In recent years, there has been a growing interest in the biological activity of red beet root and its potential health benefits. This brightly colored root vegetable is a nutrient power-house full of minerals and vitamins with sweet, earthy flavor. Moreover, beets are low in calories with zero cholesterol and small amount of fat, beet root is also high in sugar and carbohydrates. Red beetroot is a traditional popular vegetable in many parts of the world, it is consumed in various ways and in a considerable amount. Not all consumers actually know its true benefits.
Health benefits of beets
Below are some of the health benefits we discovered about beets:
- Helps aid digestion: In the Middle Ages beetroots were used as a home remedy for digestive disorder including constipation. The fiber and the antioxidant present in beets helps to flush out toxic substances from the body, keep the digestive health at an optimal level.
- Helps the brain health: Beet improve the brain neuroplasticity due to the nitrate present in them, these nitrates help to increase oxygenation of somatomotor cortex, a section of the brain that is responsible for planning, control and execution of voluntary movement. As people get older, blood flow to the brain decreases, which often lead to decreased cognition. Eating beet can slow or prevent this process.
- Beet May help to improve your blood pressure: Beets have the ability to decrease an elevated blood pressure level, which is a major risk factors for heart disease. According to some studies beetroot juice could significantly lower the level of both systolic and diastolic blood pressure. The effect appears to be greater for systolic blood pressure which is the pressure when your heart contracts, rather than diastolic blood pressure which is the pressure when your heart is relaxed. Also, row beets may exert a stronger effect than the cooked ones. The blood pressure lowering effects are likely due to the high concentration of nitrates present in this root vegetables. In your body dietary nitrates are converted into nitrate oxide, a molecule that dilates blood vessels and causes blood pressure level to drop. However, keep in mind that beet effect on blood pressure is only temporary. As such you need to consume them regularly to experience heart health benefit over a long term.
- May help boost your Immune system: beet root is high in fiber and promotes the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps to fight disease and boost your immune system.
- Can help improve your skin: Beet contains vitamin A that maintains healthy mucous membrane and improves skin health. Vitamin A also supports the daily replacement of skin cell, some believe that beetroot may help to purify the blood. More research still needs to be carried out to confirm this. Beet also contain vitamin C; Vitamin C helps protect the skin from the harmful effect of UV radiation. Adequate Vitamin C levels also minimize the formation of raised scars.
- Helps with weight loss: Beets are loaded with fiber but low in calorie, making them a great addition to your diet, if you’re looking to shed a few extra pounds. In fact, each cup of beets contains just 5 gram of calorie and 3.8 gram of fiber or up to 15 percent of the fiber you need for the whole day. When you eat fiber, it moves very slowly to the digestive tract to help keep you feeling full which can support satiety and promote weight loss.
- Help relieve inflammation: In many cases, inflammation is a normal response by the immune system that helps protects the body against foreign invaders and infection. The average person’s diet is very high in inflammatory compounds from ultra-processed food, high amounts of sugar and low amounts of nutrients, so consuming whole food like beet is an excellent way to keep inflammation in check.
- Beets helps with relief from sores and tight muscles: This is a great idea for those that exercise regularly, beetroot juice helps alleviate sores, stress and tight muscles. According to a study, it was discovered that those who consume beetroot juice for three consecutive days after exercising discovered that their muscles pains improved.
- Beets helps boost your energy and stamina: Regular consumption of beets juice is the reason behind the crimson drug test result in athletes, yes, some athletes consume beets and its juice for better endurance. By dilating the blood vessels nitrate ensure more energy supply to the muscle. In fact, nitrate level spike up with two to three hours after eating row beet or drinking beet juice.
Side Effects of Beets
Beets are high in oxalates, which can lead to kidney stone, if you’ve had kidney stone avoid beet or eat them only as a rare treat, oxalates can contribute to gout a type of arthritis, so eat beet sparingly if you are at risk. Eating beet can cause your stool to turn red, which is harmless, it might alarm you as it looks like blood but you’re just seeing the healthful red pigment.
How to prepare beets
- Juice a small beet and add fresh apple or orange juice.
- Serve roasted beet with a mint yoghurt sauce.
- Microwave beets in a bowl with little water for 10 minutes.
- Roast beets with sweet potatoes and add couscous.
Beetroots are of great health benefits, to fully experience the full health benefits of beetroot Eat them raw, cooked or drink the juice. Juice beets contains many nutrients than cooked ones.