Since ancient Romans, beetroot—the red portion of the beet plant—has been consumed for a good cause.
The ancient root vegetable comes from the North African, European, and Asian coasts. However, the delicacy has gained popularity across the globe as a result of its sweet flavor and the significant benefits of root beets.
Beets might be intimidating to the naive. They have knobs, are blood-red, and have a little muddy flavor. But beetroot is considerably more complex than meets the eye.
Beets are unique. They are one of the very few fruits or vegetables with that deep red-purple color, which offers a different mix of nutrients and antioxidants than you’ll find in the produce of other colors.
Additionally, they can be surprisingly delicious when properly prepared.
We, at Healthwire, have looked at the research supporting some of the benefits of root beets for our worthy readers. Let’s explore all of the benefits of root beets one by one.
Table of Contents
Beetroot Benefits for Your Health
Beetroots and leaves are rich in nutrients, including antioxidants that prevent cell oxidation and lower the risk of heart disease.
But the question is: what makes beetroots so unique? Here’s an answer.
Belatinis: Pigments that Pack a Punch
Why are beets such treasures? Their jewel-like color comes from betalains, a natural plant pigment that promotes good health. These pigments are found in only a few crops, and beetroot benefits are largely due to this pigment. Betalains include:
Antioxidants
These organic substances guard your cells against deterioration. Antioxidants may reduce the risk of developing cancer, heart disease, or other illnesses.
Anti-Inflammatory
Numerous disorders, including Type 2 diabetes, high blood pressure, heart disease, asthma, and obesity, are associated with persistent inflammation in the body.
Those beneficial pigments do have a minor drawback, though. They may color your urine bright crimson. If you forget that you’ve eaten beets, it can be a little frightening. But it’s completely safe.
Now, let’s have a look at the nutritional content of beetroots.
Nutritional Content of Beetroots
Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).
One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw root beets contains the following nutrients.
- Calories: 43
- Water: 88%
- Protein: 1.6 grams
- Carbs: 9.6 grams
- Sugar: 6.8 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
Carbs
Whether eaten raw or cooked, beets contain 8–10% carbohydrates.
In raw and cooked beetroots, simple sugars like glucose and fructose account for 70% and 80% of the total carbohydrates, respectively.
The glycemic index (GI) of beets is 61, categorized as medium. The GI gauges how quickly blood sugar levels increase following a meal.
Beetroots, on the other hand, have a very low (5%) glycemic load.
This indicates that while there are not many carbs in a serving of beetroot, they shouldn’t have a significant impact on blood sugar levels.
Fiber
Each 3/4-cup (100-gram) portion of raw beetroot has roughly 2-3 grams of fiber, making them high in this nutrient.
Dietary fiber is crucial for a balanced diet and has been linked to a lower risk of certain diseases.
Vitamins and Minerals
The benefits of root beets are mainly due to a great source of many necessary vitamins and minerals. These include:
- Folate, one of the B vitamins, is crucial for healthy cell growth and tissue development. It’s essential for expectant mothers.
- Manganese is a necessary trace element abundant in whole grains, legumes, fruits, and vegetables.
- Potassium in the beetroot benefits with low blood pressure and improved health.
- Iron is a crucial mineral that your body needs for numerous key processes. It is required for the red blood cells to transfer oxygen.
- Vitamin C serves as an antioxidant and is crucial for healthy skin and the immune system.
The Benefits of Root Beets: A Rainbow of Advantages for You
Numerous potential health advantages of beetroot include lowering blood pressure, enhancing digestion, and decreasing the likelihood of developing diabetes.
These potential advantages are covered in more detail:
1. Improves Blood Pressure
If you’re one of the millions of people struggling to control your blood pressure, there’s good news.
According to two recent studies, drinking just one glass of beetroot juice daily can significantly lower blood pressure, even in patients who haven’t been able to get their hypertension under control with medication.
Because beetroot contains nitrates, it helps our bodies produce more nitric oxide. Nitric oxide instructs our blood arteries to dilate, which increases blood flow and lowers blood pressure.
