HEALTH BENEFITS OF BEETROOT: 8 REASONS WHY THE BEET DESERVES A PLACE IN YOUR DIET PLAN
Discover the vibrant world of beetroot, a colourful and nutritious vegetable packed with goodness. With its earthy flavour and impressive health benefits, beetroot has earned its reputation as a superfood. From supporting healthy blood pressure to boosting athletic performance, beetroot offers a myriad of advantages that have been scientifically validated.
Beetroot boasts an impressive nutritional composition, being low in calories yet packed with essential vitamins, minerals, and plant compounds. A 3.5-ounce serving of boiled beetroot provides a wealth of nutrients, including folate, manganese, copper, potassium, and vitamin C. Particularly noteworthy is its high folate content, essential for growth, development, and heart health, alongside manganese and copper, vital for various physiological functions, says dietician Parul Khullar, founder of Healthy Heart.
Blood pressure regulation
Numerous studies have highlighted beetroot's ability to lower elevated blood pressure levels, primarily attributed to its high nitrate concentration. These nitrates are converted into nitric oxide in the body, promoting vasodilation and subsequently reducing blood pressure, says Khullar. Regular consumption of beets, especially raw or juiced forms, may contribute to long-term heart health benefits.
Adds endurance and stamina
Athletes and fitness enthusiasts alike can benefit from beetroot's potential to improve physical performance. The presence of dietary nitrates in beets enhances mitochondrial efficiency, leading to increased endurance, improved oxygen utilisation, and delayed onset of fatigue. Timing consumption a few hours before training or competition maximizes its performance-boosting effects.
Nature's anti-inflammatory agent
Betalains, the pigments found in beetroot, exhibit potent anti-inflammatory properties, offering potential relief from various inflammatory conditions, says Khullar. Studies have demonstrated beetroot's ability to reduce markers of inflammation, paving the way for its role in mitigating chronic inflammatory disorders such as heart disease, arthritis, and obesity.
Nourishing the gut
Beetroot's fibre content makes it a valuable ally in promoting digestive health, says Khullar. Fiber aids in maintaining regular bowel movements, nourishes gut microbiota, and reduces the risk of digestive ailments such as constipation and inflammatory bowel disease. Furthermore, fiber-rich diets have been linked to a decreased risk of chronic diseases like colon cancer and diabetes.
Nurturing brain function
The nitrates present in beetroot may enhance cognitive function by improving blood flow to the brain, particularly to the frontal lobe associated with higher-level thinking. Preliminary research suggests that beetroot consumption could lead to faster reaction times and improved cognitive performance, holding promise for brain health and cognitive longevity.
Anti-cancer properties
Certain compounds in beetroot, including betaine and betalains, exhibit anti-cancer properties, as indicated by in vitro studies, says Khullar. These compounds have shown promise in slowing the growth and division of cancer cells, potentially reducing the risk of malignancy. However, further research is needed to elucidate beetroot's role in cancer prevention within a holistic dietary context.
Supporting weight management
Beetroot's nutritional profile makes it an ideal component of a balanced diet conducive to weight management. Low in calories yet rich in water, fibre, and protein, beetroot helps curb appetite, promote feelings of fullness, and enhance diet quality. Its versatility allows for easy incorporation into various recipes, further facilitating dietary adherence and overall energy balance.
With its delicious flavor and culinary versatility, embracing beetroot in your diet is not only beneficial but also a delightful gastronomic adventure.
2024-04-26T11:16:19Z dg43tfdfdgfd