Beetroot: Health benefits, Nutritional Value and More

Beetroot, also known as beet, is a versatile and vibrant vegetable that has gained significant popularity in recent years due to its innumerable health advantages.

Beetroot contains copious amounts of essential nutrients and antioxidants, making it a superfood. These can enhance overall health and wellness. Beetroot’s nutritional facts suggest that it provides an array of advantages that promote optimal well-being, whether you consume it raw, cooked or in juice form. In this blog, let's delve into the nutritional benefits of beetroot and explore the twelve remarkable health benefits this root vegetable offers.

Nutritional Value of Beetroot

Beetroot’s nutritional facts confirm that it is a good source of essential vitamins and minerals, including vitamins C, B6, folate, magnesium, iron, and potassium. Additionally, it contains dietary fibre and beneficial plant compounds such as betalains and nitrates. These compounds contribute to the vibrant colour of beetroot and are responsible for many of its health-promoting properties. One cup of raw beetroot (approximately 136 grams) contains:

• Energy: 58 calories, making it a low-calorie food choice.
• Fibre: 2.2 grams
• Total Fat: 0.2 grams
• Sodium: 3% of Daily Value
• Potassium 11% of Daily Value
• Folate: 34% of Daily Value
• It also contains 7% each of daily vitamin C, iron, and B6.

12 Health Benefits of Beetroot 

1. Boosts Heart Health: Beetroot is a heart-friendly vegetable that supports cardiovascular health in various ways. Its high content of dietary nitrates helps decrease blood pressure (B.P.) by dilating blood vessels and improving blood flow. Regular consumption of beetroot reduces the risk of heart disease and stroke. Additionally, the presence of betaine in beetroot helps reduce homocysteine levels, a compound linked to an increased chance of heart disease.
2. Enhances Athletic Performance: Athletes and fitness experts can benefit significantly from incorporating beetroot into their diet. The nitrates compound in beetroot can improve exercise performance by enhancing oxygen utilisation and increasing endurance. According to various studies, consuming beetroot juice before workouts or athletic events can improve stamina and delay fatigue.
3. Supports Brain Health: The nitrates in beetroot can also positively affect cognitive function and brain health. These compounds promote the dilation of blood vessels in the brain, resulting in increased blood circulation and oxygen supply. This improved circulation can enhance mental performance, memory, and concentration. Moreover, beetroot's antioxidant properties help protect brain cells from damage caused by free radicals, diminishing the risk of age-related cognitive decline.
4. Promotes Digestive Health: The fibre content in beetroot promotes a healthy digestive system. It helps maintain regular bowel movements, prevent constipation, and support a healthy gut microbiome. The betalains in beetroot possess anti-inflammatory properties that can lower the risk of digestive disorders such as inflammatory bowel disease. Additionally, beetroot juice has been found to increase the production of digestive enzymes, further aiding digestion.
5. Boosts Immune System: Beetroot's impressive nutritional profile and high vitamin C content make it a valuable ally in supporting a robust immune system. Vitamin C is famous for its immune-boosting properties and ability to activate white blood cell production. Regular intake of beetroot can help ward off infections and protect against common illnesses, such as the flu and colds.
6. Enhances Liver Function: The betalains present in beetroot contribute to its liver-protective properties. These compounds aid in detoxification and stimulate the liver's natural enzymes, helping to eliminate toxins from the body. Regular consumption of beetroot can support liver health and prevent liver damage caused by oxidative stress and inflammation.
7. Supports Weight Loss: Beetroot's low calorie and high fibre content make it an excellent addition to a weight management diet. The fibre in beetroot promotes feelings of fullness and satiety, reducing the likelihood of overeating. Additionally, the nitrates in beetroot help improve exercise performance, enabling individuals to burn more calories during physical activity. By incorporating beetroot into a balanced diet, you can achieve weight loss goals more effectively.
8. Regulates Blood Pressure: The nitrates in beetroot play a crucial role in regulating blood pressure levels. Our body converts nitrate into nitric oxide, which helps relax and dilate blood vessels, thereby reducing blood pressure. Studies have shown that regular beetroot or beetroot juice consumption can significantly reduce blood pressure, especially among individuals with hypertension.
9. Supports Eye Health: The antioxidants in beetroot, particularly beta-carotene and lutein, promote healthy vision and guard against age-related macular degeneration and cataracts. These antioxidants help neutralise damaging free radicals in the eyes and reduce inflammation, thus preserving eye health and enhancing visual acuity.
10. Improves Skin Health: The abundance of antioxidants in beetroot contributes to its skin-enhancing properties. These antioxidants protect the skin against oxidative damage and premature ageing caused by free radicals. Regular consumption of beetroot can promote a healthy complexion, reduce the appearance of wrinkles and age spots, and provide a natural inner glow to the skin.
11. Supports detoxification: Beetroot's detoxifying properties can help cleanse the body and eliminate toxins. The betalains in beetroot aid liver function, while its high fibre content supports the elimination of waste through the digestive system. Regular consumption of beetroot can assist in flushing out toxins and promoting a healthy and efficient detoxification process.
12. Promotes Hair Health: The various nutrients present in beetroot, such as vitamin C, iron, and folate, contribute to healthy hair growth and maintenance. These nutrients support collagen production, a protein that strengthens hair follicles and boosts hair growth. Furthermore, beetroot's antioxidant properties help protect the scalp and hair from damage caused by free radicals, leading to healthier and more lustrous hair.

Conclusion

Including beetroot in your diet can be a simple and effective method of improving your overall health and well-being. Its impressive nutritional profile, coupled with its numerous health advantages, make it a valuable addition to any balanced diet. Whether consumed raw, cooked, or in juice form, the advantages of beetroot extend beyond its vibrant colour and rich taste. So why not unlock the potential of this secret superfood and experience the remarkable health benefits beetroot has to offer?