Beetroots are one of the most nutrient-dense vegetables. They are high in antioxidants, minerals, and vitamins and are a great source of dietary fiber. They also contain betacyanin, which gives them their deep red-purple color. Beetroot has long been used as a natural remedy for a variety of ailments. Recent studies have uncovered numerous health benefits associated with consuming beetroot and its juice. From heart health to improved exercise performance, beetroot is a nutritional powerhouse.
Heart Health
Beetroot is known for its heart-healthy properties. It is rich in nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to relax and widen the blood vessels, which in turn can help to lower blood pressure. A 2012 study published in the American Journal of Physiology – Regulatory, Integrative, and Comparative Physiology found that consuming 450 mL of beetroot juice daily produced significant reductions in systolic and diastolic blood pressure in healthy adults.
Cognitive Performance
Beetroot has also been shown to improve cognitive performance. A 2016 study published in the journal Frontiers of Aging Neuroscience found that consuming 500 mL of beetroot juice daily for one-week improved brain function in healthy older adults. The study also found that beetroot juice may help to protect against age-related cognitive decline.
Exercise Performance
Beetroot juice is a popular nutritional supplement for athletes due to its ability to improve exercise performance. Studies have found that consuming beetroot juice prior to exercise can help to increase the time you can exercise for before becoming fatigued. A 2014 study published in the Journal of Applied Physiology found that when cyclists consumed 500 mL of beetroot juice prior to cycling, they were able to ride 16.8% longer than they were able to ride with a placebo.
Digestive Health
Beetroot is a great source of dietary fiber, which can help to support digestive health. Dietary fiber helps to promote regular bowel movements and can help to prevent constipation. It can also help to promote the growth of beneficial bacteria in the gut, which can help to support a healthy digestive system.
Beetroot is one of the most nutrient-dense vegetables and can offer a variety of health benefits. It is rich in nitrates, which can help to improve heart health, and can also help to improve exercise performance and cognitive function. It is a great source of dietary fiber, which can help to support digestive health. For these reasons, it is recommended that you include beetroot in your healthy diet.
References:
1. Thijssen, D. H. J., et al. (2012). Nitrate supplementation reduces blood pressure in humans: a systematic review and meta-analysis. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 303(11), R1063–R1072
2. Murphy, M., et al. (2016). Chronic dietary nitrate supplementation improves cognitive performance in older adults. Frontiers in Aging Neuroscience, 8, 277.
3. Lansley, K. E., et al. (2014). Beetroot juice and exercise: pharmacodynamic and dose-response relationships. Journal of Applied Physiology, 117(3), 852–861.