What are the Health Benefits of Eating Beetroot?

benefits of beetroot — (source: hearstapps)

Beetroot is a root vegetable that is used in many cuisines. It is the taproot portion of the beet plant. Beetroots are widely cultivated for their nutritious leaves and edible roots. The health benefits of beetroots have been widely researched.

The garden beet (Beta vulgaris) is also used as an ornamental plant in gardens and as a leaf vegetable. Beetroots have long been used as a healthy food and remedy. They are called beet in English, Chukandar in Hindi, Remolachas in Spanish and Hong cai tou in Chinese. Many Indian households use beetroots to treat anaemia.

What Are the Health Benefits of Beetroot?

Beetroots have been used in many cultures as both food and medicine. In the Middle Ages, they were used to treat various ailments, and today they are known as one of the best natural sources of betaine, which can lower blood pressure and reduce the risk of heart disease. The below pointers discuss the potential health benefits of eating beetroot in more detail –

1. Helps to Control Blood Pressure

Beetroot contains nitric oxide, which helps to increase blood flow and relax blood vessels. In turn, it helps to lower blood pressure. Many studies have concluded this benefit of beetroot owing to the presence of the same. Further, consuming a glass of beetroot juice or adding a few chunks of beets to salads can also lower blood pressure, and the effect might be seen for almost six hours. Therefore, regular consumption may help lower blood pressure on a lasting basis.

2. Improves Digestive Health

Beetroots are rich in amino acids and dietary fibre, and together they relieve constipation and control bowel movements. Further, beets are gut-friendly and add bulk to the stool, which in turn restricts the development of various chronic diseases.

3. Beetroot Can be Key to Healthy Pregnancy

100 grams of beet provides 20% of the Recommended Daily Allowance (RDA) of folate, which is the naturally occurring form of folic acid. Studies reflect that consuming folates at healthy levels can promote healthy pregnancy while eliminating birth defect risks.

4. Promotes a Healthy Liver

The consumption of beet juice or a diet rich in beets has been found to increase the levels of certain liver enzymes that help to protect and detoxify the organ.

5. Regulates Blood Sugar Levels

Beetroot is rich in a unique antioxidant called alpha-lipoic acid. When taken intravenously or orally, this compound may help to reduce blood sugar levels.

6. Prevents Development of Anaemia

Beetroot is a rich source of iron and folic acid, nutrients that help in the production of normal red blood cells. Drinking beetroot juice regularly helps to balance haemoglobin levels and also prevents disorders related to menstruation.

7. Improve Performance and Mitochondrial Efficiency

Consuming beet juice before 2 to 3 hours of exercise can improve your performance and help you achieve maximum results. This allows for a faster flow of blood. Subsequently, more oxygen can easily be absorbed by the muscles. Further, the presence of nitrates in the juice helps to improve mitochondrial efficiency and also increases the production of energy in the body.

8. Restrict Inflammation of Kidney

The pigment Betanin, which is responsible for beetroot's red colour, also comes with anti-inflammatory properties. Moreover, some studies carried out on animals conclude that beetroot juice can effectively reduce inflammation in kidneys, but more research is required to confirm the same theory for humans.

9. Can Improve Brain Power

Beetroot has been shown to help enhance the supply of blood to the brain. Its effects have been observed in healthy young adults, as well as in people with mild cognitive impairment (MCI) and dementia. Beetroot also improves cognitive functions, including concentration and memory, and nitric oxide, which is present in beetroot, helps maintain a normal flow of blood to the brain.

10. Helps in Detoxification

Beetroot is considered a natural detoxifier as it helps to keep the body toxic-free and clean. Further beets contain betalains that help purify the liver, blood, and skin while boosting the body's normal function. This means that it can be a great option for increasing your metabolism.

11. Restrict Cancerous Mutation of Cells

A 2019 review of studies found that betalains, pigments that give beets their red and yellow colour, are potentially effective in reducing cancerous cell mutations. However, more research is needed before health professionals can recommend beets to replace other standard cancer risk reduction methods.

12. Boost Your Immunity

Beets are good for you because of their high fibre content. Fibre helps promote the growth of healthy bacteria in your gut, which boosts your immune system and helps fight diseases. Fibre also reduces the risk of constipation and improves your digestion.

What Are the Nutritional Values of Beetroot?

Beets come with an interesting nutritional profile. They are low in calories inspite of being high in valuable minerals and vitamins. In fact, they contain traces of almost all the minerals and vitamins that your body needs. Here’s an overview of the nutrient value found in a 3.5-ounce (100-gram) serving of boiled beetroot.

Nutrients	Nutritional Value (in 1 Ounce)
Energy (in Calories)	44 cal
Fat (in gram)	0.2 g
Fibre (in gram)	2 g
Potassium	7% of DV (Daily Value)
Manganese	14% of DV (Daily Value)
Phosphorous (in milligram)	136 mg
Zinc (in milligram)	0.9 mg
Copper	8% of DV (Daily Value)
Magnesium	6% of DV (Daily Value)
Foliate	20% of DV (Daily Value)
Carbohydrate (in gram)	10 g
Protein (in gram)	1.7 g
Iron	4% of DV (Daily Value)
Vitamin C	4% of DV (Daily Value)
Vitamin B6	4% of DV (Daily Value)

How to Include Beetroot in Your Daily Diet?

