Beetroot: The Key to a Healthy Heart and More

By: Manan Last updated: August 27, 2023

Beetroot: A Nutritious and Versatile Root Vegetable

Beetroot, also known as beets, is a root vegetable that is packed with nutrients and health benefits. This deep red vegetable is not only delicious but it can also be eaten in a variety of ways, from roasted and boiled to pickled and juiced. Here’s why you should consider adding beetroot to your diet:

Nutritional Value of Beetroot

Beetroot is a good source of fiber, vitamins, and minerals, including folate, potassium, manganese, and vitamin C. One cup of cooked beetroot contains:

Calories: 59
Carbohydrates: 13 grams
Fiber: 3.8 grams
Protein: 2.2 grams
Fat: 0.2 grams
Vitamin C: 6% of the daily value (DV)
Folate: 34% of the DV
Potassium: 9% of the DV
Manganese: 16% of the DV

Some of the properties of beetroot are:

1. Rich in nutrients: Beetroot is a good source of fiber, vitamins, and minerals such as vitamin C, folate, iron, potassium, and manganese.
2. Antioxidant properties: Beetroot contains a compound called betalain, which has antioxidant properties and may help protect against oxidative stress and inflammation.
3. Blood pressure regulation: The nitrates found in beetroot can help to relax and dilate blood vessels, which may help lower blood pressure.
4. Improved exercise performance: Beetroot juice has been found to improve exercise performance and endurance, possibly due to its high nitrate content.
5. Potential anti-cancer properties: Some studies have suggested that the betalain compounds in beetroot may have anti-cancer properties and may help prevent the growth of certain types of cancer cells.
6. Promotes liver health: Beetroot contains betaine, which may help support liver health and reduce the risk of liver damage.
7. May aid digestion: Beetroot is a good source of fiber, which can help promote healthy digestion and prevent constipation.
8. Anti-inflammatory properties: The betalain and other compounds found in beetroot may help reduce inflammation throughout the body.

Potential Health Benefits of Beetroot

May Help Lower Blood Pressure

Beetroot contains high levels of nitrates, which are converted to nitric oxide in the body. Nitric oxide helps to relax and dilate blood vessels, which can lead to a reduction in blood pressure. In fact, studies have shown that drinking beetroot juice can lead to a significant reduction in blood pressure in people with hypertension.

May Improve Exercise Performance

The nitrates in beetroot can also improve exercise performance by enhancing the delivery of oxygen and nutrients to muscles. Drinking beetroot juice has been shown to improve endurance and performance in athletes, as well as reduce the amount of oxygen needed during exercise.

May Have Anti-Inflammatory Properties

Beetroot contains antioxidants and anti-inflammatory compounds that may help to reduce inflammation in the body. Inflammation is thought to be a contributing factor in a range of chronic diseases, so eating foods that can help to reduce inflammation is important for overall health.

May Improve Digestion

The fiber in beetroot can help to promote digestive health and regularity. It can also help to prevent constipation and reduce the risk of colon cancer.

May Support Brain Health

Beetroot contains nitrates that may improve blood flow to the brain, potentially improving cognitive function. Studies have shown that drinking beetroot juice can lead to improvements in reaction time and cognitive function in older adults.

May Support Liver Health

Beetroot has been shown to have a protective effect on the liver, potentially reducing the risk of liver disease. It can also help to improve liver function and detoxification.

Ways to Add Beetroot to Your Diet

There are many ways to incorporate beetroot into your diet. Here are a few ideas:

1. Roast or boil beetroot and serve as a side dish.
2. Grate raw beetroot and add to salads or sandwiches.
3. Pickle beetroot for a tangy snack.
4. Juice beetroot for a nutritious and refreshing drink.
5. Use beetroot powder as a natural food coloring.

Conclusion

Beetroot is a nutritious and versatile root vegetable that offers a range of health benefits. Whether you prefer it roasted, boiled, pickled, or juiced, adding beetroot to your diet is a great way to improve your overall health and well-being.