Most people love beetroot. There are a few that don’t — but they probably haven't really given them a chance yet...
And if you haven't given them a chance, you’re missing out.
That’s because beetroot has healthy effects on so many aspects of your health that after reading this article, you’ll probably be down for eating with every meal!
So why is it a good idea to love beets? Let’s find out!
What are beets?
Beetroot is a vegetable that belongs to the same family as spinach and chard. The root is blood-red, and both the root and the leaves are edible.
While the leaves do taste bitter, the root is quite sweet (which is why it’s pretty easy to add to a diet for most people, although preparing it can be messy).
Interestingly, and not commonly known, is the fact that beets actually come in several different colors. While red is the most popular hue, you can also find golden yellow and green beets.
These have different nutrients that determine their color, and only red beets have the pigment betacyanin, which is thought to have anti-cancer properties (more on that later).
The many benefits of beets:
1. Say goodbye to chronic inflammation.
Inflammation is the body’s immune system at work. When this becomes abnormally prolonged (and occurs without a reason), it’s called chronic inflammation.
Chronic inflammation is associated with a variety of conditions, including heart disease, obesity, liver dysfunction, and cancer.
Beet has a pigment called betalain, which inhibits an enzyme called cyclooxygenase-2 (COX-2). COX-2 is responsible for making a wide range of chemicals that propagate inflammation and is upregulated in areas where inflammation is going on. By inhibiting COX-2, beets can soothe some of this inflammation down.
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Studies have shown beetroot extract to reduce kidney inflammation in rats that were pre-treated with a chemical that’s harmful to kidneys. Another study has shown betalain capsules to reduce the discomfort and pain associated with osteoarthritis in humans, a joint condition with significant inflammation.
Of course, doctors don’t use betalain capsules to treat inflammatory conditions yet, but including beetroot in your diet is a good idea, especially if you suffer from long-term conditions like heart disease
2. Beetroot can help you run (or cycle) faster and longer.
Beets also contain molecules called nitrates. These nitrates help your mitochondria work better at a cellular level. As mitochondria become more efficient at using oxygen and produce more energy, your athletic performance also improves.
Has this been demonstrated in a clinical setting? Absolutely, check out a few examples here:
- In one study with 7 men, 500 ml of beet juice daily for 6 days prolonged time to exhaustion during high-intensity exercise by around 20%
- Another study examined 9 cyclists, 500 ml of beetroot juice improved cycling time by 2.8% across 4 kilometers and 2.7% across 16 kilometers
If you decide to use beetroot to enhance athletic performance, make sure to consume it 2-3 hours before the game begins because that’s the time it takes for nitrates to peak in your blood.
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3. Beetroot reduces systolic blood pressure.
Remember those nitrates? They increase the amount of nitric oxide in the body, which widens the diameter of your blood vessels. As blood vessels dilate, the pressure inside them falls.
Studies have demonstrated that beets can reduce your blood pressure by up to 4-10 mmHg within a few hours.
Here are some points to remember:
- The blood pressure-lowering effect is greater for systolic blood pressure (the pressure when the heart contracts) than for diastolic pressure (the pressure when the heart relaxes)
- Raw beets may be better at lowering the blood pressure than cooked beets
- The blood pressure-lowering effect is transient. Blood nitrate levels fall after a period of about 6 hours, so regular consumption is required for sustained benefits
Also, beetroot is not a treatment for hypertension, which is persistently elevated blood pressure. If you have hypertension, you must consult a doctor
4. Beets may fight cancer.
While the scientific evidence for this is not very strong, the anti-cancer property of beetroot has been demonstrated.
Beetroot extract has been shown to arrest the division and development of:
- Tumor cells in animals
- Prostate, breast, and bladder cancer cells in humans
Beetroot pigment betacyanin is thought to be behind its anticancer property, and this is found only in red beet. However, more research is needed before doctors can tap the anticancer property of beetroot clinically.
5. Beets may save you from dementia.
Your mental and cognitive capabilities start declining as you age, and this is called dementia. As you start losing grip on things, the nitrates found in beet will come to your rescue yet again.
That’s because they dilate the blood vessels to your brain and improve the blood flow to it, especially to the frontal lobe (the front part of your brain, which is involved in higher-level thinking such as decision-making). A reduction in blood supply and oxygenation is thought to play a role in dementia, and this is what nitrates counter.
This study involving type 2 diabetics provides good evidence for this. During a cognitive test, simple reaction time (a measure of cognitive function) was 4% faster in subjects who drank 250 ml beetroot juice daily for 2 weeks than subjects who did not.
6. Beets have two important nutritional benefits.
Beets are known to contain a wide range of nutrients but only a small amount of calories. Some of those nutrients include:
- Iron
- Manganese
- Potassium
- Phosphorus
- Magnesium
- Fat
- Protein
- Fiber
- A whole lot of vitamins, including vitamins C, B6, and B9 (folate)
So you can see why beets are an excellent nutritional source. They provide a wide range of essential nutrients without burdening you with calories and causing unhealthy weight gains.
Especially important is the fiber content of beetroot. One cup contains around 3 grams of fiber, which is extremely important for gut health. Fiber increases healthy bacteria in the gut and maintains optimum gut motility, both of which ensures healthy functioning of the digestive tract.
Not only that, but fiber has also been shown to reduce the risk of long-term conditions like colorectal cancer and diabetes mellitus.
Some caveats to consider...
So Beetroot is amazing, right? Well yes, but take caution if you have:
- Kidney stones — beet has high amounts of oxalate, which can combine with calcium and lead to calcium oxalate kidney stones
- Gout — beetroot boosts uric acid in the body, which can lead to a gout attack
You should also be aware that beetroot can cause your urine to take on a pink color. While it’s certainly alarming, pink urine is completely harmless in this setting!
