Top 6 Health benefits of Beetroot

Beetroot, with its vibrant colour and earthy flavour, is not only a versatile ingredient but also a nutritional powerhouse. Packed with essential nutrients and unique compounds, beetroot offers an array of health benefits. In this blog, we will explore the wonders of beetroot, starting with an overview of what it is, followed by a breakdown of its nutritional facts. Finally, we will delve into the incredible health benefits that make beetroot a valuable addition to your diet.

Table of Contents

What is Beetroot?

Beetroot, scientifically known as Beta vulgaris, is a root vegetable that belongs to the Chenopodiaceae family. It is known for its deep red or purple colour, which is indicative of its rich nutrient content. Beetroot is widely cultivated and consumed globally, and it can be eaten raw, cooked, or juiced. Its unique taste and impressive health benefits make it a popular choice for both culinary and medicinal purposes.

Nutritional facts of Beetroot

Beetroot is not only visually appealing but also nutritionally dense. Here are some key nutritional facts about beetroot:

  • Calories: 100 grams of raw beetroot contain approximately 43 calories.
  • Carbohydrates: Beetroot is a good source of carbohydrates, providing both simple sugars and dietary fiber.
  • Vitamins: It is rich in vitamin C, folate, and various B vitamins such as vitamin B6 and riboflavin.
  • Minerals: Beetroot contains essential minerals like potassium, manganese, iron, and magnesium.
  • Antioxidants: It is loaded with powerful antioxidants, including betalains, which give beetroot its vibrant colour and offer numerous health benefits.
NutrientAmount per 100g of Beetroot
Dietary Fiber2.8g
Protein1.6g
Fat0.2g
Vitamin C4.9mg
Folate (Vitamin B9)109µg
Potassium325mg
Magnesium23mg
Iron0.8mg
Manganese0.3mg
Phosphorus40mg
Calcium16mg

What are health benefits of Beetroot?

  1. Blood Pressure Management: The nitrates present in beetroot are converted into nitric oxide in the body, which helps relax and dilate blood vessels, thus supporting healthy blood pressure levels.
  2. Improved Athletic Performance: Studies suggest that beetroot juice may enhance exercise performance, endurance, and oxygen utilization, thanks to its nitrate content.
  3. Enhanced Digestive Health: The dietary fiber in beetroot supports digestive health, promotes regular bowel movements, and contributes to a healthy gut microbiome.
  4. Heart Health and Cholesterol Control: The unique combination of antioxidants, fiber, and phytochemicals in beetroot may help lower cholesterol levels, reduce inflammation, and support heart health.
  5. Antioxidant and Anti-Inflammatory Effects: The betalain antioxidants in beetroot exhibit potent anti-inflammatory and antioxidant properties, which may help protect against chronic diseases and oxidative stress.
  6. Brain Health and Cognitive Function: Emerging research suggests that beetroot’s nitrate content may enhance blood flow to the brain, potentially improving cognitive function and slowing age-related cognitive decline.

Conclusion

Beetroot is a remarkable root vegetable that offers an impressive array of health benefits. From supporting cardiovascular health and aiding in blood pressure management to promoting digestive health and providing potent antioxidants, beetroot is a versatile superfood worth incorporating into your diet. Embrace the earthy goodness of beetroot and unlock its exceptional benefits for your overall well-being.

References

  1. Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801-2822.
  2. Lidder, S., & Webb, A. J. (2013). Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway. British Journal of Clinical Pharmacology, 75(3), 677-696.
  3. Khatri, M., & Ye, A. (2019). Beetroot juice and exercise performance. Journal of the International Society of Sports Nutrition, 16(1), 1-9.
  4. Domínguez, R., Cuenca, E., Maté-Muñoz, J. L., García-Fernández, P., Serra-Paya, N., Estevan, M. C., … & Garnacho-Castaño, M. V. (2017). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review. Nutrients, 9(1), 43.
  5. Kapadia, G. J., Azuine, M. A., Rao, G. S., Arai, T., Iida, A., Tokuda, H., … & Konoshima, T. (2002). Cytotoxic effect of the red beetroot (Beta vulgaris L.) extract compared to doxorubicin (Adriamycin) in the human prostate (PC-3) and breast (MCF-7) cancer cell lines. Anti-Cancer Agents in Medicinal Chemistry, 2(1), 49-56.

Please note that these references provide valuable information on the health benefits of beetroot. However, it’s important to consult with a healthcare professional for personalized advice and recommendations.

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