Beetroot Boost: 10 Health Benefits That Make This Superfood a Daily Must-Have
Often overlooked, beetroot is a superfood everyone should add to their daily diet. This vibrant vegetable boasts a plethora of health benefits, making it a powerhouse that deserves a place on your plate. From its ability to improve cardiovascular health to its high nutrient content, beetroot is both delicious and nutritious. Here are 10 health benefits of beetroot that make it a daily must-have.
Key Takeaways
- Beetroot is rich in antioxidants, which help combat the damaging effects of oxidation.
- This low-calorie vegetable can aid in weight management.
- Consuming beetroot can help lower blood pressure due to its high nitrate content.
- Beetroot possesses anti-inflammatory properties that can help reduce inflammation in the body.
- Regular consumption of beetroot can support gut health and improve digestion.
1. Antioxidants
Beetroot is a potent source of antioxidants, including betalains and betacyanin, which help combat oxidative stress and neutralize free radicals in the body. These compounds play a crucial role in reducing the risk of chronic diseases and promoting cellular health. Additionally, beetroot is also packed with protein, copper, magnesium, carbs, fibre, iron, and vitamin C nutrients.
2. Low in calorie
For those watching their calorie intake and who want to lose weight, beetroot is a fantastic addition to a healthy diet. It is very low in calories, which makes it an excellent choice for any weight loss diet.
Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber. Both of these nutrients can make it easier to achieve and maintain a moderate weight.
The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake.
Beets have several nutritional properties that could make them a great addition to a balanced diet. First, they’re low in fat and calories but high in water, which can help balance your energy intake. Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss.
Beets boast an impressive nutritional profile. They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs.
3. Lowers blood pressure
Beetroot is naturally rich in compounds called nitrates, and it's these that make beetroot so heart-friendly. This is because nitrates help to improve blood flow by relaxing the blood vessels, which potentially lowers blood pressure. Reduced blood pressure makes it more likely you'll avoid heart disease and stroke.
These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop.
There is evidence beetroot juice can help lower systolic blood pressure (the first number in your blood pressure reading) by 2.73-4.81 mmHg (millimetres of mercury, the standard unit of measuring blood pressure) in people with high blood pressure. Some researchers say this reduction is comparable to the effects seen with certain medications and dietary interventions.
Researchers, funded by the British Heart Foundation, found that drinking just 250ml of beetroot juice every day significantly lowered blood pressure over the four-week duration of the study.
Beetroot is one of the top foods for heart health: boost your cardiovascular wellness.
4. Anti-inflammatory properties
Beetroots are one of the few plants that contain betalains: pigments which give red and yellow beetroots their distinctive colour. Betalains, it turns out, have the potential to reduce inflammation in the body. Several preliminary studies show the anti-inflammatory effects of beetroot juice may be better than many synthetic anti-inflammatory drugs, including Ibuprofen, which are known to have unwelcome side effects.
5. Gut health
Beetroot is a powerhouse when it comes to supporting gut health. The fibre content in beetroot supports digestive health by promoting regularity and preventing constipation. Additionally, the presence of dietary nitrates may promote the growth of beneficial bacteria in the gut, supporting a healthy microbiome and overall gut function.
Fibre and Digestive Health
One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source. Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools. This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis.
Beneficial Bacteria
The thousands of friendly bacteria in our digestive tract perform many essential functions that help us stay healthy. These include helping with digestion, removing toxins, vitamin production, keeping potentially harmful bacteria in check, immune support, and keeping our moods balanced. So we need to do what we can to keep them happy!
Glutamine and Gut Lining
Beetroots are one of the richest vegetable sources of glutamine, an amino acid essential to the maintenance of our gut lining. It is thought that glutamine may play a role in protecting the gut lining from injury and stress.
Including beetroot in your diet can be a simple yet effective way to boost your gut health and maintain a balanced diet.
6. Anti-cancer properties
Beetroot is a powerhouse of nutrients that may help in the fight against cancer. According to the Journal of Cancer Prevention, beetroot is rich in polyphenols, flavonoids, dietary nitrates, and other beneficial compounds. These nutrients may help reduce the risk of certain types of cancer, such as colon cancer, and manage the undesired effects associated with chemotherapy.
Betacyanin
Betacyanin, the powerful plant pigment that gives beetroot its rich color, is thought to help suppress the development of some types of cancer, including bladder cancer.
Other Cancer-Fighting Compounds
Beetroot contains other potential cancer-fighting compounds, including ferric acid, rutin, and kaempferol. These compounds may help in reducing the risk of cancer by neutralizing free radicals and reducing inflammation.
Chemoprotective Properties
Research suggests that beetroot juice has potential chemoprotective properties, which means it may help reduce side effects and damage to the body caused by chemotherapy. However, additional research is needed to fully understand these effects.
Beetroot is a good antioxidant and can reduce the risk of cancer!
7. Brain health
Beetroot helps to enhance the blood supply to the brain. It helps to improve cognitive functions and concentration. Nitric oxide present in beetroot helps maintain a normal blood flow to the brain.
