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19 Amazing Health Benefits of Beetroot

Beetroot is the taproot portion of the beet plant and is usually known as beet or the table beet and the garden beet. It is one of the several cultivated varieties of Beta vulgaris and is grown for its edible taproots. It is known to be first cultivated by the ancient Greeks but is now cultivated in many regions of the world. Being a good source of many nutrients like vitamins, minerals, antioxidants, phytonutrients, flavonoids, phytonutrients etc. beetroot provides a number of health benefits. In this article, we will know about the major health benefits of beetroot, but first, let’s take a look at the below-mentioned nutrition chart of beetroot.

Nutrition Chart of Beetroot

Nutrition Chart of Beetroot
Source-USDA

Health Benefits of Beetroot

Health Benefits of Beetroot
Source-Pixabay.com

 (1) Provides Relief From Hypertension

Regular and moderate consumption of beetroot or beetroot juice has been found to be very beneficial for providing relief from high blood pressure or hypertension, which is a leading cause of various cardiovascular problems. This benefit of beetroot is mainly due to the presence of “Potassium” in it. Potassium is a natural vasodilator that relaxes our blood vessels, improves blood circulation and thus helps in managing high blood pressure.

In addition to this, the nitrate present in the beetroot also plays a significant role in regulating blood pressure level. As per a study conducted at the Queen Mary University of London, beetroot juice was found to lower the blood pressure level within a period of four weeks. This is because nitrates present in the beetroot gets converted to nitric oxide by our body, and helps in expansion of blood vessels.

(2) Keeps Our Cardiovascular System Healthy

Eating beetroot on a regular and moderate basis has been found to be very beneficial for our heart and aids in improving our cardiovascular health. This benefit of beetroot is because of the presence of various nutrients like vitamins, minerals, and antioxidants in them. The antioxidants present in the beetroot protect our cardiovascular system from the oxidative damage caused by the free radicals.

The potassium in beetroot aids in controlling high blood pressure which is a leading cause of various cardiovascular problems like heart attack, heart stroke, irregular heartbeat etc.

Beetroot is also a good source of dietary fibers that aids in regulating the cholesterol level of our system. It prevents the bad cholesterol from clogging up in the arteries and reduces the risk of atherosclerosis. It helps in reducing the level of bad LDL cholesterol from our system and increases the level of good HDL cholesterol from our system and thus helps in improving cardiovascular health.

(3) Reduces The Risk of Several Types of Cancer(s)

Eating beetroot on a regular and moderate basis has been found to be very beneficial for reducing the risk of several types of cancers like colon cancer, breast cancer, skin cancer, abdominal cancer etc. This benefit of beetroot is mainly because of the presence of antioxidants like Vitamin C, Vitamin E and other antioxidantal compounds like phytochemicals and phytonutrients in them.

These antioxidants fight with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our cells, and thus reduces the risk of abdominal cancer, breast cancer, skin cancer etc.

Free radicals are nothing but the unstabilized ions that gets formed during the oxidation process in our system. As these are unstabilized ions so they steal electrons from the neighboring molecules and cause oxidative damage to them.

In addition to this, betanin ( a form of betalain) present in the beetroot also plays a significant role in preventing lung cancer and skin cancers. It has been found that taking beetroot juice along with the carrot extract aids in the treatment of leukemia.

(4) Keeps Our Liver Healthy

The liver is a vital organ that plays an important role in keeping us healthy. Some of the important functions performed by the liver are secretion of bile juice, excretion of bilirubin, cholesterol and hormones, metabolism of fat and protein, enzyme activation, synthesis of plasma protein, and blood detoxification and purification.

Eating beetroot on a regular and moderate basis has been found to be very beneficial for keeping our liver healthy. This benefit of beetroot is mainly due to the presence of antioxidants like Vitamin C, Vitamin E and other antioxidantal compounds in them.

The antioxidants present in the beetroot fights with the free radicals of our body, stabilize them and thus prevent them from causing oxidative damage to our vital organs like liver and kidneys.

In addition to this, antioxidants also play an effective role in removing toxins and other impurities from our system. When there are fewer toxins in our system, it reduces the burden of detoxification from liver and kidneys and allows them to focus on other functionality.

