1. Beets are a rich source of nutrients and fiber.
Beets contain vitamins A, C, and B. It is also a good source of calcium, iron, magnesium, potassium, manganese, and fiber. The main health benefits of beets come from the betaine pigment, which provides deep, rich color.
Betaine has powerful antioxidant and inflammatory properties. Beets are also a source of beneficial flavonoids called anthocyanins.
2. You can also eat beet greens.
The leaves of this vegetable also have many benefits. Beet greens contain more iron than spinach. Beet greens also contain many minerals and vitamins, which are beneficial for health.
3. Beets can lower blood pressure.
The inorganic nitrate content of beets is converted to nitric oxide, which helps improve blood flow. It is beneficial for the cardiovascular system, helps reduce blood pressure and improves blood flow.
Studies have shown that eating beets can help lower blood pressure. Its benefits come from natural nitrates, which are converted into nitric oxide in the body. Nitric oxide dilates blood vessels, improves blood flow, and lowers blood pressure.
4. Beets help with inflammation.
Beets help fight inflammation. Regular consumption of beets can have powerful anti-inflammatory properties.
Choline is an important nutrient in beets. It maintains the structure of cell membranes, helps in the absorption of fats and reduces chronic inflammation.
Also, the anti-inflammatory properties of beets can help fight tumors and can even benefit cancer.
5. Beets are good for heart health.
The nutrient betaine found in beets lowers homocysteine levels, which can be harmful to blood vessels. Consuming beets helps prevent cardiovascular disease because the fiber in beets removes excess LDL cholesterol from the walls of blood vessels.
Also, the folic acid and vitamin B9 in beets are good for the heart. Betaine also helps relieve angina pain, shortness of breath, lower blood pressure, and improve the vascular system.
Not only that, the antioxidants in beets prevent the build-up of bad cholesterol on the artery walls and potentially protect the heart.
6. Beets have anticancer properties.
Cancer cell growth in lung, skin, and colon cancers can be neutralized by the beta-cyanine pigment obtained from eating beets. Beet extract is being studied for use in the treatment of cancer of the pancreas, breast, and prostate. Studies have shown that betaine is good at protecting the body from developing some types of cancer, such as lung, stomach, colon, and breast.
Some research suggests that the rich red color in beets comes from betacyanin, a plant pigment that can help protect cells from harmful carcinogens. Also, the unique fiber found in beets can help reduce the risk of colon cancer.
7. Beets help detoxify the body.
Beets support detoxification in the body and boost the immune system. Beet extract helps remove free radicals from cells.
Studies have shown that beets are one of the most powerful antioxidants of all vegetables and fruits. The betaine pigment in beets helps in the detoxification process. The broken down toxins can bind to other molecules and be excreted from the body. This helps purify the blood and liver.
8. Beets are good for liver health.
The betaine in beets stimulates liver function. The beet extract prevents the accumulation of fat in the liver. This reduces the levels of oxidative stress.
Beets are an effective way to help remove harmful toxins from the liver. Methionine and glycine betaine prevent fatty acids from accumulating in the liver. The betaine in beets helps activate liver cell function and protects the liver bile ducts.
9. Beets can reduce the risk of birth defects.
Beets are good for pregnant women because they are rich in B vitamins, folic acid. This vitamin helps the development of the baby’s spine. Folate deficiency can cause a variety of conditions called neural tube defects. The B vitamin folic acid reduces the risk of birth defects in babies.
10. Beets reduce the risk of stroke.
Another benefit of beets is its properties to help stroke. Potassium deficiency in the body increases the risk of stroke, which is why potassium-rich beets are recommended to improve heart health.
Potassium relaxes blood vessels and lowers blood pressure throughout the body. When blood pressure drops and blood vessels and arteries stop contracting, blood clots are less likely to form.
11. Beets are good for your mental health.
Beets are a good source of folate, also known as vitamin B9, which is important for brain health. Folic acid works with B12 to help iron work in the body and make red blood cells.
The nitric oxide produced in beets helps increase blood flow throughout the body. This improves blood flow to the frontal lobe of the brain. As we age, blood flow to the brain decreases, which can affect cognitive abilities. Eating beets can slow the progression of dementia by improving oxygenation to the brain.
Beets also contain tryptophan, which relaxes and calms you. In addition, this vegetable also contains betaine, which is used as an antidepressant.
