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Beets or beetroots, as they are often called, belong to the Chenopodiaceae family. Beetroots are one of the varieties of the Beta vulgaris species. They are frequently added as an ingredient to salads, soups, and pickles and are also used as a natural coloring agent. They bring many amazing health benefits for us. This article will provide you with the top health benefits of beets.
Contents
Health Benefits Of Beets
1. Lower Blood Pressure
Beets are abundant in dietary nitrates, which get converted into nitric oxide in the body. Nitric oxide helps to relax and dilate the blood vessels, thereby lowering blood pressure and preventing hypertension.
Dr. Shannon Amoils, senior research advisor at the British Heart Foundation, in his study said, “A daily glass of beetroot juice can lower blood pressure in people with hypertension – even those whose high blood pressure was not controlled by drug treatment.”
2. Improve Athletic Performance
Research shows that consumption of nitrate-rich, whole beets improves running performance in healthy adults. In another study, researchers found that people who drank beet juice increased their oxygen uptake by up to 16 percent. This is more than what a normal person can improve by training extensively! Beet juice has shown to improve athletic performance in runners, swimmers, and cyclists, making it an interesting sports drink that most people would never consider.
Beets contain a significant amount of carbohydrates that provide energy for prolonged sports activities. Carbohydrates are the natural building blocks of energy metabolism, and beets provide them without any of the negative side effects of many other carbohydrate-heavy foods. Optimal levels of carbs ensure the peak functioning of all important metabolic reactions that keep the organs functioning efficiently.
3. Good for Your Heart
Beets, along with spinach, carrots, and cabbage, are a great source of nitrates. Nitrates are compounds that convert to nitric oxide in the body. Nitric oxide opens up your blood vessels, which helps lower blood pressure and heart rate.
Think nitrates aren’t good for you? Don’t confuse the nitrates in beets with the nitrates and nitrites added to processed foods, like deli meat, which can form cancer-causing nitrosamines. Plants that naturally contain nitrates, like beets, also contain vitamin C and other compounds that prevent them from becoming nitrosamines.
In a 2014 study published in Hypertension, researchers found that drinking one cup of beetroot juice daily for four weeks was able to reduce blood pressure.
4. Reduce Inflammation in Your Body
The betalain in beets can reduce inflammation, which researchers theorize is partially due to its ability to interfere with the inflammatory signaling process.
The anti-inflammatory effects are so promising that some researchers believe beetroot extract supplements could rival the benefits of certain synthetic drugs.
Inflammation is a factor in many health problems, including heart disease, cancer, and obesity.
One study of individuals with knee pain found that a twice-daily dose of concentrated betalain reduced pain and improved joint function in people suffering from osteoarthritis in their knee joints.
5. Improve Digestive Health
Dietary fiber is an important component of a healthy diet. It has been linked to many health benefits, including improved digestion.
One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source. Fiber bypasses digestion and heads down to the colon, where it either feeds the friendly gut bacteria or adds bulk to stool. This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease, and diverticulitis. Moreover, fiber has been linked to a reduced risk of chronic diseases including colon cancer, heart disease, and type 2 diabetes.
6. Support Brain Health
Mental and cognitive function naturally decline with age. For some, this decline is significant and may result in conditions like dementia. A reduction in blood flow and oxygen supply to the brain may contribute to this decline.
Interestingly, the nitrates in beets may improve mental and cognitive function by promoting the dilation of blood vessels and thus increasing blood flow to the brain.
Beets have been shown to particularly improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking, such as decision making and working memory.
Furthermore, one study in type 2 diabetics looked at the effect of beets on simple reaction time, which is a measure of cognitive function.
Simple reaction time during a computer-based cognitive function test was 4% faster in those who consumed 8.5 ounces (250 ml) of beetroot juice daily for two weeks, compared to the placebo.
7. Have Anti-cancer Properties
The cancerous cell growth in lung, skin, and colon cancer can be counteracted by the pigment betacyanin is obtained from drinking beet juice. Beetroot extract is being studied for use in treating pancreatic cancer, breast, and prostate cancer.
Studies show that betalains are good at protecting the body against developing some cancers like lung, stomach, colon, and breast cancer. The rich red color of the beets comes from betacyanin, a plant pigment that some research indicates might help defend cells against harmful carcinogens. The unique fiber found in beets may be linked to a lower colon cancer risk.
Betacyanin, a plant pigment found in beets can help protect the body against some cancers.
8. Good for Liver Health
One of the health benefits of beets is that it is good for your liver. The betaines contained in beet juice stimulate the function of the liver. Extracts of beetroot help prevent fat from accumulating in the liver. This reduces oxidative stress levels. Beet juice is a very effective way to help your liver to get rid of damaging toxins. The methionine and glycine betaine help keep fatty acid from building up in the liver. The betaine in beets energizes the functions of the liver cells and helps to protect the liver bile ducts.
Beet juice is an effective way to help your liver get rid of damaging toxins.
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