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. .
BEET: Overview, Uses, Side Effects, Precautions, Interactions
Granado, F., Olmedilla, B., Blanco, I., and Rojas-Hidalgo, E. Major fruit and vegetable contributors to the main serum carotenoids in the Spanish diet.Reduced glycemic response to beet-fibre meal in non-insulin-dependent diabetics and its relation to plasma levels of pancreatic and gastrointestinal hormones.Hagander, B., Asp, N. G., Ekman, R., Nilsson-Ehle, P., and Schersten, B. Dietary fibre enrichment, blood pressure, lipoprotein profile and gut hormones in NIDDM patients.Hara, H., Haga, S., Kasai, T., and Kiriyama, S. Fermentation products of sugar-beet fiber by cecal bacteria lower plasma cholesterol concentration in rats.Lampe, J. W., Slavin, J.
L., Baglien, K. S., Thompson, W.
O., Duane, W. C., and Zavoral, J. H. Serum lipid and fecal bile acid changes with cereal, vegetable, and sugar-beet fiber feeding.Langkilde, A. M., Andersson, H., and Bosaeus, I. Sugar-beet fibre increases cholesterol and reduces bile acid excretion from the small bowel.Stevens, J., Ahn, K., Juhaeri, Houston, D., Steffan, L., and Couper, D.
Dietary fiber intake and glycemic index and incidence of diabetes in African-American and white adults: the ARIC study.Tamme, T., Reinik, M., Roasto, M., Juhkam, K., Tenno, T., and Kiis, A. Nitrates and nitrites in vegetables and vegetable-based products and their intakes by the Estonian population.Watts, A.
R., Lennard, M. S., Mason, S.
L., Tucker, G. T., and Woods, H.
F. Beeturia and the biological fate of beetroot pigments.Alshafie S, El-Helw GO, Fayoud AM, et al. Efficacy of dietary nitrate-rich beetroot juice supplementation in patients with chronic obstructive pulmonary disease (COPD): A systematic review and meta-analysis.Arnold JT, Oliver SJ, Lewis-Jones TM, et al. Beetroot juice does not enhance altitude running performance in well-trained athletes.Effects of beetroot juice supplementation on microvascular blood flow in older overweight and obese subjects: a pilot randomised controlled study.Ashor AW, Lara J, Siervo M.
Medium-term effects of dietary nitrate supplementation on systolic and diastolic blood pressure in adults: a systematic review and meta-analysis.The effects of beetroot juice supplementation on exercise economy, rating of perceived exertion and running mechanics in elite distance runners: A double-blinded, randomized study.Betteridge S, Bescós R, Martorell M, et al. No effect of acute beetroot juice ingestion on oxygen consumption, glucose kinetics, or skeletal muscle metabolism during submaximal exercise in males.Absence of an effect of high nitrate intake from beetroot juice on blood pressure in treated hypertensive individuals: a randomized controlled trial.Buck CL, Henry T, Guelfi K, Dawson B, McNaughton LR, Wallman K.
Effects of sodium phosphate and beetroot juice supplementation on repeated-sprint ability in females.Cermak NM, Res P, Stinkens R, et al. No improvement in endurance performance after a single dose of beetroot juice.Effects of beetroot juice on recovery of muscle function and performance between bouts of repeated sprint exercise.Clifford T, Constantinou CM, Keane KM, West DJ, Howatson G, Stevenson EJ.Beetroot juice is more beneficial than sodium nitrate for attenuating muscle pain after strenuous eccentric-bias exercise.Effects of beetroot juice supplementation on performance and fatigue in a 30-s all-out sprint exercise: A randomized, double-blind cross-over study.de Castro APRB, da Cunha DT, Antunes AEC, Corona LP, Bezerra RMN.Effect of freeze-dried red beet (Beta vulgaris L.) leaf supplementation on biochemical and anthropometrical parameters in overweight and obese individuals: a pilot study.de Oliveira GV, Nascimento LADD, Volino-Souza M, Mesquita JS, Alvares TS.Beetroot-based gel supplementation improves handgrip strength and forearm muscle O(2) saturation but not exercise tolerance and blood volume in jiu-jitsu athletes.Dumar AM, Huntington AF, Rogers RR, Kopec TJ, Williams TD, Ballmann CG.Acute beetroot juice supplementation attenuates morning-associated decrements in supramaximal exercise performance in trained sprinters.Flueck JL, Bogdanova A, Mettler S, Perret C. Is beetroot juice more effective than sodium nitrate?Effects of a single dose of beetroot juice on cycling time trial performance at ventilatory thresholds intensity in male triathletes.Effects of oral supplementation with nitrate-rich beetroot juice in patients with pulmonary arterial hypertension-results from BEET-PAH, an exploratory randomized, double-blind, placebo-controlled, crossover study.Differential effect of beetroot bread on postprandial DBP according to Glu298Asp polymorphism in the eNOS gene: a pilot study.Acute ingestion of beetroot bread increases endothelium-independent