Beets have been eaten since Roman times and for a good reason. Prehistoric root vegetables originate from the coasts of North Africa, Europe, and Asia. However, its sweet taste and powerful health benefits have made the food popular around the world.
Read on for the 20 amazing health benefits of beetroot:
1. Beetroot can lower high blood pressure.
Beets contain nitrates, which increase nitric oxide levels in the body. Nitric oxide, a gas that occurs naturally in the body, directs blood vessels to dilate, increasing blood flow and lowering blood pressure.
One study showed that drinking just one glass of beet juice or eating an equivalent amount significantly lowered systolic blood pressure by 4 to 5 mmHg. This makes beetroot an effective supplement for the prevention and treatment of several cardiovascular diseases.
2. Beetroot can help with heart failure and heart disease.
A health benefit of beets is their nitrate content, which has been linked to increased muscle strength, including the heart. A study reported that drinking a glass of beet juice improved muscle strength in heart failure patients.
3. Beets help you exercise for longer.
Thanks again to these nitrates when it comes to improving exercise performance.
One study found that the endurance-enhancing properties of drinking beetroot juice could actually help your workouts last up to 16% longer.
4. Beetroot may help fight cancer cells.
Although the evidence to fully support this is limited, initial research suggests that one of the beets’ health benefits may affect cancer cells. Not much research has been done on this benefit yet, but some are promising. Some animal studies have shown that betalain pigments in beets reduce tumor cells. Another study using human cells found that it had the same effect when used against breast and prostate cancer cells.
5. Beetroot can help with symptoms of long-term illness.
Because beets are high in nitrates, the health benefits extend to several chronic diseases.
The antioxidant alpha-lipoic acid has been found to be associated with lower glucose levels and increased insulin sensitivity in diabetics. It may also reduce symptoms of diabetic neuropathy (nerve damage).
A study found that a diet high in nitrates may improve the flow of oxygen to brain areas in older adults. This is a problem seen in adults with dementia.
6. Beetroot helps control weight.
The nutritional content of beets is excellent for those trying to lose weight.
Calories in beets:
44 kcal per 100 grams of cooked beetroot
2 grams of dietary fiber (8% of RDA)
1.7 grams of protein (3% of RDA)
Because of their high fiber content, beets help you feel fuller in smaller servings than other foods. It’s also low in calories, making it a healthy and effective addition to your weight-loss diet.
7. Eating beets maintains healthy potassium levels.
Potassium deficiency can lead to fatigue, digestive problems, and weakness.
However, 100 grams of beetroot contains 9% of the recommended daily allowance of potassium. So if you add it to your diet, you may begin to see improvements in all these areas.
8. Suppress systemic inflammation
Beets contain important pigments called betalains. Although it has not been studied in humans, it has been found to have various anti-inflammatory properties.
9. Beets strengthen bones.
Along with copper and folic acid, which are also found in beets, these minerals help strengthen bones.
10. Beets maintain a healthy liver.
Drinking beet juice regularly or adding it to your diet has been found to increase levels of certain detoxifying liver enzymes, which help protect your organs and help them function more efficiently.
11. Beetroot can promote a healthy pregnancy.
Studies show that maintaining healthy folic acid levels during pregnancy can reduce the risk of birth defects in the baby.
12. May delay signs of premature aging.
Beet greens contain vitamin A and carotenoids that can benefit your body from the inside out. It also contains significant amounts of lutein, a powerful antioxidant. These play a role in fighting free radicals and protecting human skin from light. However, there are no direct studies on beets that delay signs of aging.
13. Can improve skin health.
If you’re wondering what beetroot’s skin benefits are, here’s the answer. Beetroot consumption has been shown to prevent skin cancer. Beets also contain vitamin A, which helps maintain healthy mucous membranes and improves skin health. Vitamin A also supports the daily replacement of skin cells.
14. No side effects
Beetroot is generally well tolerated, except for those prone to kidney stones. Eating beetroot may turn your urine pink or red. It is harmless but is often mistaken for blood.
15. Good for digestion
Beets are a rich source of dietary fiber and glutamine amino acids. These two nutritional compounds are essential for the growth of good bacteria in your gut. These gut bacteria help the digestive system and improve gut health in various ways.
They provide a healthy environment for the proper functioning of intestinal bacteria. It reduces the risk of problems such as constipation, inflammatory bowel disease (IBS), and other digestive problems. It also reduces the risk of type 2 diabetes, colon cancer, heart disease, and other chronic diseases.
16. Beets’ benefits for eyes
The beta-carotene in beets helps prevent cataracts, a form of blindness that mostly affects older people. Beta-carotene, a form of vitamin A, also helps prevent macular degeneration.
17. Beets are used as an aphrodisiac.
Beetroot has been used as an aphrodisiac for centuries. Beets contain high amounts of boron, a mineral that promotes the production of sex hormones. Beets increase libido, increase fertility, and sperm mobility and can also help reduce frigidity.
18. Prevent anemia
Beets are rich in iron, which prevents anemia and promotes red blood cell regeneration. The vitamin C in beets also enhances the absorption of iron.
19. Control cholesterol
Beetroot is an important vegetable to add to your regular diet because of its ability to control cholesterol levels in the body. This vegetable is rich in flavonoids and betacyanins, as well as soluble fiber that helps lower and control LDL.
20. Provides essential nutrients
Beets contain many nutrients that help produce new blood cells and strengthen the immune system. The various nutrients found in this beneficial vegetable include fiber, vitamins A, C, and B6, carbohydrates, and essential minerals such as iron, folate, magnesium, potassium, and zinc.
Beets are highly nutritious and packed with health-promoting properties.
It supports brain, heart, and digestive health, and in addition to a balanced diet, it enhances exercise performance, reduces inflammation, and may slow the growth of cancer cells.
Best of all, beets are delicious and easy to incorporate into your diet. Great for salads, side dishes, smoothies, dips, and juices, for example. Hope you got to know some amazing health benefits of beetroot. Thank you!