7 Health Benefits of Beetroot
Everywhere from the ancient Mediterranean to George Washington’s Mount Vernon, the earth has been colored crimson and gold by the planting of beetroot. Even recent hybrid beets can be found with red and white striped candy-cane patterns. Beets of every hue have the same robust, earthy flavor and add a splash of color to the dinner table.
Beet greens and roots are a rich source of antioxidants that can protect cells from harm and lower cholesterol levels. Beets receive their brilliant color from betalains, a potent antioxidant found in very few foods. There is evidence that betalains can provide protection from cancer and other diseases by lowering inflammation.
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Health Benefits of Beetroot
The anti-inflammatory and cell-protective plant chemicals found in beets are many. Additionally, some of the health benefits of beetroot, include the following:
Improved cardiovascular(Heart and Lungs) performance during exercise has been linked to the consumption of beetroot and beet juice. Beet nitric oxide is a potent muscle-health booster. Many athletes believe that consuming beetroot or beet juice can help them perform better during their workouts.
Boost Your Immune System
The high fiber content of beets helps feed the beneficial bacteria already present in your digestive tract. Having a healthy population of bacteria in your digestive system is associated with a reduced risk of disease and a stronger immune system. Consuming a diet high in fiber can help with digestion and prevent constipation.
Support brain health
The risk of neurodegenerative diseases like dementia rises in tandem with the age-related deterioration of mental and cognitive abilities. Beet nitrates may boost cognitive abilities by improving cerebral blood flow through their ability to relax and widen blood vessels.
Studies have indicated that eating beets can increase blood flow to the frontal lobe of the brain, which is responsible for executive functions like planning and working memory.
In addition, patients with type 2 diabetes who drank 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks had faster reaction times on a cognitive function test compared to a control group. While beets may have the potential to enhance brain function and lessen the incidence of dementia, additional study is required to confirm this.
Lower Blood Pressure
High blood pressure is a key risk factor for heart disease, and beets have been examined extensively for their capacity to lower it. Both systolic and diastolic blood pressure may be dramatically lowered by drinking beetroot juice, according to some research.
It appears that the impact is greatest during systole (when the heart is actively pumping blood around the body) and not diastole (when the heart is at rest). Also, some research suggests that the effects of raw beets are more potent than those of cooked ones.
The high content of nitrates in this root vegetable is responsible for its blood-pressure-lowering properties. Nitrates in food are metabolized in the body into nitric oxide, which relaxes blood vessel walls and lowers blood pressure.
Prevent Heart Disease and Stroke
Beets have a high concentration of folate (vitamin B9), which is essential for proper cell division and maintenance. Folate’s importance in preventing cardiovascular disease and stroke stems from its ability to limit blood vessel damage.
Slow the growth of cancer cells
Betaine, ferulic acid, rutin, kaempferol, and caffeic acid are only some of the cancer-fighting chemicals found in beetroot.
More studies are needed, but preliminary lab work suggests that beetroot extract can inhibit the proliferation and spread of cancer cells. Increased betaine levels in the blood have been linked to a decreased cancer risk in several other studies.
It should be noted, however, that most of the investigations on this topic have actually used isolated chemicals rather than beetroot. As a result, there is a need for more studies to examine the connection between a healthy diet that includes beetroot and a reduced risk of cancer.
Boost digestive health
Beets are an excellent fiber source since one cup of beetroot provides 3.4 grams of fiber. Instead of being digested, the fiber goes straight to the colon, where it helps the good bacteria there thrive and provides bulk to the feces.
Constipation, irritable bowel syndrome (IBS), and diverticulitis are just some of the digestive disorders that can be avoided by maintaining normal bowel habits like these.
In addition, studies have shown that people who consume more fiber have a lower chance of developing chronic diseases including diabetes, heart disease, and colon cancer.
Oxalates, which are abundant in beets, contribute to the formation of kidney stones. Beets are high in oxalic acid, which can lead to kidney stone formation, so those who have had kidney stones should limit their use of them.
Beets are high in oxalates, which can exacerbate gout, a form of arthritis, therefore moderation is key. When you eat beets, your poop could turn a slightly unattractive shade of red, but don’t worry about it. Though it appears like blood, the red beet color in it is really quite beneficial to your health.
Beets thrive in the spring and fall when temperatures are mild. When the leaves are still fragile, the roots are dug up. Baby beets, which are harvested in the winter, are the tastiest and most sensitive variety.
When fresh beetroot isn’t available, a nutrient-dense alternative is to eat beets that have been canned or frozen. The nutritional benefits of beetroot powder have led to its widespread adoption.
Naturally occurring sugars in beets caramelize when exposed to high heat, making this preparation method popular. You can also eat them uncooked. Use them as a garnish on a cheese platter, or grate them for a salad, for a burst of vibrant color.
Here are some easy to prepare Recipes:
- They are delicious when roasted and mixed into sweet potato couscous.
- Gazpacho can be given a color and flavor boost by adding roasted beets.
- In a salad, beets go well with ricotta.
- Toss grated raw beets and carrots in a vinaigrette.
- Pureed beets and ranch dressing make for a visually arresting purple dip.
- Squeeze the juice of a small beet and mix it together with some freshly squeezed apple or orange juice.
- Put together a mint yogurt sauce to go with the roasted beets.
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