First of all, what are beetroots? Beetroots are actually the enlarged, fleshy taproot of a species of plant belonging to the Chenopodiaceae family, called Beta vulgaris (beet). This food is also known as beets or table beets and they are closely related to spinach and chard. They may be red, yellow, black or even striped with different colors, depending on their cultivar.
Contains no cholesterol
A
medium-sized beet contains less than one gram of total fat and no cholesterol.
Since high cholesterol levels are a major contributor to heart disease, eating
beets can help keep your heart healthy. Beets also contain soluble fiber, which
lowers cholesterol by binding to bile acids in your digestive tract and
preventing their reabsorption. This gives your body an alternate source of bile
acids for use in digestion, lowering overall cholesterol levels in your body.
Additionally, beets’ high fiber content means they’re filling without being
overly caloric or fatty—you’ll get 4 grams per cup without taking in any excess
fat or calories.
It contains low calories
The
one-cup serving contains fewer than 50 calories, making it a good ingredient
for any weight-loss diet. It is also very filling, since it’s high in fiber and
water content, so you’ll feel full after eating beets. They are also known to
promote digestion, which can help prevent heartburn, constipation and other
digestive issues. The juice is even used to treat anemia (which causes fatigue)
due to its rich source of iron. Just make sure you eat them cooked instead of
raw—raw beetroots contain small amounts of oxalic acid, which can prevent your
body from absorbing calcium. Cooking helps break down those acids and increases
nutrient absorption.
Increases stamina
Beets
contain nitrates that are broken down by bacteria in your mouth and turned into
nitric oxide, which helps to improve blood flow throughout your body. This
means you'll be able to work out harder for longer and recover more quickly. If
you're new to exercise or just looking for a boost, beet juice might be exactly
what you need. (Here's how to make beet juice.) Consume roughly a half-cup
before working out or doing an intense session at the gym, like high-intensity
interval training (HIIT). Beets have been shown to increase performance during
HIIT workouts and even improve your stamina long term. Drink 1/2 cup beet juice
daily with meals.
Improves brain function
Research
shows that people who eat more beets are less likely to suffer from Alzheimer’s
disease and cognitive decline. The beetroot has a high amount of natural
antioxidants which fights against free radicals in our body, preventing
diseases like diabetes and cancer. It also helps improve brain function by
increasing blood flow to your organs. Studies have shown that after drinking
beet juice for 3 weeks, participants experienced improved memory.
Increases blood flow
One
12-week study in older adults who followed a beet powder-based supplement daily
found that they experienced an increase in their nitric oxide levels, which
promotes cardiovascular health and helps improve blood flow. Studies have also
shown that beets could help manage metabolic syndrome, a condition that raises
your risk for heart disease. The high manganese content may be why. Manganese
is required for forming superoxide dismutase (SOD), one of your body’s most
potent antioxidants and free radical scavengers; however, people with diabetes
are typically deficient in manganese because they aren’t able to produce enough
SOD.
Boosts immune system
Research
has shown that natural nitrates found in beetroot can lower blood pressure,
reduce LDL or bad cholesterol and prevent hardening of arteries. Furthermore,
research suggests that increasing your intake of nitrates can help boost your
immune system. A study published in 2008 looked at how levels of nitrates
influenced immune response to vaccines given to mice. The results showed that
boosting your dietary intake of nitrates could help improve your body’s
immunity and protect against illness. Also included in beetroots are iron and
folic acid, both essential nutrients for immune function as well as cell
metabolism and division.
Encourages healthy digestion
One
of the main benefits associated with beetroots is that they are very high in
fiber. They contain 4 grams per 100-gram serving, which is equal to what you
would find in a cup of broccoli or two slices of whole wheat bread. Fiber helps
food to move smoothly through your digestive tract and prevents constipation.
The amount of dietary fiber that you need varies based on your body weight, age
and gender; however, women should aim for 25 grams per day and men for 38 grams
per day to support digestion, promote regularity and prevent hemorrhoids.
Beetroots also stimulate digestive juices such as bile and saliva, thereby aiding
digestion even further.
Anti-inflammatory properties
It
has been studied that beets have a range of anti-inflammatory properties. It
prevents inflammation in blood vessels and helps treat arthritis by reducing
swelling and pain. Red beet juice works by inhibiting prostaglandin production,
which is responsible for pain, swelling, redness and heat sensation in body
parts affected by arthritis. By reducing prostaglandins, it is effective in
treating all kinds of inflammatory disorders such as backache, bursitis,
tendinitis and gouty arthritis.