According to a study, consuming just one glass of beet juice (or eating an equivalent amount) can significantly lower systolic blood pressure by 4-5 mmHg. Because of this, beetroot is a useful dietary supplement for preventing and treating certain cardiovascular diseases.
People who already use medicine to decrease their blood pressure might not have the same advantages, though. Research from 2015 found that nitrate-rich beetroot juice did not lower blood pressure after one week compared to nitrate-depleted beetroot juice in persons who were using blood pressure drugs.
Beetroots are not only a delicious addition to salads, but they can also help to manage hypertension. According to the book Healing Foods, beetroot juice can lower blood pressure within an hour of drinking it. This is due to the high levels of nitrates found in beetroots, which relax the blood vessels and improve blood flow.
Regular consumption of beetroots can reduce the risk of heart disease, making them an essential part of a healthy diet. So next time you’re at the grocery store, be sure to pick up a few beetroots and enjoy the many benefits. Delicious and nutritious, what’s not to love?
2. Manages Diabetes
Alpha-lipoic acid is an antioxidant found in beets. This substance might improve insulin sensitivity and reduce blood sugar levels.
Research investigated how alpha-lipoic acid affected the signs and symptoms of diabetic neuropathy. The symptoms of peripheral and autonomic neuropathy in diabetics were reported to be lessened by oral and intravenous administration of alpha-lipoic acid supplements.
The majority of the doses used in these research were, however, much higher than those found in beetroot. The results of the existing study do not yet clearly indicate the consequences of reduced food dosages.
3. Increases Your Capacity to Exercise More
Nitrates may improve physical performance, especially during high-intensity endurance activity, according to a number of studies.
Dietary nitrates have been demonstrated to decrease the need for oxygen during physical activity by influencing the effectiveness of mitochondria, which is the cell organelles in charge of generating energy.
Because of their high inorganic nitrate concentration, the benefits of root beets are greater than you think.
Beetroot consumption may enhance cycling and running abilities, boost endurance, increase oxygen usage, and result in higher overall exercise performance.
Beetroot’s nitrates, which serve to supply more oxygen to the muscle cells while they are at rest, help muscles recover more quickly. For all of us, consuming beetroot may provide the extra energy we require.
4. Contains Anti-Cancer Properties
Initial studies suggest that one of the health benefits of root beets is having an impact on malignant cells, while there isn’t enough evidence to fully confirm this.
The betalain pigments in beetroot were shown in certain animal experiments to reduce tumor cells, while a human cell investigation using breast cancer cells discovered the same result.
Root beets, such as the popular red beet, are an excellent source of health-promoting micronutrients and bioactive elements. They are a rich source of water-soluble betalains such as betaxanthins and betacyanins, flavonoids, polyphenols, and saponins.
These substances have been shown to have cytotoxic and growth inhibitory properties against various cancer cells in chemoprevention studies.
In addition, root beets contain a high amount of flavonoids and polyphenolic components, which support their anti-inflammatory and antioxidant properties. Consequently, root beets are increasingly being recognized as valuable functional food with the potential to promote health and prevent disease.
Few people know that beetroot and sugar beets come from the same family. But what you may not know is that a recent study has shown that betavulgarin, an isolated compound from sugar beets, has the ability to suppress the growth of breast cancer cell lines.
In addition, betavulgarin inhibits the migration, colony formation, and mammosphere formation of aggregated cancer cells. This means that the purified betavulgarin from beets could potentially serve as an anticancer agent against breast cancer and cancer stem cells. Even more interesting is that betavulgarin appears to keep cancer mutated breast cells in an inactive stage, preventing further cell cycle progression.
So if you’re looking for a natural way to help fight breast cancer, adding beetroot to your diet may be an excellent place to start.
5. Prevents Anemia
Iron, a vital component of red blood cells, is abundant in beets. Red blood cells cannot carry oxygen throughout the body without iron.
