Beetroot’s scientific name is Beta vulgaris. It is a root vegetable. It has numerous health benefits because of the huge amounts of phytochemical and nutritional components available in them. So, it is called functional food. Let’s check here the health benefits, uses, and side effects of beetroot.
Vitamins and Nutrients of Beetroot
Beetroot is a colorful vegetable that has carbohydrates, proteins, fats, fiber, and various types of vitamins and minerals also.
Per 100 grams of beetroot, you will get Calcium 8%, Vitamin C 4%, Iron 5%, Vitamin B6 5%, energy 43 kcal, Carbohydrates 9.56g, Proteins 1.61 g, Fibre 2.8 g, total fat 0.17g, Calcium 16g, Iron 0.8g, Magnesium 23 mg, Sodium 40mg, Potassium 325 mg, Phosphorous 40mg, Vitamin C 4.9mg, Thiamin 0.031mg, Riboflavin 0.4 mg, Folate 109 ¼ g, Vitamin B-6: 0.067 mg.
Top 10 Health Benefits of Beetroot
We have already got the nutritional value of beetroot, let’s check out now the top health benefits of Beetroot.
Lower blood pressure
Beetroot naturally occurs in nitrates which are diverted into nitric oxide in the human body. This nitric oxide can relax and expand blood vessels and so helps to improve blood flow and reduce blood pressure. In fact, beetroot is an excellent source of blood pressure by lowering blood pressure within a couple of hours.
Grows stamina
The nitrates in beet get converted into nitric oxide in the human body which helps to reduce the potential amount of oxygen. This oxygen can be expended for low-intensity exercises and also increases tolerance to high-intensity exercises. Research has shown that people who eat beet juice just before taking exercise are able to exercise for a longer period of time.
Good for heart patients
Prominent amounts of triglycerides in your body cause consequential problems to the heart. Beetroot helps reduce triglycerides and cholesterol by increasing the amount of HDL cholesterol, namely good cholesterol. Besides, beetroot decreases the level of homocysteine as it contains the nutrient betaine. So, you can prevent the risk of heart attacks and strokes by taking beet regularly.
Reduce birth defects
Beets are packed with Vitamin B folates and so it helps to form a baby’s spinal column. So you can add beetroot to your diet if you are pregnant as folate deficiency can lead to a number of complications including defects in the neural tubes and ultimately defects in the brain, spine, or spinal cord. However, you need to consult with your doctor when you are pregnant.
Prevent cancer
The pigment betacyanins which are available in beetroot can prevent the growth of cancer cells. Beetroots are great to prevent colon, lung, and skin cancer. Meats are preserved using nitrates and the consumption of these meats may result in the formation of nitrosamine compounds in the body which ultimately leads to cancer. In this case, beetroot juice may reduce the cell mutations caused by these compounds.
Beetroot juice for dementia
With age, the blood flow to certain areas of the brain decreases which can lead to loss of cognition and eventual dementia. Studies have shown that drinking beetroot juice can improve the supply of oxygen to your brain and slows the progression of dementia as beetroots have high nitrate concentration.
Prevent respiratory problems
Beetroots are a great source of Vitamin C, which is a powerful antioxidant and good for the immune system. Vitamin C is not only a powerful antioxidant but protects your body against free radicals also. Besides, Vitamin C stimulates the activities of the white blood cells. Plus, beetroot contains natural beta-carotene which helps to prevent lung cancer.
Aids in the purification of blood and liver
Beetroot has betalain pigments and these elements support your body’s Phase 2 detoxification process and help to detoxify your body and thus purify your blood and liver. Calcium, betaine, B vitamins, iron, and antioxidants are available in beetroot and they are very good for your liver.
Beet helps to thin the bile and allows it to move smoothly through the liver and does not let any pressure being exerted on it. Moreover, beetroot has fiber that ensures that the toxins are properly removed from your liver and thus protects your liver. Zinc and copper in beetroot act as instrumental to protect the cells of the liver.
Beetroot benefits for eyes
Beta-carotene in beetroot helps to prevent cataracts, a type of blindness that mostly affects old people. Beta-carotene, which is a form of Vitamin A, prevents macular degeneration in elderly people also. Thus, by taking beetroot, you can get healthy eyes.
Beetroot used as an aphrodisiac
Beetroots have been used as an aphrodisiac for years. Beetroot has potential amounts of boron, a mineral, which stimulates the production of sexual hormones. Besides, beetroot boosts your libido, increases fertility and sperm mobility, and also helps to reduce frigidity when you are getting intimate with your partner.
Dosage of Beetroot Powder
Beetroot is good for your health because it has significant amounts of nitrate. Nitrate is a molecule that can regulate blood flow and oxygenate the body. So, beetroot is an excellent supplement that can be put into your diet to get various health benefits. If you are an athlete, it is almost mandatory for you.
Usually, beets contain around 6.4-12.8mg per kg. Nearly, 2-3 teaspoons of beetroot powder are the suitable dosage for you to give your body its daily nitrate levels. However, this dose can be higher for you if you have a target for a specific need. In the case of athletes, the manufacturers suggest drinking 140 milliliters per day.
Beetroot powder is easy to add to your diet as the flavor gives you a slightly sweet taste. You can take beetroot in different ways including smoothies, pancakes, muffins, soups, salad dressing, yogurt dips, and chocolate cake.
Side Effects of Beetroot
Beetroot is beneficial for your health and you can take it as a part of your regular diet. However, there are some side effects (reported) of beetroot.
-People who eat beetroot may notice red or pinkish urine and colored stools and panic. However, these are not harmful effects at all.
-Taking too much beetroot juice may increase blood levels of nitrates which encourage the formation of N-nitroso compounds (NOCs), a carcinogenic chemical that poses additional side effects.
-Many people have experienced skin allergies after eating beetroot.
As soon as you experience any of these side effects or allergic reactions after using beetroot, stop taking beetroot and contact your doctor immediately.
Verdict
Beetroot is a versatile food product that you can add to your diet. You consume the daily required amount of beetroot in raw, cooked, or powder form. It has huge health benefits but you need to take appropriate amounts and then it can be a generally safe food supplement for you. Beetroot has some side effects, but those are outbid by its amazing health benefits.
Source: United News of Bangladesh