In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others.In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure ( 6 , 7 ).Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels ( 10 ).Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells ( 12 ).According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes ( 13 ).One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) ( 8 ).Plus, an older 2014 study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort (20).Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals ( 17 ).Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools ( 21 ).May support brain health Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia.Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory ( 27 ).Furthermore, a study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group ( 28 ).However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells ( 30 , 31 , 32 ).The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake ( 39 ).Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet ( 40 ).Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip.Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip.Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets.Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets. .
7 Things That Happen to Your Body When You Eat Beets
Because lots of athletes eat beets—they know research has suggested that nitrates boost endurance performance—and beets contain pigments that turn urine pink.It takes about three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, PhD, dean of research in the College of Life and Environmental Sciences, University of Exeter.Because lots of athletes eat beets—they know research has suggested that nitrates boost endurance performance—and beets contain pigments that turn urine pink.It takes about three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, PhD, dean of research in the College of Life and Environmental Sciences, University of Exeter.That’s particularly important as we age, as research finds that our capacity to generate nitric oxide diminishes as we get older, along with our brain's energy metabolism and neuron activity.That’s particularly important as we age, as research finds that our capacity to generate nitric oxide diminishes as we get older, along with our brain's energy metabolism and neuron activity.Research shows that betaine , an amino acid found in beets (as well as spinach and quinoa) can help prevent and reduce the accumulation of fat in the liver.Research shows that betaine, an amino acid found in beets (as well as spinach and quinoa) can help prevent and reduce the accumulation of fat in the liver. .
Beetroot: Health Benefits, Nutrients, Preparation, and More
The leaves and roots of beets are packed with nutrition, including antioxidants that fight cell damage and reduce the risk of heart disease.Prevent Heart Disease and Stroke Beets are rich in folate (vitamin B9) which helps cells grow and function.Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke. .
6 Amazing Things That Happen to Your Body When You Eat Beets
While being low in calories, the beet also contains a high amount of vitamins and minerals and a wide array of micronutrients, such as fiber, manganese, potassium, magnesium, iron, and folate.Research says that the compound betalain present in beetroot is highly responsible for major health benefits, such as helping keep your aging process at bay and removing toxins from the liver. .
Beetroot juice: 6 health benefits, nutrition, and how to use it
Beetroot juice may offer a range of health benefits due to its unique combination of vitamins, minerals, and antioxidants.A 100-milliliter (ml) serving of organic beetroot juice, which is equivalent to a small glass, contains 29 calories, no fat, and the following nutrients: 0.42 grams (g) of protein.Antioxidants reduce oxidative stress, which research has linked to the development of cancer, inflammatory conditions, and heart disease.Beetroots are a rich source of essential vitamins and minerals, including: folate , which is important for DNA and cell health., which supports metabolism and red blood cell production calcium , an essential mineral for bone growth and strength., an essential mineral for bone growth and strength iron , which allows red blood cells to carry oxygen., which allows red blood cells to carry oxygen magnesium , a mineral that supports immune, heart, muscle, and nerve health., a mineral that supports immune, heart, muscle, and nerve health manganese , which contributes to the regulation of metabolism and blood sugar levels., which contributes to the regulation of metabolism and blood sugar levels phosphorous , an essential nutrient for teeth, bones, and cell repair., which plays a role in making collagen, maintaining bones and blood vessels, and supporting immune function zinc, which promotes wound healing, supports the immune system, and encourages normal growth Beetroots also contain other beneficial compounds: Phytochemicals give plants their color and flavor.Nitrates refer to a group of organic compounds that improve blood flow and promote heart health.Another small-scale study showed that drinking 250 ml of beetroot juice every day for 4 weeks lowered blood pressure among people with hypertension.These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body.According to a 2017 systematic review , nitrates can boost a person’s athletic efficiency by increasing blood flow and oxygen to the muscles.The authors recommend a concentration of 4 millimoles per liter (mmol) of nitrate to lower blood pressure in healthy adults.Side effects Share on Pinterest A person with low blood pressure should avoid drinking beetroot juice regularly.In most cases, people can safely eat beets or drink beetroot juice without experiencing any negative side effects.Drinking beetroot juice regularly can affect the color of urine and feces due to the natural pigments in beets.honey People can also buy beetroot juice from their local grocery store or choose between brands online. .
6 Proven Health Benefits of Beets and How Much to Eat
The benefits of beets include their ability to lower blood pressure, fight inflammation, support brain health, aid in digestion, and improve athletic performance.This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.These unique root vegetables may offer a wide array of health benefits, from lowering blood pressure to improving athletic performance.Nitric oxide is a vasodilator that relaxes and widens blood vessels, which can lower blood pressure, says Dana Hunnes, PhD, MPH, RD, senior dietitian at the Ronald Reagan UCLA Medical Center and professor at the Fielding School of Public Health.A small 2015 study found that drinking 250 mL of beetroot juice daily over four weeks was enough to lower blood pressure in patients with hypertension.Beets can also lower blood pressure in older, overweight individuals, according to a small 2014 study.The dark red color of beets is caused by betalain, a phytonutrient produced by plants that has antioxidant properties.Chronic inflammation can cause damage to healthy tissue and increase your risk of long-term health problems like heart disease, cancer, diabetes, and Alzheimer's.Hunnes also says beets are relatively low in calories and contain a decent amount of protein for a root vegetable, which makes it a healthy choice for someone trying to lose weight.Fiber can also help prevent digestive conditions such as colon cancer, gastroesophageal reflux disease, and diverticulitis.A 2011 study of older adults found that nitrates increased blood flow to important regions of the brain, such as the frontal lobe, which is associated with attention and working memory.The nitrates found in beets may also improve athletic performance, due to the effect that they have on mitochondria, the part of the cell that produces energy."Since mitochondria are needed to produce energy in your cells, anything that can make them function more efficiently will help with athletic performance," says Hunnes.A small 2016 study found that betalain-rich concentrate of beets can improve performance in competitive runners.Beets pack a mighty punch when it comes to nutrients, and they can help combat inflammation and prevent some chronic diseases. .
