A commonly found popular root vegetable is the beet, many identify this by its signature purple tint and onion like appearance. What many people do not know about this fruit is the plethora of benefits that it offers.
Firstly, the beet is calorically unbeatable. For a 100-gram serving the following macronutrients are stunning:
- 44 calories
- 1.7 grams of protein
- 0.2 grams of fat
- 2 grams of fiber
- And more than 3-16% of the following regular daily dose of vitamins including: vitamin C, folate, vitamin B, magnesium, potassium, phosphorous, manganese, and iron.
Another astonishing feature of the beet is its ability to aid in keeping blood pressure levels stable. Studies have shown that beets can lower blood pressure by up to 4-10 mmHg over a period of only a few hours following ingestion (Webb et. al, 2008). This is likely due to the high concentration of nitrates in beets, nitrates aid in dilating blood vessels and allowing blood pressure to decrease in the body. These elevated effects are said to remain for up to six hours following ingestion.
Beets are also incredibly beneficial for those fighting chronic inflammation. Beets contain pigments called betalains, these pigments have an abundance of anti-inflammatory properties (Asgary et. al, 2016). In animal studies the beet has been shown to decrease kidney inflammation significantly. In humans it has similar effects with studies being done to show reduction in osteoarthritis as well.
Everyone you know has had one of those rough digestive days after coming off Thanksgiving or Christmas dinner. The beet root is very friendly to the gut, with many linked health benefits directly aiding in digestion. Along with aiding in reducing digestive tract inflammation, it also contains a large amount of fiber per serving. This is important because the additional fiber aids in digestion and aids friendly gut bacteria.
Do you remember the nitrates that aid blood pressure levels from the beets? Those nitrates are multifunctional and aid in many more aspects than just facilitating blood pressure levels. The nitrates in the beets are able to aid mental and cognitive health as well. Over time mental and cognitive function decline with age, it’s inevitable. But what we do to prepare our bodies and minds to combat these natural aging issues is what really matters. A reduction in blood flow and oxygen supply to the brain may contribute to rapid aging and decrease in cognitive functioning. The nitrates in the blood are able to increase vasodilation and allow more blood to flow throughout the body and more specifically to the brain (Clifford et. al, 2015).
Additionally, there is a study which has been conducted which proves that drinking beet juice will increase cognitive functioning on computer-based exams by up to 4% if not more in those who consumed 8.5 ounces of beet juice daily for two weeks. This was in comparison to a control group which did not consume the beet juice (Gilchrist et. al, 2014). This increase is significant and is a viable option for aiding those who feel that 3 o’clock slump when at work.
We have all heard that five letter word which is a zodiac sign but also a nightmare that scares individuals; Cancer. The indiscernible horrors that people have seen through the eyes of their family and friends is something that researchers have not fully found out how to cure, but they have found ways that they can help prevent it. One solution? Beet juice. The antioxidant and anti-inflammatory nature of beets have provided evidence in assuring that this miraculous vegetable could aid in cancer prevention. Beetroot extract has been shown to reduce tumor cell growth in animals (Lechner et. al, 2010). One test-tube study using human cells found that beetroot extract, which is high in betalain pigments, reduced the growth of prostate and breast cancer cells (Kapadia et. al, 2011).
And the greatest benefit of them all? Beet juice may aid in almost everyone’s new year’s resolution; weight loss. Firstly, the most obvious beneficial aspect is that the beet has low calories and fat content. Another not so obvious benefit? Water. The amount of water the beet retains and provides in juice blends is exceptional. By increasing the amount of beet you consume daily, you indirectly increase your water intake as well. More than noticing the lower levels of fat and calories, the more important aspects which make beet juice so undeniably beneficial is that the amount of protein and fiber is so high. This is beneficial in more than one aspect as you can see now that you have read this entire blog post. While no studies have directly tested the effects of beets on weight, it's likely that adding beets to your diet can aid in weight loss.