Beetroot known also as “beet” belong to the family Beta vulgaris. Sugar beets also belong to the same family and sugar can be extracted from them. However, the red and golden beetroots cannot be used for extracting sugar. Beets have been used in ancient cultures for medicinal purposes. Beetroots have been described as sweet with an earthy taste to it. Beetroot juice is a healthy and a tasty alternative for sugary drinks. There are many health benefits of beetroot juice because they have a high nutritional value which supplies the body with important minerals and vitamins.
20 Health Benefits Of Beetroot Juice
1. Nutritional Value
The nutritional value of beets in one cup contains- 0 g of fat, 58 calories, 21 mg calcium, 0.5 mg zinc, 106 mg sodium, 0.1 mg copper, 54 mg phosphorous, 1 mg iron, 31 mg magnesium, 442 mg potassium, 0.4 mg manganese, 0.2 mg pantothenic acid, 0.5 mg niacin, 0.1 mg riboflavin, 0.01 mg thiamin, 0.1 mg vitamin B6, 6 mg vitamin C, 148 ug folate, 9g sugar, 2g protein, 13g carbohydrates and 0 cholesterol. The main component of beet juice is nitrate.
2. Boosts Stamina
One of the main health benefits of beetroot juice is that it can increase in energy, stamina and performance. It increases the capacity of oxygen in the blood as well as reduced the amount of oxygen in the muscles so that they can work optimally. A study published in the Journal of the Academy of Nutrition and Dietetics showed that the nitrate rich beets help in improving the running performance in adults. This particular study included 11 healthy athletic men and women. Individuals were randomly distributed into double-blind and placebo experiments. The groups underwent 75 minutes treadmill trial after consuming baked beetroots or cranberry relish (placebo). The researchers noticed that individuals that were given beet root had an increase in 5% of their running velocity as compared to the others during the last 1.1 miles of their complete trial. Another study showed that beetroot juice enhanced the performance of trained cyclists. This is because it is rich in nitrate and thus, is one of the amazing health benefits of beets.
3. Benefits Diabetics
Beets are rich in an antioxidant that is called alpha lipoic acid; evidence has shown that it can lower glucose levels and also increase insulin sensitivity, which is highly beneficial in diabetic patients. Studies have shown where alpha-lipoic acid has shown a decrease in peripheral and autonomic neuropathy in diabetics. However it is effective on peripheral neuropathy only if it taken intravenously. Thus, beetroot juice benefits diabetics to a great extent.
4. Helps Against Inflammation
Choline plays a crucial role in maintaining the structure and function of many cellular structures as well as boosts nerve impulses and absorption of fat which in turn reduces chronic inflammation. Studies have shown betaine that is also present in beetroots lower the levels of inflammatory markers as well as helps in benefiting the cardiovascular health in humans. This is one of the great health benefits of beetroot juice.
5. Lowering Of Blood Pressure Levels
Beetroots have a good amount of nitrate present in them which can be converted to nitric oxide by the body. This nitric oxide is important for the body as it aids in blood flow and reduces blood pressure. Nitric oxide dilates blood vessels and thereby, improves blood flow. Studies have shown where beetroots significantly reduced systolic pressure and diastolic blood pressure within a span of just 24 hours as compared to subjects that were given water as a control. This was published in the British Journal of Nutrition. Another study was conducted on 15 men and women that were given 500 gm beetroot juice each and the control groups were given another placebo juice. The researchers noted a reduction in the diastolic and systolic blood pressure in just 6 hours and also noted the reduction were more significant in men as compared to women. This shows that the health benefits of beets on blood pressure are great.
6. Improves Brain Health
One of the health benefits of beetroot juice is that it can aid in increasing blood flow to the brain in older people. This may help in fighting against neuro-degenerative diseases. It also fights against the onset of Alzheimer’s disease due to the fact that beetroots are nitrate rich food and improve memory. These nitrates are converted into nitrites by the bacteria present in the mouth. They increase blood flow and oxygen to places that lack oxygen. According to a study that was conducted on 14 adults that were 70 years old as a way to show how nitrates affect the brain. MRI showed that there is an increase in blood flow in the white matter in the frontal areas of the brain. These areas are associated with dementia and other cognitive problems.
