5 Health Benefits of Beetroot You Need to Know About
They are vibrant, nutritious, and now rising to top superfood status as new studies suggest a long list of benefits. Beets are a bright red root vegetable that can be found in roasted dishes, juices, salads, smoothies, and even desserts. Beetroot has been cultivated for centuries by the Romans and Greeks.
Beetroot—also called chukandar—has been used as a medicine, food, and natural dye in cultures all over the world. So what makes this root so beneficial for our bodies? Read some of the top health benefits below.
1. Heart Health
According to the Centers for Disease Control and Prevention, about one in every three adults suffers from high blood pressure in the United States. With high cholesterol diets increasing the risk of Heart Disease for many more adults across the country, heart-healthy foods are becoming important parts of our diets as we age. Many studies have suggested that beetroot can help lower blood pressure and therefore reduce the risk of a heart attack or stroke.
In a 2013 meta-analysis of 16 trials, researchers concluded that “beetroot juice supplementation was associated with a significant reduction in systolic [blood pressure].” Additionally, beetroot is rich in nitric oxide, something researchers have discovered can help tense blood vessels relax, ease the flow of blood, and maintain cardiovascular health.
Nitric oxide doesn’t just help improve your heart health, but your workouts too! With increased blood flow, your body is able to work harder for longer during exercise. One study found that the nitric oxide in beetroot can improve workout performance by acting as a “dietary neutracuetical capable of enhancing O2 delivery and reducing work of the heart.” For this reason, beetroot juice has become a popular pre-workout ingredient in smoothies, yogurts, and juices.
3. Weight Management
Beetroot is low in calories, takes a long time to digest, and is rich in fiber. The slow digestion time will help you avoid blood sugar spikes which cause you to crave unhealthy snacks. Meanwhile, the rich fiber and low-calorie content will help you stay full and energized for longer. Fiber will also help regulate digestion, reduce constipation, and boost metabolism.
Another bonus, beetroot doesn’t contain any cholesterol or fat, making it a perfect weight loss ingredient!
Betaine, one of the amino acids found in beetroot, has been shown to inhibit the signals that cause inflammation. Additionally, betaine consumption may help decrease age-related inflammation and other diseases triggered by aging bodies, according to studies. Beetroot also contains plenty of folate and fiber which also help reduce inflammation.
5. Cognitive Function
Need a memory boost? The nitric acid in beetroot juice is the star of the show once again as it can help increase blood and oxygen flow to brain and improve overall cognitive function. Since blood flow is increased specifically in the area of the frontal lobe that experiences degeneration from aging and dementia, beetroot can be used to help prevent a variety of cognitive dysfunctions. One study even found that one single glass of nitrate-rich beetroot juice could improve cognitive and task performance.
With so many long-lasting benefits for your heart, weight, and brain health, you’ll want to include plenty of beetroots into your diet this season! Add beetroot to your smoothies, salads, and roasted dishes. Or, if you don’t like the taste of beetroots, try a nutrition mix or supplement to get your daily dose of health benefits!
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