Other nutrients like zinc and copper also play a significant role in keeping our liver healthy.

(5) Boost Energy Level

Eating beetroot or drinking bottle gourd juice on a regular and moderate basis has been found to be very effective for boosting energy levels. Various studies have confirmed that consumption of beetroot makes the muscles more fuel efficient and enhances our stamina. This benefit of beetroot is mainly because of the presence of nitrates in them.

Nitrates present in the beetroot improves blood flow, cell signaling, and hormones, which significantly boost the energy level. Beetroot has also found to be useful in reducing the muscle usage of adenosine triphosphate which is the chief source of energy in our body. This helps in conserving energy and keeps us active and energetic for a longer duration.

As per another study, it was found that runners who took beetroot juice on a regular basis were likely to perform better in comparison to runners who didn’t. This benefit is because of the ability of beetroot to enhance the oxygen-carrying capacity of the blood, and also reduces the amount of oxygen required by the muscles for optimal performance.

(6) Provides Relief from Inflammation

Regular and moderate consumption of beetroot or beetroot juice has been found to be very beneficial for providing relief from inflammatory diseases like arthritis, rheumatism, gouts etc. This benefit of beetroot is mainly due to the presence of antioxidants like Vitamin C in it.

Vitamin C is anti-inflammatory in nature which means it is very effective for providing relief from pain and inflammation caused by the inflammatory diseases like gouts, arthritis, rheumatism etc. The antioxidants present in the beetroot fights with the free radicals of our body, stabilize them and thus prevents them from causing oxidative damage to our cells.

Other compounds like folate, betalains, and dietary fibers also play a significant role in keeping inflammation at bay.

As per an Iranian study, it was found that consuming beetroot juice is very effective for protecting our kidneys from the inflammation.

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(7) Improves Cognitive Functions

Eating beetroot or drinking beetroot juice on a regular and moderate basis plays an important role in keeping our brain and neurological system healthy. This benefit of beetroot is mainly because of the presence of various nutrients like vitamins, minerals, and antioxidants in them.

The antioxidants present in the beetroot fights with the free radicals of our body, stabilize them and thus prevents them from causing oxidative damage to our cells, including the brain cells aka neurons. This plays an important in improving our cognitive functions and reduces the risk of various neurological problems like Alzheimer’s disease, Parkinson’s disease, dementia, amnesia etc

As per UK study, it was found that dietary nitrate present in the beetroot improves blood flow in the cerebral and thus enhances the functioning our brain and neurological system.

In addition to this, other nutrients like zinc, iron, copper etc. present in the beetroot also play a significant role in enhancing our brain functioning.

(8) Aids In Controlling Blood Sugar

Consuming beetroot on a regular and moderate basis has been found to be very beneficial for the diabetic patients or those who are at the risk of developing diabetes. Glycemic index of beetroot is 64 which is considered as moderately high. Having a high glycemic index means the substances releases sugar into the bloodstream at a higher rate and causes a sudden spike in the blood sugar level.

However, this is not the case with beetroot. Although beetroot has a high glycemic index, they are low in carbohydrates. Being low in carbohydrates means one need to eat at least 4 cups of beetroot in order to increases the blood sugar level.

Additionally, the dietary fibers present in the beetroot also plays a major role in regulating blood sugar. This is because the dietary fibers reduce the rate at which sugar gets absorbed into the bloodstream.

(9) Good For Our Digestive System

Eating beetroot on a regular basis has been found to be very beneficial for our stomach and helps in keeping our digestive system healthy.

This benefit of beetroot is mainly due to the presence of various nutrients like vitamins, minerals, antioxidants, dietary fibers etc. in them. The dietary fibers present in the beetroot acts as a natural laxative, improves bowel movement and ensures smooth elimination of stool from our system. This provides relief from constipation and other digestive problems like abdominal pain, irritable bowel syndrome, intestinal gas etc.

Antioxidants like vitamin C and other antioxidantal compounds like phytonutrients, polyphenols etc. protect our digestive system from the oxidative damage caused by the free radicals. It also reduces the risk of various cancers like pancreas cancer, abdominal cancer, colon cancer etc.

