Beetroot is a source of nutrients that can enhance athletic performance, improve heart health, and regulate glucose levels. For instance, the nitrates in beets and beetroot juice could help increase blood flow. Additionally, antioxidants can help fight cancer.
An increasing amount of juices and drinks are including this healthy food item.
Beetroot is part of the same family as sugar beets. However, it's genetically and nutritionally distinct. Sugar beets are white, and many manufacturers utilize them to extract sweetness from processed food items. Getting sugar through beetroot, mainly red or gold, isn't easy.
This is part of a series of articles about the health benefits of various food items. This article will examine the health-enhancing benefits of beetroot and its rich nutrition content.
Benefits
Beetroot offers various health benefits, including lowering blood pressure, enhancing digestion, and decreasing the risk of developing diabetes.
The sections below go over these benefits in more depth.
Blood pressure and heart health
A 2015 study of 68 individuals with high blood pressure analyzed the effects of drinking 250 milliliters of beetroot juice daily on blood pressure.
The study found that the procedure significantly decreased blood pressure following consumption.
They speculate that this antihypertensive effect is because of the higher concentrations of nitrate found in beet juice. They suggest eating high-nitrate vegetables as a highly effective and cost-effective way to lower blood pressure.
However, it is not recommended to discontinue taking a prescribed blood pressure medication before consulting a physician.
High blood pressure is a leading risk cause of the development of cardiovascular diseases (CVD). It can be reduced by making diet changes, as well as other ways to keep your heart healthy and prevent heart attacks, strokes, as well as other life-threatening consequences of CVD.
Diabetes
Beets are a source of the antioxidant alpha-lipoic acid. This compound can help lower glucose levels and increase insulin sensitivity.
A review of research from 2019 examined the effect of Alpha-lipoic acid on the signs associated with diabetic neuropathy. Researchers discovered that both intravenous and oral intake of supplements containing alpha-lipoic acids reduced symptoms of autonomic and peripheral neuropathy in patients with diabetes.
However, most doses found in these studies were significantly higher than those in beetroot. The effects of lower doses are still unclear based on the available research.
Regularity and digestion
Beetroot is a good source of 3.81 grams (g) of fiber, crucial for healthy digestion and gut.
According to the United States Department of Agriculture (USDA), one cup of beets can provide more than 8.81 percent of a person's daily fiber intake, regardless of age and gender.
Incorporating beetroot into the diet is one of the ways one can boost the amount of fiber they consume.
Training and athletic performance
A few studies have revealed that supplementing beetroot juice can boost the levels of oxygen muscles receive during exercise. One study in 2019 showed that high doses of beetroot juice boosted the time trial performance of experienced cyclists.
A separate study from the same year examined 12 active and recreationally active females. The researchers could not conclude that supplementing beetroot juice improved the athletes' performance.
Thus, more studies are required to prove the beneficial effects of beetroot fitness performance.
Prevention of cancer
A review of the research done in 2019 discovered that specific components in beets might disrupt cancerous mutations that cells undergo. These compounds include betalain, an antioxidant, and a pigment in beets that creates its yellow or red color.
Although more research is needed before health professionals can suggest beets instead of other traditional ways to reduce the risk of cancer, They may play a role in reducing the risk of developing this disease.
Nutrition
A cup of raw beets contains:
- 58.5 calories
- 13 grams of carbohydrates, comprising 9.19 grams of sugar and 3.81 grams of fiber
- 2.19 grams of protein
Beetroot is also a good source of minerals and vitamins in a person's diet. The figures are derived from USDA's Dietary Guidelines for 2015-2020.
- Vitamin C: 7.4%
- Vitamin A is 0.3 percent for men. 0.39 percent of females
- Folate: 37%
- Magnesium 7.83% in males. 10.97 percent of women
- Phosphorus: 7.77%
Beets also have small amounts of:
- calcium
- iron
- thiamine
- Riboflavin
- vitamin B-6
- copper
- Selenium
Leafy green vegetables like beet tops have high levels of dietary Nitrate. Cooked beet tips are an excellent source of iron, vitamin C, vitamin A, potassium, magnesium, and folate.
Diet
Beets can be roasted in the oven, steamed, boiled, or pickled, and they are also edible raw.
These suggestions can aid people in gaining the benefits of beets' nutrition in delicious ways:
- Produce beetroot juice by removing the beetroot and mixing it with fresh mint, fresh orange pineapple, apples or lemons, ginger, and. It is possible to strain it later to get a smoother texture.
- Remember that adding more juices or fruits can increase the sugar content in the juice.
- Slice or grate raw beets, then add them to a coleslaw salad.
- Add roasted beets to goat's cheese for a tasty combination.
- Cut beets in slices to serve with lemon juice, and sprinkle on chili powder.
If you are choosing a beetroot to purchase, make sure it's big and heavy and is free of damage to the surface. If the beet has a green periphery, it must appear fresh and not discolored. They can also be eaten and are rich in nutrients.
To keep beets in storage for several days, store them in a tightly sealed bag.
Risks
Drinking beetroot juice could result in the appearance of purple, red, or pink stools or urine. While this might sound alarming, it shouldn't cause medical alarm. Doctors refer to this condition as “beeturia.”
People with kidney stones must be cautious not to eat excessive beet tops.
In addition, those suffering from digestive issues such as IBS could be prone to stomach discomfort after eating beetroot juice.
Beets are incredibly nutritious. However, the overall diet must be considered in assessing the impact of their diet on their health. For optimal health, a diet that includes a broad variety of nutrients and foods is best.