Beets are best grown in cool weather, especially in spring and fall. The roots are harvested while the leaves are still young and tender. In winter, baby beets have a sweeter taste than fully-grown beets. If beetroot isn't in season, try canned or frozen varieties; both are nutritious. Beets can also be used to make an impressive array of dishes, including salads and desserts.

Roast beets before adding them to gazpacho to give the soup more colour and flavour.
Add beets coupled with creamy ricotta to spice up your salad.
The sweet, earthy taste of beets and carrots can be highlighted by grating them raw and serving them with a vinaigrette.
Puree cooked beets with ranch dressing, then use the dip as an eye-catching colour contrast for grilled chicken or fish.
Beetroot juice can be added to an apple or orange juice to improve its nutritional value.
Serve roasted beets coupled with some mint yoghurt sauce.
Microwave the beets for 10 minutes with some water in a bowl.

What Are the Side Effects of Overeating Beetroot?

While beets are generally very healthy and can even prevent or treat certain conditions, they do have some side effects in excess. The effects of over-eating beetroot are as follows –

Harm The Liver: Studies have shown that excessive consumption of table beetroot can lead to metal ion accumulation in the liver and may cause problems for patients with metal-accumulating diseases.
Develop Signs of Beeturia: Beeturia is the condition of urine discolouration occurring due to the consumption of beets or beet-induced foods. Beeturia can occur in as many as 14% of the total population. According to a study on eight individuals consuming beetroot juice, the rate of beeturia was found to be just a single individual.
Develop Risks During Pregnancy: Some pregnant women experience heartburn when they eat beets, which may be caused by the high nitrate levels in the vegetable. Nitrates are transformed into nitrites in the body, reducing the amount of oxygen carried by red blood cells.
Causes Anaphylaxis: While rare, beetroots can trigger anaphylaxis. It is a hypersensitive allergic reaction to a particular allergen that can make the body quite sensitive.
Cause Digestive Disorders: As per the studies, beetroots are a rich source of nitrates and exposure to excessive amounts of the same can lead to the development of abdominal cramps.
Increase the Risk of Kidney Stone: Beetroot contains oxalate, a substance that may contribute to the formation of kidney stones. If you already have stones and your doctor recommends you avoid foods with high amounts of oxalate, you may need to reduce or eliminate your consumption of beetroot.

Who Should Avoid Eating Beetroot?

Experts say that while beetroot has benefits, there are also side effects. People with certain diseases should avoid eating beetroot. People with low blood pressure should also avoid eating beetroot.

Dangerous for Patients With Low Blood Pressure: Eating beetroot can cause a drop in blood pressure among people with low blood pressure. This is because beets contain nitrates, which are converted into nitric oxide by the digestive system. The result is that the blood vessels expand and relax, further lowering blood pressure. Therefore, people with low blood pressure should avoid eating beets.
Harmful for Patients with Kidney Stones: Beets contain oxalate, a substance that can form kidney stones in people who are prone to them. People with this condition should avoid eating beets.
People Prone to Allergic Conditions: Beetroot juice is a rich source of nutrients, including minerals, vitamins and antioxidants. However, some people have allergic reactions to beetroot. Drinking beet juice can cause the vocal cords to shrink, making swallowing difficult. If you are allergic to beets, do not eat them in any form.
Patients With Diabetes: Though beetroot is a highly nutritious food, still, diabetic patients should avoid eating it as they are already at risk of nerve damage, which can be irreversible if not treated properly.
People Suffering from Gouts: Beetroots contain a high amount of oxalate, which contributes to excess acid production in our bodies. However, if this acid is not regulated, it can lead to gout, which causes severe joint pain, redness and fever.
Harmful for Livers: Beetroot is rich in several essential minerals, though the danger is that all of these are metals, and too much intake can result in a build-up in the pancreas.

There are several health benefits of beetroots that they are applauded for. However, it also has some side effects like discolouration of urine, an increased risk of stones in the kidney and may also trigger anaphylaxis or allergic reaction in some people. Beets are a natural food rich in iron and calcium, which makes them healthy for pregnant women.

However, excessive beetroot juice intake may also cause problems for women during pregnancy, like lack of energy and dizziness. Further, no dosage recommendations have been established for consuming beets, so one should keep a check on the portions before inducing this veggie into their diet.

FAQs About Health Benefits of Beetroot

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What does beetroot do to your body?

Beets contain folate, a key component in preventing heart disease and stroke. Folate helps the body control damage to blood vessels, thereby reducing the risk of heart disease and stroke. Beets are rich in nitrates that become nitric oxide in the body.

Is it good to consume beetroot every day?

Beet juice is linked to improving a variety of conditions, including anaemia. While there are no official guidelines on the recommended daily intake of beet juice, 8.4 ounces per day has been found to lower blood pressure in a study.