Beetroot, a root vegetable that is also known as a beet, is considered a superfood by many due to its high level of antioxidants and phytochemicals known to boost your body’s health. This ruby-colored delight gets its pigment from betacyanins, powerful antioxidants known to reduce inflammation and protect against oxidative stress.
Beets also contain anthocyanins, antioxidants found only in red, purple, and blue fruits and vegetables known to protect against many health issues like hypertension, heart disease, cancer, and neurodegenerative diseases.
Beets are naturally high in nitrates, which are converted into nitric oxide in the body. Nitric oxide is a molecule our bodies produce that helps our cells communicate with each other. The leading site of the molecule’s communication is the inner layer of blood vessels, the endothelium. From the endothelium, nitric oxide diffuses to underly smooth muscles. This causes the walls of blood vessels to dilate, or widen, increasing blood flow through the vessels and decreasing blood pressure.
Both the powder and the juice of beetroot are packed with nutritional and medicinal benefits. Beetroot is also available in capsule form due to its health benefits at high nitrate concentrations.
Research shows that beets have the potential to significantly improve our health in many ways. Here are 10 evidence-based benefits of beetroot worth considering.
Drinking a cup of beetroot juice each day could significantly lower high blood pressure in hypertensive individuals, according to research from Queen Mary University of London. Study participants with hypertension who drank 250 ml of beetroot juice daily saw their blood pressure levels drop into the “normal” range by the end of the study.
According to the book “Healing Foods” by DK Publishing, juicing beetroots can lower blood pressure within an hour of drinking the juice. In contrast, using a beetroot supplement can take up to 6 hours. Simply tossing beetroot powder into a healthy salad will enhance health benefits, especially when combined with carrots.
Supplementation with beetroot powder or juice has been shown to benefit athletic performance and increase physical stamina. A study published in the journal Nutrients indicated that supplementation with beetroot juice may improve athletic performance by improving cardiovascular and cardiorespiratory endurance. An increase in nitric oxide levels was shown to improve blood flow, mitochondrial biogenesis and efficiency, gas exchange, and strengthen muscle contraction.
A 2019 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that the consumption of beet juice can enhance both endurance exercise performance as well as sprint performance.
Another great benefit of beetroot is that it can increase your muscle production, making your muscles appear more defined and more prominent due to increased blood flow.
Beetroot powder may help you maintain a healthy weight by supporting healthy blood sugar levels. When blood sugar is stable, it’s easier to control your weight.
Oxidative stress and inflammation can also lead to the development of obesity. A study demonstrating the antioxidant and anti-inflammatory effects of beetroot noted that it could be “an important adjunct in the treatment of obesity.”
Beetroot powder and beet juice may help fight the progression of dementia by increasing blood flow and promoting proper circulation. Additionally, it may improve mental cognition in Alzheimer’s patients. A steady flow of oxygen-rich blood to the brain is critical for a healthy brain as people age.
In addition to increasing blood flow to the brain, beetroot powder was shown to improve cognition and brain function.
Beets are highly nutritious and rich in potent antioxidants, and researchers have linked the anthocyanins found in beets to the prevention of cancer.
Beetroot shows promise for treating clinical pathologies associated with oxidative stress and inflammation. It’s been shown in research to be a potent antioxidant with anti-inflammatory, anti-tumor, antimutagenic, and chemo-preventive benefits, all factors in cancer treatment and prevention.
Beetroot is high in fiber and promotes the growth of healthy bacteria in your gut. Having good beneficial bacteria in your digestive system can help fight disease and boost your immune system.
Fiber also improves digestion and reduces the risk of constipation. A single cup of beetroot provides 3.8 grams of fiber to help move stools along the digestive tract.
Chronic inflammation plays an important role in increasing the risk of developing many diseases. Beetroots contain powerful anti-inflammatory compounds called betalains that have been shown to inhibit specific pathways that play a significant role in inflammatory diseases. Incorporating them into your diet is a great way to reduce inflammation and reduce the risk of disease.
The journal Nutrients reported that various studies show that beetroot can even have similar effects as some non-steroidal anti-inflammatory medications.
Eating more beets may boost your immune function and prevent chronic disease.
Beetroot powder is packed with vitamins and minerals, including manganese, magnesium, iron, and folate. It also contains a high concentration of vitamin C, an antioxidant that can boost the immune system and help you stay healthy as the cold and flu season approaches.
When our liver is overburdened or sluggish, our entire body can suffer. A healthy functioning liver can increase energy levels and boost overall health.
Beetroot powder is a natural detoxifier that can boost liver function. It has been shown to increase circulation, remove waste from the cells, and deliver oxygenated blood to the cells. Beetroot affects the liver by reducing inflammation and oxidative stress.
Beetroots hold tremendous potential to increase longevity due to their many proven health benefits associated with their high nitric oxide and antioxidant properties.
In a 2019 study published in the journal Nutrition, increased nitric oxide production from nitrate-rich beetroot juice supplementation was shown to improve cardiovascular and cognitive function, both important factors for healthy aging and longevity.
Centenarians, known as the world’s longest-living group of people who live to be 100 or more years of age, have been known to include beetroot tops in their diet.
Including beetroot in your diet can add many positive health benefits that can enhance your ability to live a longer and healthier life.
The dark red pigments in beets can turn urine red or pink in about 10 to 14 percent of people. They can also turn your stool a dark red-black color a day or two after eating them. Although it may be startling, this is not harmful or permanent.
Keep in mind that if you have low blood pressure, drinking beet juice or taking beetroot supplements could cause your blood pressure to drop too low.
If you’re prone to calcium oxalate kidney stones, you may consider avoiding beet juice. Since beets are high in oxalates, naturally occurring substances that form crystals in your urine, they can potentially lead to kidney stones. However, rather than removing all oxalate foods from your diet, the National Kidney Foundation recommends eating calcium and oxalate-rich foods together, which will “help oxalate and calcium ‘bind’ to one another in the stomach and intestines before reaching the kidneys, making it less likely for kidney stones to form in the urine.”