In many parts of the world, beetroot is a popular root vegetable that can be found in a variety of recipes. A large amount of vitamins, minerals, and plant compounds can be found in beetroots, some of which have medicinal properties. Additionally, they are delicious and easy to include in your diet since they are low in calories.
1. Beets lower blood pressure
Heart disease ranks first among the leading causes of death worldwide, including heart attacks, heart failure, and strokes. High blood pressure makes you more likely to get these diseases.
Researchers have found that beetroot can reduce blood pressure by up to 4-10 mm Hg within a few hours. Its effect appears to be greater than diastolic on systolic blood pressure, i.e., blood pressure when the heart contracts. Raw beets may be more effective than cooked ones.
The high nitrate concentration in beetroot is likely the cause of these effects. In the body, dietary nitrates turn into nitric oxide, a molecule that dilates blood vessels and lowers blood pressure. Nitrate levels in the blood remain high for about six hours after dietary nitrate consumption, so beetroot only affects blood pressure temporarily. For a long-term reduction in blood pressure, regular consumption is required.
2. Beetroot can help reduce inflammation
Cancer, heart disease, obesity, and liver disease are all linked to chronic inflammation. The betalain pigments in beetroot have anti-inflammatory properties. Mainly rats have been studied.
Beetroot juice has been shown to reduce kidney inflammation in rats injected with toxic chemicals.
In a study of an osteoarthritis sufferer, betalain-containing beetroot extract capsules reduced pain and discomfort.
There is still a need for human trials to determine whether beetroot can actually reduce inflammation.
3. Beets are high in nutrients and low in calories
The nutritional profile of beetroot is impressive. In addition to low calories, it contains many nutrients and vitamins. Nearly every vitamin and mineral you need are in it.
In 100 grams of cooked beetroot, the following nutrients are found:
Vitamin C: 6% of RDI
Folate: 20% of RDI
Fat: 0.2 grams
Potassium: 9% of the RDI
Calories: 44 kcal
Manganese: 16% of the RDI
Fiber: 2 grams
Beetroot also contains inorganic nitrates and pigments, both of which have a variety of health benefits.
Beetroot is also low in calories and fat and packed with vitamins and minerals. It contains inorganic nitrates, which are good for you, and pigments.
4. Beets are helpful for the brain
Memory and cognitive function decline with age. Some of these conditions, such as dementia, may develop due to this decline. This decline is caused by reduced blood flow and oxygen supply to the brain.
A study has found that beetroot nitrates improve mental and cognitive function by increasing blood flow to the brain and dilating blood vessels.
The frontal lobe of the brain, which controls decision-making and working memory, has been shown to receive more blood flow when beetroot is consumed. Computerized cognitive function tests showed that beetroot juice consumed daily for two weeks boosted simple reaction times.
It's still up to whether beetroot improves brain function and reduces dementia risk in clinical settings.
5. Beetroot can help you lose weight
Beetroot has several nutritional properties that may contribute to weight loss.
The first advantage of beetroot is its low calorie and high water content. Adding low-calorie foods such as fruits and vegetables to your daily diet will allow you to lose weight more quickly. In addition to being low in calories, beetroot is moderately high in protein and fiber. These nutrients are vital for maintaining a healthy weight.
As a result of beetroot fiber, weight loss may be promoted because it reduces appetite and promotes a feeling of fullness, thereby reducing overall calorie consumption.
6. Beets are helpful for digestion
One of the health benefits of raw beetroot is the improvement of digestion. The fiber content of one cup of beetroot is 3.4 grams, so beets are an excellent source of fiber.
Fiber doesn't get digested by the body. Instead, it travels straight to the large intestine, where it either feeds healthy bacteria or gets excreted. In turn, this can keep your digestive system healthy and stop problems like constipation and inflammation.
Also, fiber consumption may decrease chronic diseases such as colon cancer and heart disease. With a significant amount of fiber, beetroot contributes to digestive health and may reduce the risk of many chronic health conditions.
7. Beets can help athletes perform better
Beetroot is often consumed by athletes since dietary nitrates can improve their performance. Physical performance appears to be impacted by nitrates' ability to improve the efficiency of mitochondria, which produce energy in cells.
A study involving seven and eight men found that consuming 500 ml of beetroot juice daily for six days led to a 15-25% increase in the time to exhaustion for high-intensity exercise, which translates to a 1-2% boost in performance. Beetroot can improve sports performance by 20 percent since it increases oxygen uptake.
Nitrate levels in the blood peak within 2-3 hours. In order to maximize your potential, eat beetroot 2-3 hours before training.
8. Beets may have cancer-fighting properties
Uncontrolled cell growth is the hallmark of cancer, a severe and potentially fatal disease. Due to their antioxidant content and anti-inflammatory properties, beets have been studied for their ability to prevent cancer. The findings, however, are limited.
Animal studies have shown that beetroot extract can slow tumor cell division and growth. Human test-tube studies have found that beetroot extract, which contains betalain pigments, has the ability to inhibit the growth of breast and prostate cancer cells.
These studies used isolated human cells and rats as experimental subjects. However, humans need to be studied more thoroughly before conclusions can be drawn.
As you can see, beetroots are highly beneficial to your health. They're packed with fiber, vitamins, minerals, and antioxidants. These nutrients boost blood circulation and lower blood pressure. Moreover, they provide energy and boost your metabolism. Next time you shop at the grocery store, pick up some beets and add them to your diet!