Whether you blend the beetroot into a soup, roast it completely or turn it as juice to drink, beetroot is full of vitamin and mineral, packed with powerful antioxidants and especially low in fat. Great health benefits of beetroot make it a health-food titan trusted and used by many people worldwide.
What is beetroot?
Find out more about this food before going into details of the health benefits of beetroot!
Like several modern vegetables, beetroot was first cultivated by the Romans. By the 19th century, the food held a great commercial value when people discovered that beets could be converted into sugar.
Today, the leading commerical producers of beetroot include the USA, Russia, France, Germany and Poland. A lot of classic beetroot recipes are associated with central and Eastern Europe. These consist of the famous beetroot soup known as borscht.
Beetroot are listed in the same family with spinach and chard. You can eat both its leaves and root. While the leaves have a bitter taste, the round root is sweet. Due to its high sugar content, the food is delicious when eaten raw. However, it is more typically cooked of pickled. Beetroot juice also draws much attention since Paralympic gold medalist David Weir revealed that a shot of beetroot was his secret to success.
Health benefits of beetroot
1. It can delay signs of premature aging
A Chinese study indicates that sugar beet molasses contains excellent antioxidant properties. The phenolic contents of sugar beet molasses are said to offer anti-aging properties.
2. It supports skin health
Many people are wondering what the health benefits of beetroots for the skin are. And here is what you need to know.
Beetroot ingestion has been found to prevent us from skin cancer. In addition, beets have vitamin A that helps keep healthy mucous membranes and enhances skin health. Also, vitamin A can support the daily replacement of skin cells.
Furthermore, some believe that beetroot can help purify the blood. This, therefore, plays an important role in promoting skin health.
Beetroots are also rich in vitamin C. Studies indicates that skin fibroblasts require vitamin C to synthesize collagen. Also, vitamin C in this kind of food can protects the skin from the harmful effects of the UV radiation. Supplying adequate vitamin C levels can minimize the formation of raised scars.
3. It may be good for the heart
People who are suffering from high blood pressure often look for high-quality beetroot as the nitrates in beets help lower the blood pressure. One of the health benefits of beetroot is they can reduce the risk of heart disease and strokes.
Some studies show that just one week using beetroot juice regularly may help improve endurance and blood pressure in older individuals at risk of heart failure.
Another American study shows that the ingestion of beet juice may also prevent myocardial infarction.
4. It may improve athletic performance
Do you know why beetroots are widely used by athletes? It’s because of the health benefits of beetroots in athletic performance.
A lot of studies show that dietary nitrates can improve athletic performance. Nitrates have an impact on physical performance by improving the efficiency of mitochondria, which take the responsibility for producing energy in your cells.
In two studies done with men, consuming 17 ounces (500 ml) of beetroot juice daily for six days helps extend the time to exhaustion in high-intensity exercise by 15-25%, which contributes 1-2% improvement in overall performance.
5. It can fight inflammation
It’s important to know that chronic inflammation relates to a wide range of diseases such as heart disease, obesity, liver disease and even cancer.
One of the popular health benefits of beetroot is its ability to fight inflammation. Beets consist of pigments called betalains. This can potentially possess a number of anti-inflammatory properties. You can also find these benefits in turmeric.
6. It may improve digestive health
For a long time, people find many health benefits of beetroot, including improved digestion. Mentioning to a healthy diet, we cannot forget dietary fiber. One cup of beetroot offers 3.4 grams of fiber. This makes beets a good fiber source.
Fiber bypasses digestion and then heads down to the colon – where it either adds bulk to stool or feeds the friendly gut bacteria. This process may help promote digestive health. It prevents digestive conditions like constipation, diverticulitis, and inflammatory bowel disease.
In addition, people often link fiber to a reduced risk of chronic disease including heart disease, colon cancer and type 2 diabetes.
7. It helps support brain health
We all know that mental and cognitive function will naturally decrease with age. For many people, this decline can result in some unexpected conditions like dementia.
A reduction in blood flow and oxygen supply to the brain is the cause of this decline. And luckily, the nitrates in beetroots may enhance mental and cognitive function. The health benefits of beetroot lie in its ability to promote the dilation of blood vessels and thus increase blood flow to the brain.
Many researches show that beets can improve blood flow to the frontal lobe of the brain. This area associates with higher-level thinking, for example decision making or working memory.
8. It has some anti-cancer properties
A lot of people are afraid when they hear about cancer. This is an extremely serious and potentially fatal disease that is characterized by the uncontrolled growth of cancer cells.
The anti-inflammatory nature and the antioxidant content of beetroot explain why this plant possesses the ability to prevent cancer. However, until now, the current evidence for this is still limited.
One test-tube study implemented on human cells revealed that beetroot extract, which is rich in betelain pigments, helped reduce the growth of prostate and breast cancer cells.
However, it is vital to determine that these studies were performed in isolated human cells and rats. We still need much further research to know whether similar effects may be found in living, breathing humans.
9. It can support weight loss
One of the health benefits of beetroot is that it contains several nutritional properties that make it beneficial for losing weight. The food is low in calories and high in water. And it is highly recommended that you should increase your intake of low-calorie foods like fruits and vegetables. They have been associated with weight loss for a very long time.
In addition, despite its low-calorie content, beet consists of moderate amount of protein and fiber. These are meaningful nutrients for achieving and maintaining a healthy weight. Another good food for weight loss is ginger.
10. It can improve sexual health
One more among amazing health benefits of beetroot is that it may enhance sexual health. People believe that beetroot has been used as an aphrodisiac since the Roman times. The beets contain great amounts of boron. Boron is said to be directly related to the production of sex hormones.
Also, beets are considered so relaxing. The betalain in this kind of food can help relax your mind, and tryptophan can contribute to happiness. Both will leave you to get in the mood.
With the impressive health benefits of beetroot, the plant is today one of the most popular foods around the world. Adding the food to your diet properly and you will get benefits from this amazing plant.