Beetroot (Beta vulgaris), sometimes known as the table beet, garden beet, red beet, or simply beet, is a root vegetable. Beetroots are rich in dietary fiber, folate (vitamin B9), potassium, manganese, iron, and vitamin C, among other minerals.
Beets and beet juice have been linked to a variety of health advantages, including enhanced blood flow, reduced blood pressure, and improved physical efficiency.
The high amount of inorganic nitrates are responsible for several of these advantages. Raw beetroots are excellent, although they’re more commonly cooked or pickled. Beet greens, or the leaves of beets, can also be consumed.
Beetroot comes in a wide variety of colors, including yellow, white, pink, and dark purple. Whatever you need to learn about beets can be found in this article.
Table of Contents
1. Healthy dietary profile
Beet juice is high in a variety of vital vitamins and minerals. Drinking this vegetable juice on a regular basis can help prevent these vitamin deficiencies.
Organic beetroot juice provides 29 calories, no fat, and the following nutrients in a 100-milliliter (ml) serving, which is similar to a small glass:
- Protein in the amount of 0.42 grams (g)
- Carbohydrates: 7.50 g
- Sugar content: 5.42 g
- fiber (0.40 g)
Antioxidants can also be found in beet juice. Antioxidants diminish oxidative stress, which has been related to the development of cancer, inflammatory diseases, and heart disease, according to a study.
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2. Increasing blood pressure levels
Beetroots appear to help decrease blood pressure, according to a growing body of evidence. The nitrate concentration, according to researchers, is to blame.
Nitrates, which the body turns into nitric oxide, are abundant in beets. This substance dilates blood arteries, improving blood flow and lowering blood pressure.
The researcher provided volunteers with 70 ml of nitrate-rich beetroot juice or a nitrate-depleted placebo juice in a recent study. After only 30 minutes, the test group’s blood pressure dropped by 5.2 mm Hg more than the placebo group’s. The concentrated beetroot juice, on the other hand, had no effect after 24 hours.
Another testing procedure found that consuming 250 mL of beet juice every day for four weeks reduced blood pressure in hypertensive persons. People currently on prescribed medication, on the other hand, may not see the same benefits.
A 2015 study found that nitrate-rich beetroot juice did not lower blood pressure after one week when compared to nitrate-depleted beetroot juice in persons taking blood pressure drugs.
3. Defending the liver
Antioxidants, vitamin A, vitamin B-6, and iron are all found in beetroot juice. These substances assist the liver fight inflammation and oxidative stress while also improving its ability to eliminate waste from the blood.
In a recent small-scale animal study in rats with liver injury, researchers discovered that the rodents given beetroot extract had less liver damage than supervision rats.
4. Inflammation is reduced
The anti-inflammatory chemical betalains are found in beetroot juice. Belaains block particular signaling pathways involved in inflammatory disorders, according to a 2015 review.
According to a 2014 study, phenethylamine-betaxanthin, a betalain, lowered the function of an inflammatory enzyme by 32%.
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5. Keeping anemia at bay
Iron, a component of red blood cells, is abundant in beetroots. Red blood cells can’t carry oxygen around the body if they’re deficient in iron.
Iron deficiency anemia is a disorder that affects people who have low levels of iron. The risk of this illness can be reduced by including iron-rich foods in one’s diet.
The following are the signs and symptoms of iron deficiency anemia:
headaches, fatigue, loss of breath, dizziness, and a quick heartbeat.
6. Increasing athletic capacity
Nitrates and betalains, two chemicals found in beetroot juice, may help athletes perform better.
A systematic review published in 2017 found that Nitrates can improve athletic performance by increasing blood flow and oxygen to muscles, according to a reliable source.
The benefits of betalain on 28 experienced male cyclists were investigated in a 2018 study. Every day for a week, the bikers were given either 100 mg of beetroot concentrate or a placebo. The beetroot concentrate group had improved exercise efficiency and enhanced blood flow when compared to the placebo group.
Adverse consequences
In most circumstances, eating beets or drinking beetroot juice is safe and does not cause any adverse reactions.
Because of the natural colors in beets, drinking beetroot juice on a regular basis can change the color of urine and feces. Beeturia is the term for pink or purple urine, as well as pink or purple excrement. These hue shifts aren’t harmful and shouldn’t be taken seriously.
Beetroot juice contains nitrates, which alter blood pressure. Before including beets or beetroot juice in one’s diet, anyone with low blood pressure or who is actually undertaking prescribed medication should consult a doctor.
Beets are high in oxalates, which can lead to kidney stones in persons who are predisposed to them.
Beetroot Juice: How to Make It
Using a juicer, blender, or food processor, anybody can prepare beet juice at home.
Prepare the beets in the following manner:
1. Before thoroughly washing the beets, trim the tops off. For added nutrition, keep the beetroot skin on.
2. Finely chop the beets.
How to make beet juice:
1. Place a basin or pitcher in front of a juicer to capture any leftover material.
2. Place one beetroot piece at a time into the juicer.
3. Pour the beet juice into a glass and drink it right away, or chill it in the refrigerator for later.
How to make the beets blend:
1. In a blender, combine the beetroot pieces with a dash of water to help soften the beetroot.
2. Blend until completely smooth.
3. Using cheesecloth or a fine-mesh strainer, drain the juice to remove big lumps.
4. Remove the pulp from the beetroot juice and pour it into a glass. You can either chill it or serve it right away. Beet juice can be consumed alone or mixed with juice from other fruits and vegetables.
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Conclusion
Beetroots are a nutritious supplement to nearly everyone’s diet. Beetroots can be eaten raw or cooked, or beetroot juice can be consumed to reap the health advantages. Beet juice has several nutrients that are lost during the healing process.
