Beetroots, commonly known as beets, are a vibrant and versatile type of vegetable. They are known for their earthy flavor and aroma.
In addition to adding a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.
Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Below are 10 health benefits of beetroot juice:
1. Many nutrients and few calories
Beets boast an impressive nutritional profile. They are 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.
2. Helps keep your blood pressure in check
Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease.
In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure.
3. Helps improve athletic performance
Eating beets may enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume them 2–3 hours prior to training or competing.
4. Supports brain health
The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain.
Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory.
5. Helps fight inflammation
Beets contain pigments called betalains, which possess a number of anti-inflammatory properties.
This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer.
6. Helps improve digestion
Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.
Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools.
7. Contains cancer fighting properties
Beetroot juice contains several compounds with cancer fighting properties, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid.
Some studies show that certain compounds found in beets could have cancer fighting properties.
8. Helps balance energy
Beets have are high in water, moderate in fiber and protein, and low in calories. All of these properties can balance your energy intake and improve your diet quality.
By including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet.
9. Helps you maintain a healthy weight
Straight beet juice is low in calories and has virtually no fat. It’s a great option for your morning smoothie. It’ll give you a nutrient and energy boost as you start your day.
10. Good source of potassium
Beets are a good source of potassium, a mineral and electrolyte that helps nerves and muscles function properly. Drinking beet juice in moderation can help keep your potassium levels optimal.
If potassium levels get too low, fatigue, weakness, and muscle cramps can occur. Very low potassium may lead to life threatening abnormal heart rhythms.
Beet is linked to the improvement of a variety of conditions, especially for anemia. While there are no official guidelines on recommended daily intake, a cup of beet juice a day is typically harmless. According to a study, daily intake of 8.4 ounces of juice lowered both systolic and diastolic blood pressure.
it is best to have beetroot juice early morning or one hour before your breakfast. “Drink a 200 ml glass of beetroot juice every day to reap all its benefits. But drink it fresh else the nutritional value of the juice diminishes.
Beet can make urine or stools appear pink or red. But this is not harmful. There is concern that beets might cause low calcium levels and kidney damage.
