The Epoch Times, by Leslee Dru Browning: Beetroots, or beets, are considered a superfood by many because of their high levels of health-promoting antioxidants and phytochemicals. This ruby-colored delight gets its pigment from betacyanins, powerful antioxidants known to reduce inflammation and protect against oxidative stress.
Beets also contain anthocyanins, antioxidants found only in red, purple, and blue fruits and vegetables. These flavonoids are known to protect against many health issues such as hypertension, heart disease, cancer, and neurodegenerative diseases. Traditional Chinese Medicine has long prescribed beets for cardiovascular issues and to nourish the blood.
Beets are naturally high in nitrates, which are converted into nitric oxide in the body. Nitric oxide is a molecule that helps our cells communicate with each other. The leading site of the molecule’s communication is the inner layer of blood vessels, the endothelium. Nitric oxide causes the walls of blood vessels to dilate, or widen, increasing blood flow through the vessels and decreasing blood pressure.
Both the powder and the juice of beetroot are packed with nutritional and medicinal benefits. Beetroot is also available in capsule form because of its health benefits at high nitrate concentrations.
Research shows that beets have the potential to significantly improve our health in many ways. Here are 10 evidence-based benefits of beetroot worth considering.
1. Lowers High Blood Pressure
Drinking a cup of beetroot juice every day could significantly lower high blood pressure, according to research from Queen Mary University of London. Study participants with hypertension who drank 250 milliliters (1 cup) of beetroot juice daily saw their blood pressure levels drop into the “normal” range by the end of the study.
According to the book “Healing Foods” by DK Publishing, fresh beetroot juice can lower blood pressure within an hour. A beetroot supplement can take up to six hours to have the same effect. Simply tossing beetroot powder into a healthy salad will enhance health benefits, especially when combined with carrots.
2. Increases Physical Stamina
Supplementation with beetroot powder or juice has been shown to benefit athletic performance and increase physical stamina. A study published in the journal Nutrients indicated that supplementation with beetroot juice may improve athletic performance by improving cardiovascular and cardiorespiratory endurance. An increase in nitric oxide levels was shown to improve blood flow, mitochondrial biogenesis and efficiency, gas exchange, and muscle contraction.
A 2019 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that the consumption of beet juice can enhance endurance and sprint exercise performance.
Another great benefit of beetroot is that it can increase muscle production, making muscles appear more defined and more prominent because of increased blood flow.
3. May Help Control Blood Sugar and Weight
Beetroot powder may help people maintain a healthy weight by supporting healthy blood sugar levels. When blood sugar is stable, it’s easier to control weight.
Oxidative stress and inflammation can also lead to obesity. A study demonstrating the antioxidant and anti-inflammatory effects of beetroot noted that it could be “an important adjunct in the treatment of obesity.”
4. Improves Brain Function
Beetroot powder and beet juice may help fight the progression of dementia by increasing blood flow and promoting proper circulation, according to research by Wake Forest University. A steady flow of oxygen-rich blood to the brain is critical for its health.
In addition to increasing blood flow to the brain, beetroot powder was shown to improve cognition and brain function.
5. Prevents Cancer
Beets are highly nutritious and rich in potent antioxidants, and researchers have linked the anthocyanins found in beets to the prevention of cancer.
Beetroot shows promise for treating clinical pathologies associated with oxidative stress and inflammation. It’s been shown in research to be a potent antioxidant with anti-inflammatory, anti-tumor, anti-mutagenic, and chemo-preventive benefits, all factors in cancer treatment and prevention.
6. Improves Digestion
Beetroot is high in fiber and promotes the growth of healthy bacteria in the gut. Having enough beneficial bacteria in the digestive system can help fight disease and boost the immune system.
Fiber also improves digestion and reduces the risk of constipation. A single cup of beetroot provides 3.8 grams of fiber to help move stools along the digestive tract.
7. Reduces Inflammation
Chronic inflammation increases the risk of developing many diseases. Beetroots contain powerful anti-inflammatory compounds called betalains, which have been shown to inhibit specific pathways that play a significant role in inflammatory diseases. Incorporating them into your diet is a great way to reduce inflammation and reduce the risk of disease.
The journal Nutrients reported that various studies show that beetroot can even have effects similar to those of some nonsteroidal anti-inflammatory medications.
8. Boosts Immunity
Eating more beets may boost immune function and prevent chronic disease.
Beetroot powder is packed with vitamins and minerals, including manganese, magnesium, iron, and folate. It also contains a high concentration of vitamin C, an antioxidant that can boost the immune system and help prevent cold and flu.
9. Detoxifies and Boosts Liver Function
When the liver is overburdened or sluggish, the entire body can suffer. A healthy functioning liver can increase energy levels and boost overall health.
Beetroot powder is a natural detoxifier that can boost liver function. It has been shown to increase circulation, remove waste from the cells, and deliver oxygenated blood to the cells. Beetroot affects the liver by reducing inflammation and oxidative stress. Chinese medicine has used beetroot to cleanse the liver for centuries.
10. May Increase Longevity
Beets hold tremendous potential to increase longevity because of the many proven benefits of their high nitric oxide and antioxidant content.
In a 2019 study published in the journal Nutrition, increased nitric oxide production from nitrate-rich beetroot juice supplementation was shown to improve cardiovascular and cognitive function, both important factors for healthy aging and longevity.
Centenarians have been known to include beetroot tops (beet greens) in their diet.
Beetroot has many positive health benefits that can help people live longer and healthier lives.
Precautions
The dark red pigments in beets can turn urine red or pink in about 10 to 14 percent of people. They can also turn stool a dark red-black color a day or two after eating them. Although it may be startling, this isn’t harmful or permanent.
Keep in mind that if you have low blood pressure, drinking beet juice or taking beetroot supplements could cause your blood pressure to drop too low.
If you’re prone to calcium oxalate kidney stones, you may consider avoiding beet juice. Since beets are high in oxalates, naturally occurring substances that form crystals in your urine, they can potentially lead to kidney stones. However, rather than removing all oxalate foods from your diet, the National Kidney Foundation recommends eating calcium and oxalate-rich foods together, which will “help oxalate and calcium ‘bind’ to one another in the stomach and intestines before reaching the kidneys, making it less likely for kidney stones to form in the urine.”
Prophetic Link:
“Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect, that are not afforded by a more complex and stimulating diet.” The Ministry of Healing (1905),p 296.