7. Natural Aphrodisiac
Ancient Romans in history used beets as medicine as they wanted to boost their libido. The beetroot juice was used as a primitive Viagra. Studies suggest that boron is present in beets that increase sex hormones production while nitric oxide increase blood flow to the genitals which give boost in sexual desire. This is one of the benefits of beets.
8. Detoxifying Agent
Beetroots are rich in a pigment known as betaline which boosts the detoxification of the body. In this process, the body is able to get rid of harmful toxins and thereby, protecting the organs and bloodstream from molecules and pathogens that lead to various diseases. It also helps in taking load off of the kidneys and liver that excretes harmful toxins from the body. This is one of the main health benefits of beetroot juice.
9. Protects Against Birth Defects
Beets are rich in folate which is known to benefit fetuses. Pregnant women are advised to consume folate supplements or diet containing folate; this is due to the fact that folate promotes the formation of the neural tube as well as protects against deformities like spina bifida.
10. Treats Anemia
Anemia is caused due to an iron deficiency in the body. As beetroot juice is a good source of iron, it can increase the concentration of iron in the body which in turn gets rid of this deficiency. It increases iron in the blood and restores the concentration of red blood cells in the bloodstream. This is one of the benefits of beetroot juice.
11. Relieves Constipation
Beet health benefits the body as it is rich in dietary fibers. This fiber aids the digestion process which helps in preventing damage to colon. It improves metabolism and eases stool passage through the colon.
12. Improves Mood
People may suffer from anxiety, stress and depression due to workload and other factors. Drinking beetroot juice benefits the body as it contains betaine and tryptophan which has a positive effect on the mood. It can relax the mind and also may play a role in treating depression.
13. Protects Against Cancer
One of the main health benefits of beetroot juice is that it has good amounts of anti-cancer agents. These agents are antioxidants as well phytonutrients. These phytonutrients give beets the crimson color as well as help in protecting against cancer. Studies have suggested that beetroot extract have shown to reduce multi-organ tumor formations in animal models. It is also being studied in treating human pancreatic, prostate and breast cancers.
14. Aids In Digestion
Beetroot juice benefits the body as it is rich in dietary fibers. These fibers help in easing digestion and thereby, improving the digestive tract. This helps in boosting immunity and supports the health of the digestive tract health.
15. Improves Liver Function
Beetroot juice helps in improving liver function by promoting the removal of toxins from the body. This also helps in boosting metabolism as it contains a powerful antioxidant known as glutathione. This glutathione aids in cell regeneration as well as inhibiting fat accumulation on the liver. Thus, it aids in maintaining the liver health.
16. Improves Hair Health
One of the health benefits of beetroot juice is that it can help in preventing hair loss. Potassium deficiency can lead to hair loss and because beets are rich in potassium, they can aid in maintaining hair growth as well as strengthening it.
17. Slows Down Aging
Beets are rich in antioxidants like vitamin C that help in collagen formation and maintains skin elasticity. Thus, it helps in promoting skin health and slows down the cell aging process.
18. Improves Kidney Function
Beetroot juice helps in protecting the body against tumors. It also helps in detoxifying the body by aiding excretion of harmful toxins from the body.
19. Improves Heart Health
One of the health benefits of beetroot juice is that it is rich in nitric oxide. This helps in dilating blood vessels and help in improving blood flow. It also helps in lowering blood pressure and thereby, aiding the heart to function properly.
20. Improves Skin Complexion
The vitamin C present in beets help in evening out the skin tone by reducing blemishes as well pigmentation caused due to external factors on the skin. It also helps reduce skin discoloration and promotes flawless looking skin.