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We’re excited to share with you the amazing benefits of beetroot! This root vegetable is more than just a colorful addition to your plate. It boasts a multitude of health benefits that can help you maximize your overall wellness. Let’s dive into the top benefits of beetroot and explore ways to incorporate it into your diet.
Beetroot
Beetroot, also known as beets, is a root vegetable that has been consumed for centuries. It has a distinctive deep red color and a slightly sweet taste. Beetroot is rich in vitamins and minerals such as vitamin C, folate, iron, and potassium. It also contains dietary fiber and antioxidants. Beetroot can be consumed raw, cooked, or pickled in vinegar.
The nutritional value of beetroot
Beetroot is a nutrient-dense vegetable that offers a wide range of vitamins, minerals, and other beneficial compounds. A 100-gram serving of beetroot contains:
44 calories
1.6 grams of protein
0.2 grams of fat
10 grams of carbohydrates
2 grams of fiber
6% of the recommended daily intake of vitamin C
16% of the recommended daily intake of folate
4% of the recommended daily intake of iron
9% of the recommended daily intake of potassium
Additionally, beetroot contains betalains, which are powerful antioxidants that give it its deep red color. Betalains have been shown to have anti-inflammatory and anti-cancer properties.
The health benefits of beetroot
Blood Pressure
High blood pressure is a common health problem that can lead to serious complications such as heart attacks and strokes. Beetroot has been shown to have blood pressure-lowering effects due to its high nitrate content. Nitrates are converted to nitric oxide in the body, which helps relax and widen blood vessels, thereby lowering blood pressure.
In a study, participants who drank 250 ml of beetroot juice every day for four weeks experienced a significant reduction in blood pressure compared to those who did not. Another study found that a single dose of beetroot juice lowered blood pressure within hours.
Athletic Performance
Beetroot has gained popularity among athletes due to its potential to improve exercise performance. This is because nitrates in beetroot can enhance the efficiency of mitochondria, which are the energy-producing units in cells. This leads to increased endurance and reduced fatigue during exercise.
In a study, cyclists who drank beetroot juice before a time trial performed better and had lower perceived exertion compared to those who drank regular drinks. One more study found that beetroot juice supplementation improved running performance in athletes.
Digestive Health
Beetroot is a good source of dietary fiber, which is important for maintaining digestive health. Fiber helps to promote regular bowel movements and prevent constipation. It also feeds the beneficial bacteria in your gut, which can improve overall gut health.
Additionally, beetroot contains betaine, which is a compound that can help reduce inflammation in the digestive tract. Inflammation in the gut can lead to various digestive issues, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Brain Health
Beetroot may also have benefits for brain health. Nitric oxide, which is produced from nitrates in beetroot, can improve blood flow and oxygen delivery to the brain. This can enhance cognitive function and reduce the risk of cognitive decline.
In a study, older adults who consumed beetroot juice for four days showed improved cognitive function and increased blood flow to the frontal lobe of the brain. Another study found that beetroot juice improved cognitive function in young adults during a mental task.
Skin Health
The antioxidants found in beetroot, such as betalains and vitamin C, can aid in preventing skin damage from UV rays and other environmental pollutants. These antioxidants can also help reduce inflammation in the skin and prevent premature aging.
Additionally, beetroot is rich in folate, which is important for skin health. Folate helps to maintain healthy skin cells and prevent DNA damage that can lead to skin cancer.
Ways to Incorporate Beetroot into Your Diet
There are several ways to incorporate beetroot into your diet. Here are some ideas:
Roast beetroot in the oven and serve as a side dish.
Add grated raw beetroot to salads.
Blend beetroot into smoothies.
Juice beetroot with other fruits and vegetables for a nutritious drink.
Make beetroot hummus by blending cooked beetroot with chickpeas, tahini, and lemon juice.
Pickle beetroot in vinegar for a tangy snack.
Beetroot is a versatile and nutritious vegetable that offers a wide range of health benefits. It can help the body in many ways, as discussed above. Incorporating beetroot into your diet is easy and can be done in a variety of ways. So why not give this root vegetable a try and maximize your health today?
