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10 Health Benefits of Beetroot

While beetroot tends to divide people as far as its taste and texture, there’s no denying that the health benefits of beetroot are impressive. By consuming a glass of beetroot juice each day, individuals can increase their intake of crucial vitamins and minerals. Here are some of the most remarkable health benefits of beetroot, which can easily be added to any diet in many ways through juices and meals.

 

1. Beetroot Has An Excellent Nutritional Profile

Beetroot Has An Excellent Nutritional Profile | NutriGardens

While beetroot juice is low in calories, it offers plenty of nutrients needed for us to thrive. Beets are low in fat but packed with nitrate, folate, manganese, copper, potassium, and magnesium. Consumers also enjoy a dose of vitamin C and vitamin B6 from each serving, making it one of the most nutrient-dense foods. Just one glass of beetroot juice a day will significantly impact the RDA of many of the key nutrients individuals need to maintain optimum health.

2. Beets Are Rich in Folate

Beets Are Rich in Folate | NutriGardens

Folate is a B-vitamin essential for the body to make DNA and can also benefit heart health. In a 100 gram serving of beetroot, consumers receive up to 20% of their daily recommended intake of folate. When consumed alongside leafy greens at lunch and dinner, individuals can easily reach their daily recommended folate intake.

3. Beetroot Combat Nitric Oxide Deficiency

Beetroot Combat Nitric Oxide Deficiency | NutriGardens

For anyone struggling with nitric oxide deficiency, the health benefits of beets include overcoming this issue. Just one 100 ml serving of beetroot juice will significantly improve nitric oxide levels. This is because beets are rich in dietary nitrate, which is converted into nitric oxide to raise these levels in the body. There are some common signs of nitric oxide deficiency, which can be checked by clicking here. 

4. Beets Improves Digestion

2 out of 3 individuals are burdened by Gastrointestinal symptoms. Digestive issues are something a huge portion of the population struggles with. Just one serving of beetroot can increase your fiber intake, with one cup offering up to 3.4 grams of fiber. Beetroot juice can help to keep individuals more regular and help prevent constipation. Just one glass of juice a day will quickly improve digestion and stop the unpleasant side effects of issues in this area. Increasing fiber intake also offers a wide range of other health benefits related to heart and chronic disease.

5. Contribute to a Balanced Diet

Contributing to a Balanced Diet | NutriGardens

Finding low-calorie, nutritious foods can sometimes be a challenge, but it’s one of the many health benefits of beetroot. Beetroot juice could be the key to a more balanced diet, as it is low in fat and calories. Beets contain about 87.6% water per serving, which can assist with satiation (feeling fuller). The protein and fiber in beetroot can help reduce snacking between meals. For anyone who struggles to source a quick, nutritious breakfast on the go, beetroot juice is ideal, offering the body a nutritional and nitric oxide boost at the start of the day and delivering sustained energy all day long

6. Beets Are Easy To Add To a Daily Meal Plans

Beets Are Easy To Add To a Daily Meal Plans | NutriGardens

 

While the health benefits of beetroot shared so far primarily focus on how rich in nutrients beetroot is, it’s also a versatile option to add to any meal. Most people find beetroot juice to be the easiest option, but there are also great solutions such as canned, pickled, steamed, or roasted beetroot. Depending on the chosen option, beetroot can be a convenient addition to meals when you are on the go. Whether freshly juiced or made from juice powder, beetroot juice is an easy addition to a daily diet or morning routine. Beet powder can be added to oatmeal, smoothies, and baked goods. Fresh beets can be delicious when added to salads, used in hummus and dips, or made as a standalone dish.

7. Beetroot Helps With Exercise Performance

One of the top health benefits of beetroot for anyone who regularly trains is the 16% increase in endurance. Studies also show an increase in stamina and performance for active people who consume beets. The nitrate contents in beetroot improve the efficiency of the mitochondria, which give athletes more energy when training. To discover what nitric oxide does and how to boost athletic performance, try consuming a glass of beetroot juice a couple of hours before working out. This is the optimum time to experience these health benefits and give the body the boost it needs to push harder and tackle intense training sessions.