The Health Benefits of Beets – Cleveland Clinic
They get their jewel-like hue from betalains, a type of natural plant pigment that provides a health boost.Those good-for-you pigments do have one small downside, however: “They can turn your urine bright red,” Skoda warns.Fiber can help you control blood sugar levels, maintain a healthy weight, lower cholesterol and stay regular.Fiber can help you control blood sugar levels, maintain a healthy weight, lower cholesterol and stay regular.“That can help with blood pressure and may also improve athletic performance and brain function.”.“That can help with blood pressure and may also improve athletic performance and brain function.” Vitamins and minerals: “Beets — and beet greens — are a good source of folate, a B-vitamin that’s especially important during pregnancy,” Skoda explains.Red and purple beets are especially high in a type of betalain called betacyanins.Yellow or golden beets are packed with a different group of betalain, called betaxanthins.“If you don’t love beets’ earthy flavor, mixing it into a dip balances it a bit,” Skoda says.“You can also slice them thin and dry them in the oven to make crunchy beet chips,” Skoda says.But juice can be a good way to kick up the beets if you’re using them for a brain boost or athletic enhancement, Skoda says.You can even find powdered beet juice supplements in the fitness section of groceries or vitamin stores.Before you start beet-loading, a word of caution: Beets are rich in oxalates, which can contribute to kidney stones.If you have kidney stones, it’s best to enjoy beetroots and beet greens in moderation, Skoda says. .
Beetroot: Benefits and nutrition
Beetroot provides a wide range of possible health benefits, such as reducing blood pressure, improving digestion, and lowering the risk of diabetes.A 2015 study of 68 people with high blood pressure examined the effects of drinking 250 milliliters of beetroot juice every day.They suggest that this antihypertensive effect was due to the high levels of nitrate in the beet juice.The researchers found that oral and intravenous administration of alpha-lipoic acid supplements led to a decrease in symptoms of peripheral and autonomic neuropathy in people with diabetes.According to the United States Department of Agriculture (USDA), a single cup of beets can provide more than 8.81% of a person’s daily requirement of fiber, depending on their age and sex.Some studies have found that beetroot juice supplementation can improve the amount of oxygen that muscles absorb during exercise.One 2019 study found that high doses of beetroot juice improved the time trial results of experienced cyclists.A 2019 review of studies found that certain compounds in beets can disrupt the cancerous mutations of cells.Such compounds include betalains, which are pigments that give beets their red and yellow color. .
15 Health Benefits of Beets
Beets help with detoxing, lowering blood pressure, and improving heart health They can increase energy levels and stamina as well as boost brain functions.Eat beets hot or cold, in salads or in soups to get the full benefit of their natural nutrients.The inorganic nitrate content of beets is converted to nitric oxide which helps improve blood flow.One study found that drinking a glass of beet juice lowered systolic blood pressure by an average of 4 – 5 points.It maintains the structure of cellular membranes, assists with the absorption of fat and reduces chronic inflammation.The anti inflammatory effects of beets have been linked to cancer by helping fight tumors.Beets have significant amounts of carbohydrates to provide fuel for energy and sports activities.The high nitrate content of beets is converted into energy which is safe to ingest because of its vegetable form.(5) Studies show nitric oxide increases the efficiency of the mitochondrial (energy powerhouse.The nutrient betaine found in beets lowers levels of homocysteine which can be harmful to blood vessels.Eating beetroot helps prevent cardiovascular diseases as the fibre in beets strip excess LDL cholesterol from the walls of the blood vessels and eliminates it from the body quickly.(9) The rich red colour of the beets comes from betacyanin, a plant pigment that some research indicates might help defend cells against harmful carcinogens.The unique fibre found in beets may be linked to a lower colon cancer risk.Studies have shown that beetroot is one of the most potent antioxidant drinks of all the vegetable and fruit juices.Betanin and vulgaxanthin are two best studied betalains and both have been shown to provide antioxidant, anti-inflammatory and detoxification support.This reduces oxidative stress levels.Beet juice is a very effective way to help your liver to get rid of damaging toxins.Beet juice is an effective way to help your liver get rid of damaging toxins.Beetroot, rich in potassium, improves heart health and reduces the risk of blood clots.Folate works with B12 to help iron function in your body and produce red blood cells.Beets are high in immune boosting vitamin C, fibre and essential minerals like potassium that is essential for the health of nerves and muscle function.Beet greens may help boost bone strength and strengthen your immune system by stimulating the production of antibodies and white blood cells.Beets provide the immune boosting vitamin C with fibre and essential minerals that stimulate the production of antibodies.Beets contain significant levels of the mineral boron which is directly related to the production of human sex hormones.(14) This leads to a boost in libido, increased fertility, sperm mobility, and a reduction of frigidity in the bedroom.Beets can help prevent age related cataracts and reduce macular degeneration with its vitamin A, a powerful antioxidant substance that can defend the eye against free radicals.Many studies indicate that eating more plant foods like beetroot decreases the risk of obesity, diabetes and heart disease.The unique pigment antioxidants in this root can lower cholesterol levels within the body and have anti ageing effects.Beets are a unique plant food that have a powerful impact on the body in many different areas leading to a healthier life.She is also an aspiring cook who recently graduated from Le Cordon Bleu Paris, and specializes in contemporary cuisine and breadmaking.https://www.jenreviews.com/. .