7 Potential Health Benefits of Beets
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Put beets in salads, drink them in green juice, or turn them into hummus. Beyond just roasting these root vegetables, you’ll want to get creative when you discover their many health-boosting properties.
“There are quite a few reasons to include beets in your diet, from helping lower blood pressure and increasing oxygen, to providing plenty of antioxidants,” says Jenna Volpe of RDN, based in Austin, Texas. increase.
According to the United States Department of Agriculture (USDA), raw beets pack a nutritious punch. They are a rich source of fiber, manganese, copper, and folic acid.Beets are naturally low in fat and cholesterol-free, while providing a surprising amount of protein.
According to the USDA, beets are available year-round, but in the U.S. are best during the summer, fall, and winter seasons. You can always have them on hand by purchasing frozen or canned beets, but be aware of the added sugar and salt. And you’ll never run out of ideas.
1. Beet juice lowers blood pressure
“Beets have an amazing ability to dilate blood vessels and promote blood flow, which can help lower blood pressure,” says Samantha Cassetti, R.D.N., a private practice in New York City. She notes that elevated blood pressure is a major risk factor for her two leading causes of death: heart attack and stroke.
According to a December 2018 review, the substances responsible for the blood pressure-lowering effects of beets are nitrates, which may lower blood pressure and significantly reduce the risk of cardiovascular events. biomoleculesNitrates are found naturally in many fruits and vegetables, including beets, but are also sometimes used as food additives in meats and cheeses. are the main source of nitrates in our diet, but a study published in March 2020 found that nitrates in food additives may be associated with certain types of cancer. There is a nature. Antioxidant.
2. Beets are a good source of gut-friendly fiber
Dietary fiber is an important indicator of gut and overall health, but it is often overlooked. On average, Americans consume 10 to 15 grams (g) of dietary fiber per day. That’s just a fraction of he’s 21-38 grams recommended per day, according to Harvard Health Publishing.
“Beets support a healthy gut microbiome, which is a collection of gut bacteria that help regulate inflammation, immune function, mood, cholesterol, and blood sugar levels,” explains Cassetty. The human gastrointestinal tract is one of the most complex ecosystems, and dietary fiber can have a significant impact on the diversity and richness of the gut microbiota. A review published in May 2021 found that increasing fiber intake increases the number of gut bacteria. nutrients.
USDA measures approximately 3.8 g of fiber per cup of beets. Try fermented beets for extra probiotics and beneficial gut bacteria. According to the Cleveland Clinic, fermented foods such as pickled beets contribute to a diversity of gut bacteria, improving gut health and gut health. Supports digestion.
3. Beats May Improve Endurance and Athletic Performance
We recommend replacing your sports drink with beet juice before your next workout. A review published in May 2021 found that nitrate supplementation with beetroot juice can improve resistance training performance and increase workout intensity. The forefront of nutrition science.
“The nitrates in beetroot juice increase blood flow, allowing more oxygen to reach your muscles, which improves endurance and allows you to work out longer,” says Cassetti. say. “Beetroot juice may lead to athletic performance benefits, such as reaching certain distances faster and recovering in less time.”
4. And thanks to nitrates, beets can boost cognition
A diet rich in nitrates may offer protection against neurodegenerative diseases such as dementia. nutrients In July 2019, consumption of nitrate-rich beetroot juice was associated with improved cognition in both young and old, but more rigorous research is needed.
“Beets enhance cognition by increasing nitric oxide (the bioactive form of nitrate) levels in the blood,” says Volpe, noting that this improves the flow of oxygen to the brain. A sharp mind becomes even more important as we age.
5. Beets’ anti-inflammatory properties may improve joint health
Betalains are the pigments that give beets their bright red color. According to the Cleveland Clinic, the high concentration of betalain in beets is anti-inflammatory, reducing inflammation throughout the body and relieving joint pain. According to Harvard Health Publishing, chronic inflammation is considered a silent killer and is linked to diseases such as heart disease, cancer and type 2 diabetes.
Reviews in Human nutrition and metabolism In September 2021, we noted that beets are a major source of betalains involved in pathways of the body’s inflammatory process. Researchers have demonstrated betalain’s anti-inflammatory activity in people with osteoarthritis.
6. Beets May Improve Liver Disease Outcomes
The liver is one of the most important organs, yet the incidence of liver disease is increasing. The National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) estimates that 24% of adults in the United States have non-alcoholic fatty liver disease (NAFLD). This is a condition caused by excess fat in the liver. NAFLD patients can lead a normal life, but it may increase the risk of liver cancer and liver failure. A healthy lifestyle, one that includes eating beets, may help. .
According to an article published in November 2019, beets contain the active compound betaine. Current Research in Nutrition and Food Science.
7. The antioxidants in beets have anti-cancer properties
“The antioxidants in beets help prevent cancer from forming and growing at the cellular level,” explains Volpe. “They are among the only plant sources of antioxidant-rich betalains and anthocyanins that protect cells from oxidative damage.” Caused by an imbalance of antioxidants. the forefront of physiologySubsequent oxidative stress may be an underlying factor in disease.
Beets are a rich source of polyphenols, flavonoids, and the aforementioned dietary nitrates, all of which support their antioxidant, anti-inflammatory, and anticancer capabilities. cancer prevention journalA diet rich in antioxidants, such as beets, may protect cells from oxidative stress and contribute to cancer prevention, according to the National Cancer Institute.
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