Other nutrients like vitamin B complex, folate etc. present in the beetroot also plays a significant role in improving digestion.

Beetroot is also good for enhancing our liver health which enhancing the production of bile juice and thus aids in digestion.

(10) Manages Cholesterol Level

Regular and moderate consumption of beetroot has been found to be very effective for managing our cholesterol level.

Eating beetroot decreases the level of bad LDL cholesterol from our system and increases the level of good HDL cholesterol from our system. The dietary fibers present in the beetroot also plays a significant role in managing cholesterol level.

This prevents our fat and plaque from getting clogged up in the arteries and thus reduces the risk of atherosclerosis. High level of bad cholesterol in our system is bad for our heart too and is a leading cause of various cardiovascular problems like narrowing of arteries, heart attack, heart stroke, irregular heartbeat etc.

(11) Beneficial During Pregnancy

Pregnancy is an important stage in every woman’s life. Eating a healthy food during pregnancy is very important because food a mother eats during pregnancy not only determines her health but also the growth and development of the fetus in her womb.

Beetroot has been found to be very beneficial for pregnant women. This benefit of beetroot is mainly because of the presence of various nutrients like vitamins, minerals, antioxidants etc. in them. The antioxidants present in the beetroot fights with the free radicals of our body, stabilize them and protects the uterus from the oxidative damage caused by the free radicals.

The folic acid or the folate present in the beetroot aids in the brain development of the fetus, and also prevents the fetus from the neural tube defects like spina bifida.

Other nutrients like zinc, copper, iron etc. also plays a major role in maintaining a healthy pregnancy.

(12) Aids In Treating Anemia

Consuming beetroot on a regular and moderate basis has been found to be very effective in treating anemia. Anemia is a condition caused by the deficiency of iron in our body. Some common symptoms of anemia are dizziness, fatigue, shortness of breath, rapid heartbeat etc.

This benefit of beetroot is because of the abundance of Iron in it. Iron plays an important role in increasing the level of hemoglobin level in our blood, which carries oxygenated blood to cells and tissues of our body and provides nourishment to them. This aids in reducing the risk of anemia and also keeps us healthy.

Vitamin C present in the beetroot increases the absorption of iron in our system, and this also aids in treating anemia.

Suggested Read- 11 Major Side Effects of Eating Too Many Beetroots

(13) Improves Sexual Health

Beetroot is aphrodisiac in nature which means they are very effective for improving our sexual health. This benefit of beetroot is mainly because of the presence of boron in it. Boron is an important mineral that aids in the production of sex hormones in our body. The nitrate present in the beetroot increases blood flow in the system, and make erections better.

Another compound Betaine present in the beetroot relaxes our mind, and tryptophan contributes to happiness.

Other nutrients like niacin, folic acid etc. in the beetroot also enhances our sexual health.

(14) Good For Eyes

Our eyes are our window to the world as they allow us to enjoy the beauty of this world. It is important for us to make sure that we are taking a good care of our eyes, and beetroot can help in doing the same.

It has been found that regular and moderate consumption of beetroot or beetroot juice is very beneficial for our eyes, and keeps our vision sharp. This benefit of beetroot is mainly because of the antioxidants like vitamin C and other antioxidantal compounds in them.

These antioxidants fight with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our eyes. This reduces the risk of age-related macular degeneration, cataract, glaucoma etc.

Beetroot is also a good source of carotenoid that reduces the risk of cataract formation.

Other nutrients like zinc etc. also keeps our eyes healthy.

(15) Strengthens Our Bones And Teeth

Eating beetroot or drinking beetroot juice on a regular basis has been found to be very beneficial for making our bones and teeth stronger. This benefit of beetroot is mainly because of the presence of the presence of bone-strengthening minerals like calcium, magnesium, and phosphorus in them. Presence of these minerals makes our bones and teeth stronger, and also reduces the risk of osteoporosis, a condition in which our bones become extremely weak and fragile.

Silica present in the beetroot also plays a significant role in bone strengthening as it increases the efficiency of our body to utilize calcium.

