Why is beet good for you

A milliliter ml serving of organic beetroot juice, which is equivalent to a small glass, contains 29 calories , no fat, and the following nutrients:. Beetroot juice also contains antioxidants. Antioxidants reduce oxidative stress , which research has linked to the development of cancer , inflammatory conditions, and heart disease. Researchers believe that this is due to their nitrate content. Beets naturally contain large quantities of nitrates, which the body converts into nitric oxide.

This compound dilates the blood vessels, which improves blood flow and lowers overall blood pressure. In a recent study , researchers gave participants 70 ml of either nitrate-rich beetroot juice or a nitrate-depleted placebo juice. The blood pressure of those in the test group decreased by 5. However, the effect of the concentrated beetroot juice subsided within 24 hours. Another small-scale study showed that drinking ml of beetroot juice every day for 4 weeks lowered blood pressure among people with hypertension.

However, people who are already taking medication to lower their blood pressure may not notice the same benefits. The findings of a study involving people who were taking blood pressure medications revealed that nitrate-rich beetroot juice did not lower blood pressure after 1 week compared with nitrate-depleted beetroot juice. According to a review , betalains inhibit specific signaling pathways that play a role in inflammatory diseases.

A study showed that a betalain called phenethylamine-betaxanthin reduced the activity of an inflammatory enzyme by 32 percent. Beetroots are rich in iron , an essential component of red blood cells. Without iron, red blood cells cannot transport oxygen around the body. People who have low iron levels can sometimes develop a condition called iron deficiency anemia. Adding sources of iron to the diet can reduce the risk of this condition.

Beetroot juice contains antioxidants, vitamin A , vitamin B-6 , and iron. These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body. A recent small-scale animal study in rats with liver injury found that the rodents that received a beetroot extract had minimal liver damage in comparison with control rats.

Certain compounds in beetroot juice, such as nitrates and betalains, may improve athletic performance. A study looked at the effects of betalain on 28 trained male cyclists. The cyclists received mg of either beetroot concentrate or placebo every day for a week.

Compared with the placebo group, the beetroot concentrate group had higher exercise efficiency and increased blood flow. According to a study , drinking one ml glass of beetroot juice per day may lower blood pressure. The juice did not cause any serious side effects, but the participants did report a change in the color of their urine.

The authors noted that the ability of beetroot juice to lower blood pressure depends on the nitrate concentration, which can vary widely among different beetroot juices. They get their jewel-like hue from betalains, a type of natural plant pigment that provides a health boost. Betalains contain:. A healthy diet is a colorful diet. Different plant colors mean different plant nutrients. Canned beets are as easy as it gets.

Slice them up for a salad. Or blend them with hummus for a pretty pink dip. Roasting beets brings out their earthy-sweet goodness. Most grocery stores carry beet juice. You can even find powdered beet juice supplements in the fitness section of groceries or vitamin stores.

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Back to Recipes Vegan storecupboard Vegan baking See more. Back to How to Roast timer Conversion guides. Back to Health Is air-frying healthy? Dairy-free diet Popular diets Healthy meal subscriptions Best vegan protein powders. Home How to Guide Top 5 health benefits of beetroot. What is beetroot? May have anti-cancer properties The plant pigment that gives beetroot its rich, purple-crimson colour is betacyanin; a powerful agent, thought to help suppress the development of some types of cancer including bladder cancer.

May lower blood pressure Beetroot is naturally rich in compounds called nitrates, making them heart-friendly. May improve exercise performance and support energy levels Beetroot juice has also gained popularity since Paralympic gold medallist, David Weir, announced that a shot of the juice was his secret to success. May improve digestive health Beetroots are one of the richest sources of glutamine , an amino acid essential to the health and maintenance of our gut. May be anti-inflammatory Red beetroots have been ranked as one of the 10 most potent antioxidant vegetables.

Is beetroot safe for everyone? Healthy beetroot recipes. Claim the offer.