About the beetroot
Beetroot has gained popularity as a superfood. Recent studies claim that beets and beetroot juice can improve athletic performance, lower blood pressure and increase blood flow so much so that a growing number of juices and drinks now incorporate this nutritious food. Beetroot comes from the same family as sugar beet. However, it is genetically and nutritionally different.
The properties of beetroot
Beetroot leaves and roots are full of nutrients, including antioxidants, which fight cell damage and reduce the risk of heart disease. Beets are one of the few vegetables that contain betalains, a powerful antioxidant that gives red beets their vibrant color. Betalains reduce inflammation and may help protect against cancer and other diseases.
Beetroot can also add the following vitamins and minerals to a person’s diet. The percentages come from the 2015-2020 Dietary Guidelines of the USDA (United States Department of Agriculture):
- Vitamin C 7.4% (percentage of the daily requirement of an adult)
- Vitamin A 0.3% for men and 0.39% for women
- Folate 37%
- Magnesium 7.83% for men and 10.97% for women
- Phosphorus 7.77%
Beetroot also contains small amounts of:
- calcium
- iron
- thiamin
- riboflavin
- vitamin B6
- copper
- selenium
Calories and Nutrition Facts for Beetroot
One cup of raw beets provides:
- 58.5 calories
- 13 g of carbohydrates, of which 9.19 g are sugar and 3.81 g are fiber
- 2.19g protein
The benefits of consuming beetroot
The benefits of consuming beetroot are as follows:
Increasing resistance
Beetroot and its juice help the heart and lungs work better during exercise. The nitric oxide in beets increases blood flow to the muscles. Some athletes eat beetroot or drink beetroot juice when exercising to improve their sports performance.
Beetroot prevents heart disease and stroke
Beetroot is rich in folate (vitamin B9) which helps cells grow and function. Folate plays a key role in controlling blood vessel damage, which can reduce the risk of heart disease and stroke.
Beetroot lowers blood pressure
Beetroot is naturally rich in nitrates, which are converted to nitric oxide in the body. This compound lowers blood pressure by causing blood vessels to relax and widen.
It stimulates the immune system
Beetroot is rich in fiber and promotes the growth of good bacteria in the gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation. Beetroot in pregnancy is considered very useful. It has a lot of nutrients that keep the mother and baby healthy. However, it is recommended to consult the doctor to discuss the food plan during pregnancy.
Helps fight inflammation
Beetroot contains pigments called betalains, which possess a number of anti-inflammatory properties. This could be beneficial for several aspects of health, as chronic inflammation has been linked to conditions such as obesity, heart disease, liver disease and cancer. Beetroot juice and extract have also been shown to reduce kidney inflammation. However, more human studies are needed to determine whether enjoying beets in normal amounts as part of a healthy diet can provide the same anti-inflammatory benefits.
Beetroot can support brain health
Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders such as dementia. Nitrates in beets can improve brain function by promoting dilation of blood vessels and thus increasing blood flow to the brain.
Beetroot has been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking such as decision-making and memory. Furthermore, a study of people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 250 ml of beetroot juice daily for 2 weeks , compared to a control group. However, more research is needed to determine whether beetroot could be used to improve brain function and reduce the risk of dementia in the general population.
The use of beetroot
People can roast, steam, boil or pickle beetroot. It can also be eaten raw. Some ways to use beets to get the nutritional benefits of beets in tasty ways are:
- Beetroot juice can be mixed with fresh oranges, mint, pineapple or apples, lemon and ginger. It can be strained afterwards for a smoother texture.
- Beets can be grated or sliced and added to coleslaw or any salad in general.
- Beetroot can be roasted and then eaten with goat cheese.
How to choose a beetroot? It should be heavy for its size and show no signs of surface damage. If a beetroot still has green leaves, they should look fresh and not wilted.
Contraindications for the consumption of beetroot
Drinking beetroot juice can lead to red, purple or pink colored urine or stools. Although this may seem alarming, it should not be a cause for medical concern. Those with gastrointestinal problems or irritable bowel syndrome may experience stomach upset after consuming beetroot juice.
Beetroot is very nutritious. However, people should consider their overall eating pattern when looking at the health effects of their diet. For good health, it is best to follow a diet that includes a wide range of foods and nutrients.
Bibliography:
- Ware, Megan. “What Are the Benefits of Beetroot?” Medicalnewstoday.com, Medical News Today, 6 Nov. 2019, www.medicalnewstoday.com
- WebMD Editorial Contributors. “Health Benefits of Beetroot.” WebMD, WebMD, 22 Aug. 2020, www.webmd.com
- Coyle, Daisy. “9 Impressive Health Benefits of Beets.” Healthline, Healthline Media, 26 May 2017, www.healthline.com
2023-05-08 08:01:49
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