Amazing Health Benefits Of Beetroots

Many of the people in Malaysia are unaware of what beetroot is, and for the most part this is surprising given its amazing health benefits. Beetroot is not known for being a mainstream vegetable in Malaysia. But however, beetroots, or more commonly known as beets, is a popular root vegetable that is used in many cuisines all around the world.

Beets are known for being packed with essential vitamins, minerals and plant compounds, some of which will carry medicinal properties. What's more, they are also delicious and are relatively easy to be added into your diet. In this article, we will be taking a look at some of the many health benefits that beetroots can provide you with!


HEALTH BENEFITS OF BEETROOT



1. HELPS KEEP BLOOD PRESSURE IN CHECK.

Heart disease, which includes heart attacks, heart failure and stroke, is known for being one of the leading causes of death worldwide. And high blood pressure is also known as one of the leading risk factors for the development of these particular conditions. Studies have shown us that beets can significantly lower blood pressure by up to 4 to 10 mmHg over a period of just a few hours.

The effect seems to be greater for systolic blood pressure, or known as pressure when your heart contracts, rather than diastolic blood pressure, or known as pressure when your heart is relaxed. The effect may also be stronger for raw beets in comparison to cooked beets. These blood pressure lowering effects is possibly due to the high concentration of nitrates in beets.

In your body, dietary nitrates are converted into nitric oxide, a molecule that will dilate blood vessels, causing the blood pressure to drop. Blood nitrate levels will remain elevated for about six hours after consuming dietary nitrate. Therefore, beets will only have a temporary effect on the blood pressure, and regular consumption is required in order to experience long term reductions in your blood pressure.




2. CAN IMPROVE ATHLETIC PERFORMANCE.

Several studies have suggested that dietary nitrates may potentially enhance athletic performance. For this particular reason, beets are often used by many athletes. Nitrates appear to affect your physical performance by improving the efficiency of mitochondria, which are known for being responsible for producing energy in your cells.

In two studies which included seven and eight men, consuming about 17 ounces or 500 milliliters of beet juice on a daily basis for six days extended time to exhaustion during high intensity exercise by 15 to 25%, which is a 1 to 2% improvement in their overall performance.

Eating beets may also improve cycling and athletic performance and increase oxygen use by up to an astonishing 20%. One small study of nine competitive cyclists looked at the effect of 17 ounces or 500 milliliters of beetroot juice on cycling time trial performance over 2.5 and 10 miles or 4 and 16.1 kilometers.

Drinking beetroot juice also improved performance by 2.8% over the 2.5 mile or 4 kilometer time trial and 2.7% over the 10 mile or 16.1 kilometer trial. It is important to note that blood nitrate levels will peak within 2 to 3 hours. Therefore, to maximize their potential, it is best for you to consume beets 2 to 3 hours before training or competing.




3. MAY HELP FIGHT INFLAMMATION.

Chronic inflammation is often associated with a number of diseases, some of which are obesity, heart disease, liver disease and even cancer. Beets tend to contain pigments called betalains, which may potentially carry a number of anti inflammatory properties.

However, for the most part the research in this area has been conducted in rats. Both beetroot juice and beetroot extract have been shown to reduce kidney inflammation in rats who were injected with toxic chemicals known to induce serious injury.

One study in humans with osteoarthritis showed us that betalain capsules made with beetroot extract helped in reducing pain and discomfort associated with the condition. While all these studies have suggested that beets have an anti inflammatory effect, human studies are needed in order to determine whether beets could be used to reduce inflammation.




4. MAY IMPROVE DIGESTIVE HEALTH.

Dietary fiber is known for being an important component of a healthy diet. It has been connected to various health benefits, which include improved digestion. One cup of beetroot will contain 3.4 grams of fiber, which makes beets a good source of fiber.

Fiber bypasses digestion and heads down to the colon, where it will either feed the friendly gut bacteria or even add bulk to the stool. This will then possibly promote digestive health, keep you regular and prevent digestive conditions such as constipation, inflammatory bowel disease and even diverticulitis.

Moreover, fiber has been linked to a reduced risk of chronic diseases which includes colon cancer, heart disease and as well as type 2 diabetes.




5. MAY HELP SUPPORT BRAIN HEALTH.

Mental and cognitive function tends to naturally decline as a person ages. For some, this decline is often significant and may result in conditions such as dementia. A reduction in blood flow and oxygen supply to your brain may also contribute to this decline.

Interestingly, the nitrates in beets may also improve mental and cognitive function by promoting the dilation of blood vessels and this will increase the blood flow to the brain. Beets have been shown to particularly improve blood flow to the frontal lobe of the brain, which is an area associated with higher level thinking, such as decision making and as well as working memory.

Furthermore, one study conducted on type 2 diabetics looked at the effect of beets on simple reaction time, which is a measure of the cognitive function. Simple reaction time during a computer based cognitive function test was 4% faster in the people who consumed 8.5 ounces or 250 milliliters of beetroot juice on a daily basis for two weeks, in comparison to the placebo. However, whether beets could be used in a clinical setting in order to improve brain function and also reduce the risk of dementia still remains to be seen.




6. MAY HELP YOU LOSE WEIGHT.

Beets have several nutritional properties that should make them great when it comes to weight loss. First, beets are low in calories and are high in water. Increasing your intake of low calorie foods such as fruits and vegetables has been linked with weight loss.

Furthermore, despite their low calorie content, beets tend to contain moderate amounts of both protein and fiber. These are both known for being important nutrients for achieving and maintaining a healthy weight. The fiber in beets may also help promote weight loss by lowering your appetite and promoting the feeling of fullness, thereby reducing your overall calorie intake.

While no studies have directly tested the effects of beets on weight, it is likely that adding beets to your diet may potentially help you with weight loss.


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