As per a study conducted by the University of Maryland Medical Centre, it was found that the betaine present in the beetroot aids in lowering the level of homocysteine in our body. An elevated level of homocysteine in our body can increase the risk of osteoporosis, and may also lead to blood clots and atherosclerosis.

(16) Promotes Weight Loss

Eating beetroot or drinking beetroot juice on a regular basis has been found to be very beneficial for the individuals who are on a weight loss regime or those who would like to get rid of some extra pounds. This weight loss benefit of beetroot is mainly because of its low caloric value. Eating 100 grams of beetroot provides around 43 calories which is considered as low in comparison to fruits like avocados, prunes, dates etc.

In addition to this, beetroot is also a good source of dietary fibers that keep our stomach satisfied for longer duration and decreases our urge to eat again and again, and thus aids in controlling overeating. As overeating is a major cause of obesity, so by controlling overeating beetroot aids in weight loss.

(17) Provides Antioxidantal Benefits

Consuming beetroot on a regular and moderate basis provides a number of antioxidantal benefits. This is because of the presence of antioxidants like Vitamin C, Vitamin E and other antioxidantal compounds like phytochemicals, polyphenols, phytonutrients etc. in them.

The antioxidants present in the beetroot fights with the free radicals of our body, stabilize them and prevents them from causing oxidative damage to our cells and tissues. This reduces the risk of various types of cancers like colon cancer, abdominal cancer, skin cancer, pancreas cancer etc. In addition to this, they also aid in eliminating toxins from our system, and this helps in keeping our vital organs like liver and kidneys healthy.

Antioxidants also boost the production of collagen in our system. Collagen is an important amino acid found in abundance in our connective tissues like joints, and as well as bones, tendons, cartilage, blood vessels, nails etc. and provides the shape and structure. By increasing the production of collagen in our system, antioxidants tightens our skin, maintains elasticity of our skin and reduces the risk of fine lines and wrinkles.

Vitamin C, an antioxidant present in the beetroot is anti-inflammatory in nature which means it provides relief from pain and inflammation caused by the inflammatory diseases like gouts, rheumatism etc.

(18) Strengthens Immune System

Our Immune system plays an important role in keeping us healthy as it is the immune system that prevents the disease-causing microbes like bacteria and virus from invading our body. And, even if somehow microbes manage to enter our body, it is the immune system that fights with them and makes us healthy again.

Regular and moderate consumption of beetroot has been found to be very beneficial for making our immune system stronger. This immune strengthening benefit of beetroot is mainly due to the presence of antioxidants like Vitamin C, Vitamin E and other antioxidantal compounds like polyphenols, phytonutrients etc. in them.

The antioxidants present in the beetroot fights with the free radicals of our body, stabilize them and thus prevents them from causing oxidative damage to our cells, including the white blood cells that form the backbone of our immune system.

When our immune system is stronger, we are less likely to get infected by the disease-causing microbes and the risk of fever, flu etc. diminishes automatically.

Other nutrients like vitamin B complex, iron, folate etc. also plays a significant role in making our immune system stronger.

(19) Prevent Respiratory Problems

Consuming beetroot or drinking beetroot juice on a regular and moderate basis has been found to be very beneficial for our respiratory system and aids in providing relief from respiratory problems like asthma at bay.

This benefit of beetroot is mainly due to the presence of antioxidants like Vitamin C and other antioxidantal compounds in them. The antioxidants present in the beetroot protect our respiratory system from the oxidative damage caused by the free radicals.

Beta-carotene present in beetroot is very effective for reducing the risk of lung cancer and also for relieving asthma.

It should also be noted that the antioxidants present in the beetroot strengthens our immune system, and prevents us from the disease-causing bacteria, virus, fungus and as well as the protozoan toxins responsible for various infections and illness.

Reference(s)

http://www.stylecraze.com/articles/top-10-health-benefits-of-beetroot/

https://food.ndtv.com/food-drinks/benefits-of-beetroot-in-the-pink-of-health-1237538

https://en.wikipedia.org/wiki/Beetroot

https://www.nutrition-and-you.com/beets.html

 

Disclaimer

The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.

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