The nitrates in beetroot have been shown to improve blood flow to the brain, which may enhance cognitive function and delay age-related cognitive decline. Additionally, the antioxidants in beetroot help protect brain cells from oxidative stress as well.
Improved Blood Flow
Any improvement in blood flow will also benefit the brain. Studies suggest that the inclusion of beetroot in the diet, combined with exercise, may improve blood flow to the frontal lobe of the brain - an area involved in decision making and memory.
Enhanced Cognitive Function
Beetroot consumption also benefits the brain, potentially enhancing cognitive function and reducing the risk of cognitive decline. Further studies also suggest that a higher nitrate intake appears to lead to a significant improvement in motor functions, including reaction time.
8. Boosts energy levels
Beetroot is a natural source of energy-boosting nutrients, including carbohydrates, iron, and vitamin C. These nutrients help replenish energy stores and combat fatigue, making beetroot an excellent choice for those seeking a natural energy boost.
Enhances Exercise Performance
After the Paralympic gold medallist David Weir revealed it was a shot of beetroot juice that was his secret to success, the exercise community has embraced this root vegetable. Nitrates present in beet help to improve the efficiency of mitochondria, which increases energy production in the body.
Combats Fatigue
Beetroot is packed with essential nutrients that help combat fatigue. The combination of carbohydrates, iron, and vitamin C in beetroot helps in replenishing energy stores, making it an excellent choice for those looking to boost their energy levels naturally.
Beetroot Benefits: Including beetroot in your diet can significantly improve your energy levels and overall performance.
Timing for Best Results
To achieve the best results, consume beets 2–3 hours before training or competing. The effect of beet juice reaches its peak within this time frame, allowing your blood to flow faster and your muscles to get more oxygen during a workout.
9. Prevent anaemia
Anemia, characterised by a deficiency of red blood cells or haemoglobin in the blood, can lead to fatigue, weakness, and other health issues. Beetroot is rich in iron and folate, essential nutrients for red blood cell production, making it a valuable addition to the diet for preventing and managing anaemia.
Iron Content
The high iron content in beetroot can help prevent iron deficiency anaemia. Iron is crucial for the production of haemoglobin, the protein in red blood cells that carries oxygen throughout the body.
Folate
Folate, also known as vitamin B9, is another essential nutrient found in beetroot. It plays a significant role in the formation of red blood cells and the synthesis of DNA. Adequate folate intake is vital for preventing anaemia.
Regular Consumption
Regular drinking of beetroot juice helps to improve the range of haemoglobin and prevents menstrual disorders. Including beetroot in your daily diet can be an effective strategy to maintain healthy red blood cell levels.
Beetroot is not just a vibrant veggie; its high iron and folate content make it a powerful ally in the fight against anaemia.
10. Manages diabetes
Despite its natural sweetness, beetroot has a low glycemic index, meaning it has a minimal impact on blood sugar levels. Additionally, the fibre and nitrate content in beetroot may help improve insulin sensitivity and regulate blood sugar levels, making it a diabetic-friendly food choice when consumed in moderation.
Conclusion
Incorporating beetroot into your daily diet can offer a multitude of health benefits, from boosting your energy levels and improving cardiovascular health to supporting brain function and aiding in detoxification. This vibrant root vegetable is packed with essential nutrients and powerful antioxidants that can help combat inflammation, lower blood pressure, and even provide anti-cancer properties. Whether consumed as juice, in salads, or as a cooked vegetable, beetroot is a versatile and delicious addition to any meal plan. Remember to consult with a healthcare professional before making any significant changes to your diet, especially if you have underlying health conditions. Embrace the beetroot boost and enjoy the myriad of health benefits it brings!
Frequently Asked Questions
What are the main health benefits of beetroot?
Beetroot is packed with antioxidants, is low in calories, helps lower blood pressure, has anti-inflammatory properties, promotes gut health, possesses anti-cancer properties, supports brain health, boosts energy levels, prevents anemia, and helps manage diabetes.
How does beetroot help lower blood pressure?
Beetroot contains high levels of nitrates, which convert into nitric oxide in the body. Nitric oxide helps relax and dilate blood vessels, improving blood flow and reducing blood pressure.
Can beetroot help in managing diabetes?
Yes, beetroot has a low glycemic index and is rich in fiber, which helps regulate blood sugar levels. Additionally, the antioxidants in beetroot may help reduce oxidative stress, which is beneficial for people with diabetes.
Is beetroot beneficial for brain health?
Absolutely. Beetroot increases blood flow to the brain, which can enhance cognitive function and potentially reduce the risk of dementia. The nitrates in beetroot are particularly beneficial for brain health.
How can beetroot boost energy levels?
Beetroot enhances the efficiency of mitochondria, the energy-producing units in cells. This can lead to improved stamina and endurance, making it a popular choice among athletes.
What is the best way to consume beetroot?
Beetroot can be consumed in various forms including raw, cooked, juiced, or as part of salads and smoothies. Cooking methods like roasting or steaming can help retain its nutrients.