vasodilation and lowers diastolic blood pressure in healthy men: a randomized controlled trial.The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis.The effect of variable doses of inorganic nitrate-rich beetroot juice on simulated 2,000-m rowing performance in trained athletes.Jajja A, Sutyarjoko A, Lara J, et al. Beetroot supplementation lowers daily systolic blood pressure in older, overweight subjects.The Effect of beetroot juice supplementation on dynamic apnea and intermittent sprint performance in elite female water polo players.Acute beetroot juice supplementation does not improve cycling performance in normoxia or moderate hypoxia.Muggeridge DJ, Howe CC, Spendiff O, et al. A single dose of beetroot juice enhances cycling performance in simulated altitude.The effects of a single dose of concentrated beetroot juice on performance in trained flatwater kayakers.Mumford PW, Kephart WC, Romero MA, et al. Effect of 1-week betalain-rich beetroot concentrate supplementation on cycling performance and select physiological parameters.Murphy M, Eliot K, Heuertz RM, Weiss E.
Whole beetroot consumption acutely improves running performance.Effects of dietary nitrate supplementation, from beetroot juice, on blood pressure in hypertensive pregnant women: A randomised, double-blind, placebo-controlled feasibility trial.Rahimi P, Mesbah-Namin SA , Ostadrahimi A, Abedimanesh S, Separham A, Asghary Jafarabadi M. Effects of betalains on atherogenic risk factors in patients with atherosclerotic cardiovascular disease.Rasica L, Porcelli S, Marzorati M, et al.
Ergogenic effects of beetroot juice supplementation during severe-intensity exercise in obese adolescents.Chronic high-dose beetroot juice supplementation improves time trial performance of well-trained cyclists in normoxia and hypoxia.Rokkedal-Lausch T, Franch J, Poulsen MK, et al. Multiple-day high-dose beetroot juice supplementation does not improve pulmonary or muscle deoxygenation kinetics of well-trained cyclists in normoxia and hypoxia.The relationship between resistance exercise performance and ventilatory efficiency after beetroot juice intake in well-trained athletes.Shepherd AI, Costello JT, Bailey SJ, et al. "Beet" the cold: beetroot juice supplementation improves peripheral blood flow, endothelial function, and anti-inflammatory status in individuals with Raynaud's phenomenon.Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis.Antihypertensive potential of combined extracts of olive leaf, green coffee bean and beetroot: a randomized, double-blind, placebo-controlled crossover trial.Wylie LJ, Kelly J, Bailey SJ, et al.
Beetroot juice and exercise: pharmacodynamic and dose-response relationships.All-natural nitrite and nitrate containing dietary supplement promotes nitric oxide production and reduces triglycerides in humans. .
Beetroot 101: Nutrition Facts and Health Benefits
There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.This means that beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.Dietary fiber is important as part of a healthy diet and linked to a reduced risk of various diseases ( 3 ).An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health ( 6 ).A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health ( ).On the other hand, dietary nitrite comes from food additives, baked goods, cereals, and processed or cured meats ( 10 , 15 ).Research shows that diets rich in nitrites and nitrates can have positive health effects, including lower blood pressure levels and decreased risk of many diseases ( 13 , 16 ).Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation ( 21 , 22 ).Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours ( 21 , 23 , 24 , 25 ).Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate (26, 27, 28 , 29 ).Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy ( 30 ).SUMMARY Beetroots can lower blood pressure, which may lead to reduced risk of heart disease and other ailments.Adverse Effects Beetroots are usually well tolerated — except for individuals prone to kidney stones.FODMAPs can cause unpleasant digestive upset in sensitive individuals, such as those with irritable bowel syndrome (IBS).SUMMARY Beetroots are usually well tolerated but contain oxalates — which may lead to kidney stones — and FODMAPs, which may cause digestive issues. .
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. .
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 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. .
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.A deficiency of folate could lead to a variety of conditions called neural tube defects.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/. .
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: 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. .