Health Benefits of Beets
What are the health benefits of beets? Usually, people have divided opinions about beet either they love it or hate; there is no in-between. Depending on your taste, it may either taste like candy or dirt. Beetroot is a root vegetable loaded with nutrients and vitamins. It is also known as plant turnips. Beetroot offers numerous health benefits and is very beneficial to consume. It is usually low in sodium and fats. However, it is an excellent source of folate, thus providing mental and emotional support. Therefore, in this article, we will emphasize on the properties or health benefits of beets.
Beetroot has an impressive profile of nutrients and is loaded with vitamins and minerals. When you look at its nutritional value, you may feel that it contains few calories. However, at the same time, it has various valuable vitamins and minerals necessary for the healthy functioning of the body. Beetroot is an excellent source of sugar and fructose. Moreover, beetroot is also high in its fiber content.
Let’s have a look at the nutritional table of beetroot:
3.5 ounce or 100 grams of Raw Beetroot, contains 43 calories
Has 87% water percentage
Source of 1.4 g of protein
7.6 grams of carbs
Contains 0.1 g fat
0 grams of sugar
2.8 grams of fiber
Vitamins and Minerals:
Although beetroot contains fewer calories, it is still a great source of vitamins and minerals.
- Vitamin C
- Vitamin A
- Vitamin B6
Health Benefits of Beets
Below are the common health benefits of beetroot:
Lower Blood Pressure:
Beetroot contains inorganic nitrate content that can be converted to nitric oxide, thus helping to improve blood flow. As a result of which it can help to lower blood pressure.
According to the study results, people who drink 250 mL of beetroot juice daily show a considerable decrease in blood pressure. Another research shows that drinking beetroot juice can lower systolic blood pressure by 4 to 5 points. This happens due to the presence of natural convertible nitrates. Nitric acid can help to dilate blood vessels to improve blood flow and lower blood pressure.
Improve Heart Health:
As we have mentioned in the above point, beetroot helps to lower blood pressure. Blood pressure is the leading cause of many heart diseases like stroke or heart attack. Therefore, beetroot can have a positive impact on your heart health. There is a high fiber content in beetroot that can reduce bad cholesterol in the blood and improves the level of good cholesterol. Moreover, it contains vitamin B9, which has numerous therapeutic effects on heart health.
Beetroot is high in natural sugars. According to research, the fiber present in sugar helps to reduce hyperglycemia. Moreover, another study shows that drinking beetroot juice can help to suppress postprandial, after a meal, glycemia. Furthermore, beetroot contains alpha-lipoic acid, an antioxidant. Thus, it can help to lower glucose levels and increase insulin sensitivity. It can also reduce the symptoms of peripheral and autonomic neuropathy in people with diabetes.
Improves Digestion and Regularity:
Regular consumption of beetroot and its product shows a significant improvement in digestion and blood quality. There are almost 3.81 grams of fiber in one cup of beetroot. Therefore, it is essential for smooth digestion and gut health. Red beets are great for treating the digestive system and blood-related illnesses. It can also help to improve abdominal health. Due to the high fiber content, the beet can treat diverticulitis and aid in bowel movements to improve overall digestive health.
Increase Athletic Performance:
Another excellent benefit of beetroot is that it can increase athletic performance. Beets can help to increase the amount of oxygen that muscles can absorb during exercise.
Beetroots contain a high amount of carbs that serve as an instant source of energy and fuel. Moreover, it can also convert nitrates to provide energy, which is safe for ingestion. Therefore, beetroot is great for athletic performance as it can boost stamina and energy level. It can increase the efficiency of mitochondria, thus providing a greater level of energy.
A recent study found out that specific compounds in the beets can help disrupt the cancerous mutation of cells. One of the common compounds is betalain that is also responsible for the color of the beetroot. Studies show that beetroot extract can prevent cancer of the breast and prostate. However, you have to understand that further research is needed in this regard. Another study done at Harvard University shows the beneficial properties in preventing lung and skin cancer.
