This article is reviewed by an expert
Beetroot is a nutrient-dense vegetable used for centuries in the traditional medicine and wellness world besides direct consumption. This vibrant root vegetable adds a pop of colour to your meals and packs a powerful punch of nutrition. Beetroot has many health benefits you want to take advantage of. So, whether you’re a seasoned beetroot fan or just discovering its many benefits, join us as we look at its 10 health benefits.
Nutritional value of beetroot
Here’s the beetroot nutrition value of 1 cup of beet (136 g): [1]
| Name | Amount |
|---|---|
| Energy | 58.5 kcal |
| Protein | 2.19 g |
| Carbohydrates, by difference | 13 g |
| Fiber, total dietary | 3.81 g |
| Vitamin A | 2.72 µg |
| Vitamin B-6 | 0.091 mg |
10 benefits of consuming beetroot
Here are 10 beetroot benefits that support the health and wellness of your body:
1. Lowers blood pressure
Beetroot is high in nitrates, which helps dilate blood vessels and improve blood flow. It can help lower blood pressure and lessen the risk of heart disease. [2]
2. Boosts athletic performance
The nitrates in beetroot can also improve athletic performance by increasing endurance and reducing the amount of oxygen needed during exercise. [3]
3. Supports healthy digestion
Beetroot contains dietary fibre, which helps promote healthy digestion and prevents constipation. [1]
4. Reduces inflammation
Beetroot contains betalains that are powerful antioxidants that help reduce inflammation and protect the body against chronic diseases. [4]
5. Improves brain function
The nitrates in beetroot help improve cognitive function by increasing blood flow to the brain. [2]
6. Supports liver health
Beetroot contains betaine, which supports liver function and reduces the risk of liver disease. [5]
7. Promotes healthy skin
Beetroot skin benefits are plenty, as the antioxidants help protect against skin damage and promote healthy, glowing skin. [6]
8. Reduces the risk of cancer
The betalains in beetroot have been shown to have anti-cancer properties, making beetroot a powerful addition to any cancer-prevention diet. [4]
9. Regulates blood sugar
Beetroot is high in dietary fibre and low in calories, making it a great choice for those looking to regulate their blood sugar levels. [1]
10. Supports weight loss
Beetroot can help promote the feeling of fullness and support weight loss efforts because of its low calorie and high fibre content. [1]
How to consume beetroot
Beetroot is a nutritious root vegetable with a vibrant colour and earthy flavour. It is a versatile vegetable that you can consume in the following ways:
1. Raw
You can grate raw beetroot and add it to salads or use its slices in sandwiches.
2. Cooked
Beetroot can be roasted, boiled, or steamed until tender. Once cooked, it can be enjoyed as a side dish, mashed like potatoes, or blended into a smooth soup.
3. Juiced
Beetroot juice is a popular way to consume this vegetable. You can also combine it with other fruits and vegetables to experience the best beetroot juice benefits.
4. Pickled
Pickled beetroot is a tangy and flavorful way to enjoy this vegetable. It can be pickled in vinegar or fermented with salt to create a probiotic-rich condiment.
5. Powder
Beetroot powder is a convenient way to add the nutritional benefits of beets to your diet. It can be added to smoothies, soups, or baked goods for a boost of colour and nutrients.
No matter how you consume beetroot, please remember that it can stain clothing, countertops, and cutting boards. Wear gloves when handling beetroot and rinse surfaces immediately after use to avoid staining.
FAQs
1. What are the beetroot juice benefits for the skin?
Beetroot juice is rich in antioxidants and can help improve skin health. It does this by reducing inflammation, fighting free radicals, and promoting a healthy glow. [7]
2. Is beetroot good for diabetes?
A raw red beetroot is a healthy option for people with diabetes. A study conducted among diabetic patients resulted in a beneficial impact on glucose metabolism and cognitive function. [8]
3. What are the benefits of eating beetroot?
Eating beetroot can provide various health benefits, including improved heart health, increased exercise performance, reduced inflammation, and better digestion. [2] [3]
4. What are the uses of beetroot?
Beetroot can be used in various ways, including as a natural food coloring, a pickled condiment, a juice ingredient, or a roasted vegetable side dish.
5. What are beetroot benefits for females?
Beetroot can provide numerous health benefits for females, like improving hemoglobin levels, reducing the risk of anemia, and promoting healthy skin. [7] [9]
Conclusion
Beetroot is an incredibly nutritious vegetable packed with numerous health benefits. From improving athletic performance to reducing blood pressure, this root vegetable is a must-add to your diet. With its rich source of antioxidants and vitamins, beetroot can help protect against chronic diseases and promote overall health and wellness.
Whether you consume it raw, cooked, juiced, or pickled, incorporating beetroot into your diet will help you take advantage of its amazing health benefits. So, add some beetroot to your next meal and reap the rewards of this superfood.
Disclaimer :
The information provided here is not intended to replace professional medical advice or treatment.
References:
- Beets, raw. 4 January 2019
- Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway. 13 August 2012
- Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players. 22 March 2017
- Biological effects of red beetroot and betalains: A review. 14 March 2020
- Betalain and Betaine Composition of Greenhouse- or Field-Produced Beetroot (Beta vulgaris L.) and Inhibition of HepG2 Cell Proliferation. 27 January 2014
- The Potential Benefits of Red Beetroot Supplementation in Health and Disease. 9 September 2021.
- A beetroot juice shot is a significant and convenient source of bioaccessible antioxidants.
- Effects of raw red beetroot consumption on metabolic markers and cognitive function in type 2 diabetes patients. 21 April 2021
- Beet root juice on haemoglobin among adolescent girls. September 2013
