12 Health Benefits of Beetroot

Beetroot, with its vibrant colour and earthy flavour, is a powerful nutritional asset. This unassuming vegetable has gained attention for its potential to boost overall health and well-being. From supporting heart health to enhancing athletic performance, the benefits of beetroot have sparked interest among health-conscious individuals and researchers alike.

Let's explore the beets nutritional information and uncover 12 health benefits that might make you reconsider this often-overlooked vegetable. We'll also discuss potential side effects to be aware of when consuming beets. 

Nutritional Value of Beets

Beetroot, a vibrant and versatile root vegetable, offers a wealth of essential micronutrients contributing to overall health and wellness. This humble vegetable packs a powerful nutritional punch, making it a valuable addition to any diet.

• A 100-gm serving of raw beetroot contains approximately 43 calories, making it a low-calorie snack for those watching their energy intake. It provides about 10 gms of carbohydrates, including 2.8 gms of dietary fibre, which supports digestive health and helps maintain feelings of fullness.
• Beetroot is an excellent source of various vitamins and minerals. It contains significant amounts of folate, a B vitamin crucial for cell growth and DNA synthesis. This vegetable also provides manganese, which plays a role in bone formation, wound healing, and metabolism.
• One of the standout features of beetroot is its high nitrate content. These compounds have gained attention for their potential to improve cardiovascular health and athletic performance. The body changes nitrates into nitric oxide, which helps relax blood vessels and increase blood circulation.
• Beetroot also contains betalains, powerful antioxidants responsible for its deep red colour. These compounds have anti-inflammatory properties and may help protect cells and organelles from damage caused by free radicals.
• Beetroot is an excellent source of potassium, an essential mineral that supports heart function and helps regulate blood pressure. 
• Beetroot also contains small amounts of iron necessary to produce red blood cells (RBCs) and transport oxygen throughout the body.
• Beetroot provides a modest amount of protein, about 1.6 grams per 100-gm serving. 
• In terms of micronutrients, beetroot contains vitamin C, which supports immune function and works as an antioxidant. Beetroot also provides small amounts of other B vitamins, including thiamine and riboflavin, essential for energy metabolism.

12 Health Benefits for Beets

Beetroot offers many health benefits, making it a valuable addition to any diet. This root vegetable packs a powerful nutritional punch and has gained attention for its potential to enhance overall well-being.

1. Lower Blood Pressure: Beetroot can effectively reduce elevated blood pressure levels. Studies have demonstrated that daily consumption of beetroot juice can significantly diminish systolic and diastolic blood pressure. This effect is caused by the high nitrate content in beets, which the body converts to nitric oxide. Nitric oxide relaxes and expands blood vessels, improving blood flow throughout the body.
2. Enhanced Athletic Performance: Athletes may find beetroot particularly beneficial. The nitrates in beetroot juice have been linked to improved endurance and cardiorespiratory performance. It can increase the time to exhaustion during exercise, allowing athletes to perform at a certain level for up to 16% longer. This stamina-boosting property makes beetroot an excellent supplement for improving their athletic abilities.
3. Anti-inflammatory Properties: Beets contain betalains, powerful antioxidants that possess anti-inflammatory properties. While human studies are limited, these compounds show promise in combating chronic inflammation, which has been associated with conditions such as obesity, heart disease, and cancer.
4. Potential Cancer-fighting Properties: Early studies suggest that beetroot may have cancer-fighting potential and beetroot juice can slow the division and growth of cancerous cells. However, more research is needed to understand this benefit fully.
5. Improved Gastrointestinal Health: The high fibre content in beetroot supports digestive health by promoting good gut bacteria growth. This can help with certain conditions, like inflammatory bowel disease (IBD) and prevent constipation.
6. Better Brain Function: The nitrates in beetroot may improve cognitive function, especially in older adults. One study found that a high-nitrate diet could enhance oxygen flow to brain regions often affected by dementia.
7. Weight Management: Despite their sweet taste, beets are low in calories and high in water content. They also contain moderate amounts of protein and fibre, which can help maintain a feeling of fullness, making them an excellent addition to a weight management diet.
8. Heart Health: The nitric oxide produced from beetroot's nitrates lowers blood pressure and improves overall heart health. It enhances the power of heart muscles, potentially benefiting patients with heart failure.
9. Liver Support: Regular consumption of beetroot juice increases the production of certain detoxifying liver enzymes. This helps protect the liver and allows it to function more efficiently.
10. Coping Fatigue: Beetroots are enriched in potassium minerals, which help fight off fatigue and generalised weakness.
11. Healthy Pregnancy: The folate in beetroot may benefit pregnant women, as it is essential for normal red blood cells and certain amino acids. Studies have demonstrated that maintaining a healthy level of folate intake during pregnancy can lower the risk of neural birth defects in the baby.
12. Skin Health: Beetroots are enriched in vitamin C, which helps produce collagen, the protein that keeps skin youthful. Beetroots also contain antioxidants, which prevent wrinkles and free radical-induced damage.

Beets Side Effects

The following are several potential side effects of beetroots:

• Consuming beets can cause beeturia, a harmless condition where urine and stools turn pink or red. It occurs due to the vegetable's natural pigments and shouldn't cause alarm.
• Individuals with a history of kidney stones should exercise caution when eating beets. The high oxalate content in beetroot can contribute to developing renal stones in susceptible people. Those prone to renal stones should consult a doctor before adding beets to their diet.
• Beetroot contains FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), leading to digestive discomfort in some people. People who have sensitive digestive systems or irritable bowel syndrome (IBS) may experience bloating, gas, or stomach pain after consuming beets.
• While beneficial for many, the high nitrate content in beets can pose risks for certain groups. Infants under six months old are particularly susceptible to nitrate poisoning, which can lead to methemoglobinemia, a condition affecting the blood's oxygen-carrying capacity. 
• Pregnant women and individuals with nitrate sensitivity should also be cautious.
• Beetroots have a moderate glycemic index, which can cause a spike in blood sugar levels after consumption. People with diabetes mellitus or those managing their blood sugar should monitor their beetroot intake and consider consuming it as part of a balanced meal to mitigate this effect.
• Excessive consumption of beets can lead to temporary discolouration of the tongue, giving it a red or pink tint. This condition, known as beetroot tongue, is harmless and typically resolves on its own.
• Despite these potential side effects, beetroot remains a nutritious addition to most diets when consumed in moderation. As with any dietary change, it's wise to introduce beets gradually and pay attention to how your body responds.

Conclusion

Beetroot, with its vibrant colour and earthy flavour, influences health in numerous ways. From decreasing blood pressure to improving athletic performance, this humble root vegetable packs a nutritional powerhouse. Its high nitrate content, antioxidants, and fibre make it a valuable contribution to a balanced diet plan. By adding this nutritious vegetable to your meals, you can tap into its many health-boosting properties. Remember, moderation is key, and it's always a good idea to chat with a doctor before making significant changes to your diet. So why not give Beetroot a try? Your body might thank you for it.

Dt. Sushma
Dietician and Nutrition