanses” your lymphatic system.

Your body already has sophisticated systems for processing and eliminating waste, with organs including the liver and kidneys doing much of that work. The lymphatic system plays its own important role by collecting excess fluid, cellular debris, and other substances from tissues and eventually returning lymph to the bloodstream.

What food can do is provide the nutrients your body needs to carry out these normal processes.

A diet rich in colorful vegetables and fruits, adequate protein, healthy fats, and plenty of fluids provides vitamins, minerals, antioxidants, and other nutrients that support normal circulation, immune function, and overall health.

That brings us to this month's Nutrition Spotlight: a colorful beet, spinach, and mandarin orange salad.

Why Beets?

Beets are the star of this salad—and they're more than just a pretty color.

They provide folate, potassium, fiber, and a variety of naturally occurring plant compounds. Beets are also particularly interesting because they're a natural source of dietary nitrates.

The body can convert these nitrates into nitric oxide, a molecule involved in blood-vessel relaxation and healthy blood flow. That's one reason beets have received so much attention in research involving cardiovascular health and exercise performance.

Supporting healthy circulation isn't the same thing as “cleansing” the lymphatic system, but healthy blood and lymphatic circulation are both important components of normal fluid balance and tissue health.

And fortunately, you don't have to drink a giant glass of beet juice to enjoy them!

Building a Nutrient-Packed Salad

Beets may get top billing, but the supporting cast brings plenty to the table.

Spinach

Spinach provides vitamins A, C and K, along with folate, magnesium, fiber, and numerous plant compounds. It's an easy way to add nutrient-dense leafy greens without overpowering the other flavors in the salad.

Mandarin Oranges

The sweetness and acidity of mandarin oranges are a great counterpoint to earthy beets and tangy goat cheese. They're also an excellent source of vitamin C, an essential nutrient for normal immune function and collagen production.

Red Onion

Red onion provides flavor, crunch, and plant compounds including quercetin, a flavonoid with antioxidant properties.

Pumpkin Seeds

Pumpkin seeds add a satisfying crunch along with healthy unsaturated fats, plant-based protein, magnesium, zinc, and iron. Magnesium supports normal muscle and nerve function, while zinc plays an important role in healthy immune function.

Goat Cheese

Creamy goat cheese balances the sweetness of the beets and oranges while adding protein and calcium. If you're not a goat-cheese fan, feta would also work beautifully here.

Lemon Juice & Extra Virgin Olive Oil

There's no need to drown a nutrient-packed salad in a complicated dressing. Fresh lemon juice and extra virgin olive oil provide brightness and healthy monounsaturated fats.

That fat serves another purpose, too. Vitamins A, D, E, and K are fat-soluble, meaning dietary fat helps your body absorb them. Pairing vegetables with a source of healthy fat can therefore help you get more from the nutrients already on your plate.

Beet, Spinach & Mandarin Salad

This isn't one of those recipes where you need to measure every spinach leaf. Use the amounts that suit your appetite and the number of people you're feeding.

You'll need roasted or cooked beets, fresh baby spinach, mandarin orange segments, thinly sliced red onion, crumbled goat cheese, toasted pine nuts, extra virgin olive oil, fresh lemon juice, and freshly ground black pepper. A small pinch of salt can be added to taste.

Arrange the spinach on a plate or in a bowl and top with sliced or cubed beets, mandarin oranges, red onion, goat cheese, and pine nuts. Drizzle lightly with extra virgin olive oil and fresh lemon juice, season to taste, and serve.

For a more substantial meal, add a source of protein such as grilled chicken.

Supporting Your Lymphatic System Doesn't Have to Be Complicated

Nutrition is only one piece of the picture.

Regular movement, adequate hydration, deep breathing, sufficient sleep, and other healthy lifestyle habits can all support the body's normal functions. At The Avenu Wellness Center, we also offer wellness modalities that can complement those everyday habits, including Whole Body Vibration, Red Light Therapy, PEMF, EWOT, Hyperbaric Oxygen Therapy, and RF Inner Cleanse.

The important thing to remember is that wellness rarely comes from one “perfect” food, one supplement, or one appointment.  Small choices, made consistently, can have a meaningful impact on your overall wellness.  And sometimes, one of those choices can be as simple—and delicious—as what's on your plate.

📞 Call (614) 319-3354 to learn more about the services available at The Avenu Wellness Center.

📍 The Avenu Wellness Center
Columbus, Ohio

**This health and wellness content is for educational purposes and not intended as medical advice. Seek the advice of a healthcare provider with questions regarding personal health or medical conditions.**

Roasted Beet Salad

This colorful salad combines earthy roasted beets, fresh spinach, sweet mandarin oranges, creamy goat cheese, and crunchy pumpkin seeds with a bright honey-Dijon lemon dressing.

Ingredients

For the salad:

• 1½ lbs. beets, peeled and cut into ½-inch cubes
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 tablespoon honey
• 5 oz. baby spinach
• 2 cups mandarin orange segments (about 3 mandarins, peeled and segmented)
• â…“ cup red onion, thinly sliced
• â…“ cup pumpkin seeds (pepitas), lightly toasted
• 4 oz. goat cheese, crumbled

For the dressing:

• â…“ cup extra virgin olive oil
• 3 tablespoons Dijon mustard
• 2 tablespoons honey
• 2 tablespoons freshly squeezed lemon juice

Instructions

1. Preheat the oven to 400°F. Wash and dry the beets, trim the ends, and peel. Cut into approximately ½-inch cubes.
2. Toss the beets with 1 tablespoon olive oil and a light seasoning of salt and pepper. Spread evenly on a baking sheet and roast for approximately 40 minutes, or until fork-tender, tossing halfway through.
3. Allow the roasted beets to cool slightly. Place them in a small bowl and gently toss with 1 tablespoon honey. Add a little more honey if you prefer sweeter beets.
4. To make the dressing, combine the extra virgin olive oil, Dijon mustard, honey, and fresh lemon juice in a mason jar. Secure the lid and shake vigorously until well combined. You can also whisk the ingredients together in a small bowl.
5. In a large serving bowl, combine the baby spinach, mandarin oranges, red onion, and toasted pumpkin seeds. Add the dressing and gently toss to combine.
6. Divide the salad among individual bowls, then top with the honey-coated roasted beets and crumbled goat cheese. Adding the beets last helps keep them from turning the entire salad purple.

Optional Addition

Turn it into a more substantial meal by adding sliced grilled chicken or another favorite protein.

A Little Prep Tip

The beets can be roasted ahead of time and refrigerated, making this an easy salad to assemble for lunch or dinner during the week. For the best texture, wait to add the dressing, pumpkin seeds, and goat cheese until you're ready to serve.