Beetroots are highly nutritious root vegetables that are a great source of vitamins and minerals, such as potassium, sodium, iron, phosphorus, magnesium, calcium, vitamin C and B vitamins. Rich in antioxidants, beets get their deep colour from the betalain pigment, which has potent anti-inflammatory properties. They are a great source of dietary fibre. Red beetroots also have a significant amount of iron.
WHAT ARE THE HEALTH BENEFITS OF BEETROOT POWDER?
1. Many Nutrients in Few Calories
Beets boast an impressive nutritional profile. They are low in calories, yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need.
2. Help Keep Blood Pressure in Check
Heart disease, including heart attacks, heart failure and stroke, is one of the leading causes of death worldwide. And high blood pressure is one of the leading risk factors for the development of these conditions. Studies have shown that beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours. The effect appears to be greater for systolic blood pressure, or pressure when your heart contracts, rather than diastolic blood pressure, or pressure when your heart is relaxed. The effect may also be stronger for raw beets than cooked beets.
These blood pressure-lowering effects are likely due to the high concentration of nitrates in beets. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels, causing blood pressure to drop.
Blood nitrate levels remain elevated for about six hours after eating dietary nitrate. Therefore, beets only have a temporary effect on blood pressure, and regular consumption is required to experience long-term reductions in blood pressure
3. Can Improve Athletic Performance
Several studies suggest that dietary nitrates may enhance athletic performance. For this reason, beets are often used by athletes. Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells.
4. Improve Digestive Health
Dietary fiber is an important component of a healthy diet. It has been linked to many health benefits, including improved digestion. One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source. Fiber bypasses digestion and heads down to the colon, where it either feeds the friendly gut bacteria or adds bulk to stool. This can promote digestive health, keep you regular and prevent digestive conditions like constipation, inflammatory bowel disease and diverticulitis.
5. May Help Support Brain Health
Mental and cognitive function naturally decline with age. For some, this decline is significant and may result in conditions like dementia. A reduction in blood flow and oxygen supply to the brain may contribute to this decline. Interestingly, the nitrates in beets may improve mental and cognitive function by promoting the dilation of blood vessels and thus increasing blood flow to the brain.
Beets have been shown to particularly improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking, such as decision making and working.
Furthermore, one study in type 2 diabetics looked at the effect of beets on simple reaction time, which is a measure of cognitive function.