12 Amazing Health Benefits Of Beets That No Other Vegetable Can Beat
Beetroots are a type of diverse vegetable that possess a vivacious color due to betacyanin. Apart from making your dish colorful, beetroots are thronged with many pivotal vitamins, minerals, and plant compounds. You can prepare many scrumptious dishes like hummus, fries, and salads by using beetroots and enjoy beetroot benefits.
Let’s dig out some of the top-most beetroot benefits on health.
Beets contain an astonishing nutritional profile. Though low in calories, they contain valuable vitamins and minerals.
Now, consider beetroot nutritional value of 100 grams.
- Calories: 44
- Protein: 1.7 g
- Fat: 0.2 g
- Carbs: 10 g
- Fibre: 2 g
- Folate: 20% of the Daily Value (DV)
- Manganese: 14% of the DV
- Copper: 8% of the DV
- Potassium: 7% of the DV
- Magnesium: 6% of the DV
- Vitamin C: 4% of the DV
- Vitamin B6: 4% of the DV
- Iron: 4% of the DV
Beetroot Nutrition Facts
- Beets contain a higher value of folate (a vitamin which is important in growth, development, and heart health)
- Beetroots are loaded with manganese (a mineral that improves bone formation, nutrient metabolism, brain function, and more)
- Beets are richer in copper (a prerequisite mineral for energy production and the synthesis of certain neurotransmitters)
12 Amazing Health benefits of Beetroots
1. Minimize Your Blood Pressure
Beets are beneficial in reducing the levels of blood pressure. Thus, they minimize the risk of heart disease. Many healthcare experts believe that beetroots reduce both systolic and diastolic blood pressure. Moreover, raw beetroots are more beneficial and effective as compared to cooked ones.
Beetroots contain higher concentrations of nitrates. This is the molecule that dilates blood vessels and influences blood pressure levels to drop. Beets are an excellent source of folate. Increasing your folate intake will strikingly minimize your blood pressure level.
2. Fight Against Inflammation
Due to the component betalains, beetroots possess anti-inflammatory properties. Chronic inflammation is associated with several diseases like obesity, heart disease, liver disease, and cancer. Medical studies have proved that the consumption of beets reduces several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a).
3. Beneficial for Digestive Health
Beetroot (one cup) contains 3.4 grams of fibre that improves your digestion. Consumption of beetroot prevents digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis. Fibre minimizes the risk of various diseases including, colon cancer, heart disease, and type-2 diabetes.
4. Improve Brain Health
Beetroots contain nitrates that improve brain function by promoting the dilation of blood vessels. Beets are beneficial in improving blood flow to the frontal lobe of the brain (an area that influences your decision-making capacity and working memory).
5. Possess Anti-Cancer Properties
Beetroot contains a plethora of cancer-fighting components, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid. Test-tube studies have revealed that beetroot extract minimizes the division and growth of cancer cells. But more medical studies are required to establish such claims.
6. Balance Energy Intake
Beets are low in fat and high in calories hence they balance your energy intake. But they contain moderate amounts of protein and fiber. Both nutrients are beneficial in achieving and maintaining moderate weight. The fiber in beets minimizes your appetite and gives a feeling of fullness.
7. Prevents Anemia
Red beetroots contain a good amount of iron that prevents anemia and boosts the regeneration of red blood cells. Moreover, vitamin C in beetroot improves the absorption of iron.
8. Promotes Liver Detoxification
Beetroots are beneficial for the health of your liver. Pectin (a water-soluble fiber) in beets removes toxins from the liver. These superfoods can reverse fatty liver disease.
9. Minimize Birth Defects
Beets are excellent for pregnant women as they offer Vitamin B (folate). Folate is essential in the development of an infant’s spinal column. Folate deficiency may lead to various birth defects, including neural tube defects.
10. Prevent Cataracts
Due to the presence of beta-carotene (vitamin beets are useful in preventing age-related blindness (Cataract). So, eating beets is good for your eyes.
11. Improve Bone Health
Beets contain minerals like boron, copper, and magnesium that improve bone metabolism. Beetroots also possess potassium that preserves calcium within the body and minimizes the loss of calcium.
Beetroots have plenty of antioxidants and vitamin C, thus, they are beneficial for your skin. Eating beetroots every day will give you a sufficient dose of antioxidants that fight free radicals, and make you look younger.
The Bottom Line
These are some of the uses of beetroots concerning your health. Beets offer an array of health benefits. Moreover, you can incorporate these vegetables easily into your diet as salads, side dishes, or smoothies.
Who should avoid beetroot?
People who are having stone problems (kidney or gallbladder stones) should avoid beetroot. Beetroot contains a higher amount of oxalate that will enhance the problem of stones in the kidney.
What are the disadvantages of beetroot?
You may develop some common allergies like skin rash, hives, itching, chills and fever after consuming beetroot. Sometimes, beetroot juice may shrivel the vocal cords and thus, you can’t swallow your food properly. If you are allergic to beetroot, you should discard this vegetable.
What is the best time to eat beetroot?
To enjoy all the benefits of beetroot, you should consume it in the morning.
How many beetroots should I eat a day?
One cup of beetroot (136 grams) is adequate for your daily intake. Do not consume more than this dose, as it may lead to some side effects.
Do beets beneficial for belly fat?
If you are trying to lose your belly fat, you should incorporate beetroot into your diet. This vegetable has many powerful nutrients that will speed up the fat reduction in the stomach.
Can I eat beetroot raw?
You can eat raw beetroot. While eating raw, you will not lose any water-soluble nutrients.