8. Maintain Potassium Levels

Potassium deficiency comes with a wide range of side effects, most noticeably fatigue and weakness. Lack of this key nutrient can also result in digestive issues. For these reasons, a serving of beetroot each day could increase your potassium intake and offers 9% of the recommended daily average (RDA). After adding beetroot juice to their diet, most beet consumers find they feel more energized even during long, arduous days.

9. Strengthens Bones

With 6% of the RDA for magnesium, beetroot juice contributes to strengthening bones. It’s also rich in manganese, folate, and copper, which are essential nutrients for good bone health. Studies show many bone health benefits result from increasing nitric oxide levels. At any stage in our lives, strengthening our bones is critical to avoid injury and continue with the activities that bring us joy. Most sports and workouts require strong bones, so this is even more critical for athletes or physically intense activities.

10. Ideal for Consumption During Pregnancy

Pregnant women can benefit in numerous ways from the nutrients in beets. Folate is critical for women to consume during pregnancy, as it can help to minimize the chance of birth defects. Vitamin C in beets helps boost the immune system and nitric oxide aids in the delivery process by relaxing blood vessels and increasing nutrient and oxygen delivery. To increase the consumption of folate, vitamin c, and nitrate, beetroot is an excellent food to add to daily meals. Specifically for folate, beets offer 20% RDA per serving, getting pregnant women much closer to their target folate intake needs each day.


Enjoying the Health Benefits of Beetroot 

By consuming one glass of beetroot juice or a serving of beetroot in any form each day, anyone can start experiencing these ten health benefits of beetroot. It’s one of the most accessible juices to help boost mineral and vitamin intake, giving us more energy to do the things we love most in life. 

 

 

 

References:

CHAP, Baião, Diego, Silva, Davi, Mere Del Aguila, Eduardo, Paschoalin, Vânia. 2017/06/01. Nutritional, Bioactive and Physicochemical. Characteristics of Different Beetroot Formulations.

Khan KM, Jialal I. Folic Acid Deficiency. [Updated 2021 Sep 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK535377/

Almario, C. V., Ballal, M. L., Chey, W. D., Nordstrom, C., Khanna, D., & Spiegel, B. (2018). Burden of Gastrointestinal Symptoms in the United States: Results of a Nationally Representative Survey of Over 71,000 Americans. The American journal of gastroenterology, 113(11), 1701–1710. https://doi.org/10.1038/s41395-018-0256-8

https://www.webmd.com/diet/health-benefits-beetroot

https://www.medicalnewstoday.com/articles/324898

https://www.healthline.com/nutrition/22-high-fiber-foods

https://www.pushdoctor.co.uk/nutrition-advice/health-benefits-of-beetroot

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169146/nutrients

Baião, D., Silva, D., & Paschoalin, V. (2020). Beetroot, a Remarkable Vegetable: Its Nitrate and Phytochemical Contents Can be Adjusted in Novel Formulations to Benefit Health and Support Cardiovascular Disease Therapies. Antioxidants (Basel, Switzerland), 9(10), 960. https://doi.org/10.3390/antiox9100960

https://www.healthline.com/nutrition/benefits-of-beets#TOC_TITLE_HDR_2

https://www.hollandandbarrett.com/the-health-hub/food-drink/nutrition/health-benefits-of-beetroot-juice/

Rico, H., Gómez-Raso, N., Revilla, M., Hernández, E. R., Seco, C., Páez, E., & Crespo, E. (2000). Effects on bone loss of manganese alone or with copper supplement in ovariectomized rats. A morphometric and densitomeric study. European journal of obstetrics, gynecology, and reproductive biology, 90(1), 97–101. https://doi.org/10.1016/s0301-2115(99)00223-7

van't Hof, R. J., & Ralston, S. H. (2001). Nitric oxide and bone. Immunology, 103(3), 255–261. https://doi.org/10.1046/j.1365-2567.2001.01261.x

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