The consumption of beetroot, the red portion of the beet plant, has been prevalent since ancient Rome due to its numerous benefits.
The root vegetable originates from the coastlines of North Africa, Europe, and Asia, but its popularity has spread globally due to its sweet taste and health advantages.
In this article, we will examine the evidence supporting the health benefits of beetroot and whether it is worthwhile to incorporate it into your diet. Keep reading to learn how beetroot can have a positive impact on digestion.
The presence of nitrates in beetroot helps elevate nitric oxide levels in our bodies. Nitric oxide, a naturally occurring gas in our body, instructs our blood vessels to expand, leading to an increase in blood flow and a decrease in blood pressure.
According to a study, consuming just a single glass of beet juice or an equivalent amount of beetroot can significantly lower systolic blood pressure by 4-5 mmHg. Therefore, beetroot is an effective supplement for preventing and treating various cardiovascular conditions.
Beetroot has a health advantage in its nitrate levels, associated with enhanced muscle strength, including the heart's. According to a study published in Circulation: Heart Failure, consuming a glass of beetroot juice improved muscle strength in patients with heart failure.
Improved exercise performance can be attributed to nitrates once again. These nitrates increase oxygen flow to our muscles, allowing us to maintain a certain level of performance for a more extended period.
A study has shown that drinking beetroot juice, which has stamina-boosting properties, can help you exercise up to 16% longer.
Although the evidence is currently limited, initial research suggests that beetroot may positively impact cancer cells.
Despite the lack of extensive research on this potential benefit, some studies have shown promising results. In animal studies, the betalain pigments found in beetroot were shown to reduce tumour cells. Similarly, a study on human cells found that beetroot had the same effect on breast and prostate cancer cells.
However, it is essential to note that current studies do not fully support this idea.
The abundant nitrates in beetroot offer potential health advantages for certain chronic conditions:
The antioxidant known as alpha-lipoic acid has been associated with lower glucose levels and improved insulin sensitivity in individuals with diabetes. It has also shown promise in alleviating symptoms of diabetic neuropathy, which involves nerve damage.
Research suggests that a diet rich in nitrates may enhance the oxygen supply to specific areas of the brains of older adults, addressing an issue commonly seen in individuals with dementia.
The nutritional composition of beets makes them a favourable choice for individuals aiming to shed excess weight:
Caloric content in beetroot: 44 calories per 100 grams of cooked beets (similar to the pre-prepared ones in stores).
Bets' noteworthy fibre content can induce a sense of fullness with smaller servings than other foods. Additionally, their low-calorie count makes them a healthful and beneficial inclusion in a weight loss-oriented diet.
We may experience fatigue, digestive problems, and weakness if we don't consume enough potassium. However, incorporating beetroot into our diet can help with these issues, as 100 grams provides 9% of our recommended daily allowance of potassium.
Betalains, the pigments found in beetroot, have been observed to possess anti-inflammatory properties, although their effect on human health has yet to be explored through scientific studies.
Beetroot contains minerals like magnesium, copper, and folate, which contribute to the development of stronger bones by providing 6% of our daily magnesium requirement, along with copper and folate.
Consistently consuming beet juice or incorporating beets into your diet has been shown to boost the levels of specific liver enzymes responsible for detoxification. This, in turn, safeguards the liver and enhances its overall efficiency.
Beets contain 20% of our recommended daily allowance (RDA) of folate per 100 grams, which is the natural form of folic acid.
Research has demonstrated that maintaining adequate folate intake during pregnancy can lower the risk of birth defects in the baby.
Looking to enhance your gut health? Consider incorporating beet greens and beetroots into your diet. They are an excellent source of fibre, which can aid digestion by promoting the growth of good bacteria in the gut.
If you require further information or assistance, please don't hesitate to contact Mobi Doctor.