12. Beets have properties that stimulate the immune system.
Beets contain vitamin C and fiber, which can help boost your immune system. It is also rich in essential minerals like potassium, which is essential for healthy nerve and muscle function.
Additionally, beets stimulate the production of antibodies and white blood cells, which can help increase bone strength and strengthen the immune system.
13. Beets are good for sexual health.
Beets contain the mineral boron, which is directly related to the production of human sex hormones. This helps increase fertility and sperm motility. Boron also stimulates libido and the production of sex hormones.
14. Beets have anti-aging properties.
One of the many benefits of beets is its anti-aging properties. Beets contain vitamin A, an antioxidant that can protect your eyes from free radicals. This helps prevent age-related cataracts and reduces macular degeneration.
Many studies show that eating more plant-based foods like beets reduces the risk of obesity, diabetes, and heart disease. Additionally, the unique pigmented antioxidants in beets lower cholesterol levels in the body and have anti-aging properties.
15. Beets can improve skin health.
Beets also have benefits for the skin. Consuming beets has been shown to prevent skin cancer.
Beets are also a good source of vitamin C. Studies have shown that the skin needs vitamin C to synthesize collagen. Vitamin C also protects the skin from the harmful effects of ultraviolet rays.
16. Beets are good for digestive health.
Regular consumption of beets has been found to improve digestion and blood quality.
Because beets are high in fiber, they can also help treat diverticulitis. The group that ate a lot of fiber was found to have a lower risk of diverticulitis. Fiber also helps with bowel movements and improves the overall health of the digestive system.
17. Beets can help treat anemia.
We all know that iron deficiency causes anemia. It has been found to have a particularly high iron content in beets.
The folic acid in beets can also help treat anemia.
18. Beets can help prevent cataracts.
Beets are rich in beta-carotene, which can help reduce the risk of cataracts. Beets can help prevent age-related macular degeneration.
19. Beets are good for preventing osteoporosis.
We have already seen that nitrates in beets are converted into nitric oxide in the body. One study found that nitric oxide can help prevent certain lifestyle-related diseases, including osteoporosis.
Another reason that beets are good for treating osteoporosis is because they contain silica. The body needs this mineral to use calcium efficiently. Eating beets regularly can help prevent osteoporosis and other related diseases.
Also, betaine helps reduce homocysteine levels in the body. The excessive accumulation of homocysteine can increase the risk of osteoporosis, especially in young adults.
The calcium in beets is also known to help strengthen bones and teeth.
Side effects of beet root
Beets are high in oxalates and these foods can decrease calcium absorption. Consuming large amounts of oxalate can also lead to kidney stones.
Beets may benefit people with high blood pressure, but not those with low blood pressure. Beets are known to help lower blood pressure, so it can be dangerous for people who have been medically diagnosed with low blood pressure.
Beetroot is very beneficial for us as it provides many nutrients such as vitamins, minerals, antioxidants, phytonutrients, polyphenols, dietary fiber, and more. However, consuming beets can cause allergic reactions in some people. Common allergic reactions to beets include rashes, hives, itching, and chills.
Nutritional information per 100 g of beets
- Calories: 43 Kcal
- Total fat: 0.2 g (0%)
- Sodium: 78 mg (3%)
- Total carbohydrates: 9.6 g (3%)
- Dietary fiber: 2.8 g (10%)
- Proteins: 1.6 g (3%)
- Calcium: 16 mg (1%)
- Iron: 0.8 mg (4%)
- Potassium: 325 mg (7%)
- Betaine: 128.7 mg
- Choline: 6 mg
- Folic acid: 109 mcg (27%)
- Niacin: 0.334 mg (2%)
- Pantothenic acid: 0.155 mg (3%)
- Riboflavin: 0.040 mg (3%)
- Thiamine: 0.031 mg (3%)
- Vitamin A: 2 mcg
- Vitamin B6: 0.067 mg (5%)
- Vitamin C: 4.9 mg (5%)
- Vitamin E: 0.04 mg (<0%)
- Vitamin K: 0.2 mcg (<0%)
- Copper: 0.075 mg (8%)
- Magnesium: 23 mg (6%)
- Manganese: 0.329 mg (14%)
- Phosphorus: 40 mg (6%)
- Selenium: 0.7 mcg (1%)
- Zinc: 0.35 mg (3%)
- Cholesterol: 0mg (0%)