Health Benefits of Beetroot
Beetroots! This is a beautiful red vegetable that is widely grown all over the world. These sweet bulbous roots are versatile and can be easily incorporated into your diet. Not only tasty, but these are also low in calories, loaded with vitamins and minerals, and also contain inorganic nitrates and pigments. This powerhouse of nutrition is an excellent source of iron, folate, and antioxidants such as magnesium and betaine. In short, beetroots are the ultimate superfood, and there are innumerable benefits of beet juice!!! If all this has not already encouraged you to incorporate a beet in your everyday meal, read on further to know its significant health benefits of beetroot.
- Beetroots help lower blood pressure:
High blood pressure is one of the most rapidly growing conditions in adults. The lifestyle, food habits, and stressful atmosphere are such that many people suffer from high blood pressure. This increases the risk of heart diseases, strokes, and even memory-related disorders. Research suggests that the benefits of eating beetroot every day include lowering blood pressure. As mentioned above, beetroot contains nitrates. These nitrates are converted to nitric oxide in our system, which is a vasodilator (helps lower blood pressure).
In a study, the people who complained of borderline hypertension were given a glass of beetroot juice every day for a week. At the end of the week, it was found that there was a decrease in both systolic and diastolic blood pressure. To keep the blood sugar levels under check, you should consider having a glass every day and see the beetroot juice benefits.
- Beetroots help to boost stamina:
Recent studies prove that drinking beetroot juice boosts your stamina and could help you exercise for up to 16 per cent longer. According to the study, the high amount of nitrate present in the juice increases the efficiency of oxygen uptake by the muscles, which means that the muscles get less tired and can endure more for the same amount of oxygen taken up. This, in turn, boosts your stamina and helps you train for more extended periods. The study reveals that drinking beetroot juice reduces oxygen uptake and therefore increases muscle efficiency to the extent that it cannot be achieved by any other known means, including training.
- Beetroots help in the reduction of inflammation:
Inflammation is a response to some external pathogen or unwanted foreign substance that causes redness, swelling, and increased warmth in the given area. But inflammation may also cause various kinds of diseases like arthritis, asthma and affect internal organs like the kidney and liver. Beetroots possess an anti-inflammatory compound called battalions.
A cascade reaction causes inflammation (or any inflammatory disease) in our body. Betalains inhibit a specific signal in this cascade reaction and thus help in reducing inflammation. A study conducted on people who were reported to be suffering from osteoarthritis showed that betalain capsules made with beetroot extract reduced pain and discomfort associated with the condition.
- Beetroot helps to combat anaemia:
People with iron deficiency suffer from a condition in which the haemoglobin produced is not sufficient, which decreases the oxygen-carrying capacity of the blood. This causes numerous problems like dizziness, weakness, fatigue, shortness of breath, and rapid heartbeat. Beetroot contains a high amount of iron that can act as an iron supplement and help combat anaemia. Beetroot is not only high in iron content but also folic acid along with potassium and fibre. It contains 0.8mg of iron in every 100g and possesses folates, making it a superfood to boost the haemoglobin levels in your blood.
- Beetroot protects the liver:
The liver is an essential gland of our body. It may sometimes get affected due to excessive consumption of alcohol, called an alcoholic fatty liver syndrome. But the fatty liver may also develop due to other factors such as a sedentary lifestyle, exposure to toxic substances, or low diet. The high amount of Vitamin A, Vitamin B6, iron, and antioxidants protect the liver from oxidative damage and inflammation, all while increasing its natural detoxification enzymes. The potent antioxidant betaine helps prevent or reduce fatty deposits in the liver. It may also help protect your liver from toxins and promote detoxification.
- Beetroot promotes digestive health:
Let us accept that our lifestyle and eating habits today take a toll on our digestive health. Consequently, we are frequently constipated or suffer from irregular bowel movements. Beetroot is an excellent source of dietary fibre since one cup of beetroot contains 3.4 grams of fibre. Thread is that part of our food that remains undigested; that is, it bypasses digestion and heads down to the colon. In the colon, dietary fibre either feeds the friendly gut bacteria or adds bulk to stool. This promotes digestive health, keeps your bowel movement regular, and prevents digestive conditions like constipation, inflammatory bowel disease, and diverticulitis.
- Beetroot improves brain health:
With age, most parts of the brain, especially the forebrain, become less efficient, which naturally leads to a decline in its mental and cognitive function. For some individuals, this decline in brain activity is very significant, and this lack of communication skills, memory loss, and other disorders are collectively referred to as dementia. Beetroot (with the help of nitrates and other compounds) can help improve this condition. The nitrates improve mental and cognitive function by promoting vasodilation and thus increasing blood flow to the brain. Studies show that beetroots significantly improve blood flow to the frontal lobe of the brain. The frontal lobe is an area of the brain associated with higher-level thinking, such as decision making and working memory.
- Nutrient-Packed with Few Calories: One of the most impressive benefits of beetroot is that it is packed with multiple nutrients and hardly has any calories. Which means, very low in calories and high in both minerals and vitamins. For instance, here is an overview of the minerals it contains –
- Protein: 1.7 grams
- Fat: 0.2 grams
- Fibre: 2 grams
- Vitamin C: 6% of the RDI
- Folate: 20% of the RDI
- Vitamin B6: 3% of the RDI
- Magnesium: 6% of the RDI
- Potassium: 9% of the RDI
- Phosphorous: 4% of the RDI
- Manganese: 16% of the RDI
- Iron: 4% of the RDI
Thus, it is evident that beetroot influences and improves the health of almost all the body’s major organs. You can incorporate the great vegetable in your daily diet as a significant element of your salad along with carrots and other vegetables; you can even make a cooked dish out of the beetroot or make a beetroot soup.
It is important to remember that although raw and cooked beetroot is very beneficial, the raw form of beetroot has the edge over the cooked form as it contains enzymes and vitamins in its natural state and is not denatured by heat. The best way to enjoy and reap all benefits of beetroot is to extract its juice and consume it without any adulteration. No matter how you have it, having a beetroot a day will surely keep the diseases at bay!!!
Hence, consuming a little quantity of beetroot could prove to be extremely beneficial in the long run.