Beets are often overlooked as root vegetables, but they offer a surprising range of health benefits. One key benefit is their high content of folic acid, which helps to stimulate the production of red blood cells. This makes beets an excellent food for people with anemia or other blood disorders.
In addition, beets are also a good source of other nutrients like potassium and magnesium. These minerals help to regulate blood pressure and support healthy nerve function. So next time you’re at the grocery store, don’t overlook the humble beetroot! It just might be the key to improving your health.
Iron deficiency leads to anemia, which can occasionally occur in people with low iron levels. The risk of this illness can be decreased by including sources of iron in the diet.
The following are signs of iron deficient anemia: fatigue, dizziness, headaches and breathlessness, quick heartbeat, etc.
6. Protects Liver
Antioxidants, vitamin A, vitamin B-6, and iron are all in beetroot juice. These vitamins and minerals improve the liver’s capacity to eliminate toxins from the body while helping to protect it from inflammation and oxidative stress.
In a recent small-scale animal investigation, it was discovered that the rats who were given beetroot extract had less liver damage than control rats overall.
7. Improves Digestion
One cup of beetroot benefits you with 3.81 grams (g) of fiber. For a smooth digestive process and good gut health, fiber consumption is crucial.
Depending on a person’s age and sex, a single cup of beets can supply more than 8.81 percent of their recommended daily intake of fiber, according to the United States Department of Agriculture (USDA).
One strategy to improve fiber consumption is by including beetroot in the diet.
8. Beetroot Benefits Your Skin
Here is the solution to your question about the skin’s benefits of beetroot.
Beets contain vitamin A, which promotes healthy skin and mucous membranes. Additionally, vitamin A aids in the regular renewal of skin cells.
Additionally, a good source of vitamin C is present in beetroots. According to studies, vitamin C is necessary for skin fibroblasts to produce collagen.
Additionally, vitamin C shields the skin from the damaging effects of ultraviolet light. Elevated scars are less likely to occur when vitamin C levels are adequate.
Read more about superfoods for the skin.
9. May Promote Brain Health
Beets are known to increase brain adaptability. They do so by increasing the somatomotor cortex’s oxygenation, the part of the brain typically impacted in the early stages of dementia.
The brain connections of older hypertensive patients began to mirror that of younger adults when beet juice supplementation was added to exercise.
Our bodies transform the nitrates found in beets into nitric oxide. This nitric oxide improves brain health by enabling communication between brain cells. Additionally, nitrates increase blood flow to the brain.
Alzheimer’s disease can also be avoided by drinking beet juice. Beetroot juice drinkers reportedly had healthier brains and enhanced cognitive performance, according to specific research.
How to Prepare Beetroot Juice at Home?
You can make beetroot juice at home with a juicer, blender, or food processor. Follow some simple steps.
Getting Beets Ready
Before giving the beets a thorough wash, trim the tops off. Keep the skin of the beets intact for additional nutrition.
Make small cuts in the beets.
Make Beetroot Juice
Set up a juicer with a basin or pitcher ready to collect the pulp. Insert the beetroot pieces into the juicer, one at a time. Pour the beetroot juice into a glass and either consume right away or chill in the refrigerator.
How to Blend the Beets?
Add a little water to the blender along with the beetroot pieces, to soften them. Blend until it becomes a smooth paste. Using a cheesecloth or fine-mesh strainer, remove any large bits from the juice.
After discarding the pulp, fill a glass with the beet juice. Serve it immediately or chill it in the fridge.
You can consume the beetroot juice with additional fruits and vegetables as well.
Putting it all Together!
You can get the most benefits of a diet by including beetroots. The Health benefits of root beets are endless for you. You can get these beetroot benefits by eating them fresh, cooking them, or drinking beetroot juice.
Beets are very nutritious. However, you should consider your overall eating pattern when looking at the effects of their diet on health.
For good health, it is better to eat a diet that includes a wide range of food and nutrients. You can get more information by consulting a well-known dietician via Healthwire’s platform.