Promote Brain Health:
Beetroot can improve the absorption of oxygen. It is also helpful in improving the oxygenation of the somatomotor cortex, a brain area affected in the early stages of dementia. Therefore it can improve brain neuroplasticity. The use of beetroot supplements in older hypertensive people shows similar brain connectivity than younger adults. Moreover, it can also convert nitrates into nitric oxide, thus improving communication within brain cells. Besides, it can also improve blood flow in brain cells. It can prevent mental issues like Alzheimer's disease.
Improve Skin Health:
Apart from other beetroot benefits, it is also great for your skin health. Beetroot is a complete package when it comes to your skin health and is full of nutrients. We have already mentioned that beetroot can help to prevent skin cancer.
It contains vitamin A which is responsible for maintaining healthy mucous membranes and improves skin health. Beetroot juice can also help to purify the blood and is therefore responsible for promoting skin health. Besides, it also contains vitamin C that can synthesize collagen production. So, it can cause product skin from harmful UV rays.
Due to the presence of betalain, beets are great when it comes to fighting against inflammation. It has strong anti-inflammatory properties and therefore, has a powerful effect when consumed daily. Another versatile nutrient in beets is choline. It can maintain cellular membranes structure and thus reduces chronic inflammation. Its ability to fight against cancer is also due to its anti-inflammatory properties.
Recommended Daily Intake
The best approach for any food is not to eat it on a daily basis because it can disrupt your digestive bacteria. However, currently, there is no exact dosage recommendation for beetroot. Beetroot comes with various health benefits and is good for your overall health.
However, if you are an athlete, it is best to drink 70 to 140 mL of beetroot juice daily before exercise. Or they can consume 200 grams of baked beetroot after exercise. If you suffer from muscle soreness caused by exercise, drink beetroot juice 125 to 250 mL per serving and in a total of 7 serving for at least two days.
Best Way to Consume
Beetroot nutrition rich content makes it an excellent food to consume. There are various ways to eat. People can eat steam, roasted, boil, or pickled beets. Moreover, you can also drink their juice or eat them raw.
Below are some of the best tips for consuming beets:
- Eat raw beetroot in the form of salad by slicing them.
- Make a beetroot juice in combination with orange, mint, pineapple, lemon, ginger, or apples. However, you must remember that its sugar content will increase when you add other fruits and juices in it.
Eat raw beetroot by sprinkling some black pepper and lemon juice on them.
- Roast beetroot with goat cheese for an additional flavorful fashion.
Some of the excellent beetroot recipes are:
- Chicken, broccoli, and beetroot salad with avocado pesto
Minty beetroot, feta, and bulgur salad
- Green rice with beetroot and apple salsa
- Beetroot and lentil tabbouleh
Balsamic beef with beetroot and rocket
Tips for Selection and Storage:
Follow these tips when storing and selecting beetroot:
- Always select beetroot that is heavy in size and doesn’t show any sign of surface damage.
- Choose the one that still has a green top and look fresh instead of wilted.
- You can store beetroot in a refrigerator for several days.
- Before storing them, make sure to scrub and dry them properly.
- Always store beetroot in a crisper drawer instead of a root cellar.
There is no doubt in the fact that the beetroot is full of nutrients. Moreover, when taken into consideration, beetroot has no harmful effects.
- When consumed in large amounts, beetroot juice can lead to red, purple, or pink urination. However, it cannot result in an alarming situation.
Beetroots are very high in oxalates. Therefore, people who are prone to oxalate-type kidney stones should avoid it.
- Beetroots are high in natural sugar content and are moderately loaded with glycemic.
- If you have gastrointestinal issues or irritable bowel syndrome, you may suffer from an upset stomach after consuming beetroot.
Beetroot is a root vegetable that is popular for its uncountable health benefits. Almost everyone is familiar with its benefit to improve skin health. However, besides kin health, it also provides numerous other great benefits.