Beetroot Health Benefits, Usage, and Side Effects All Backed by Science

Beet Root Health Benefits, Usage, and Side Effects All Backed by Science

What are the Benefits of Beet Root?

  • Helps regulate blood pressure
  • Aids in regulating diabetes
  • Fights off inflammation
  • Has positive effect on brain health
  • Good for digestive health
  • Enhances athletic performance
  • Has anti-cancer qualities

Beet root, or simply beet, is among the superfoods that are loved by many now. According to research, drinking beet juice may be beneficial to the health in many ways.

Check out some of them.

One of the benefits of supplementing with beet is keeping your blood pressure in check. With regulated blood pressure, you can be safe from heart diseases, like stroke and heart attack.

According to studies, beets can reduce blood pressure even up to 10 mmHg in just a few hours. (1, 2, 3)

This effect is attributed to the high number of nitrates in beet roots. Once in the body, these nitrates are turned into nitric oxide. This molecule is responsible for dilating blood vessels. As a result, blood pressure drops. (1)

Trying to keep your sugar levels in control? Beets may be effective in regulating diabetes.

Beet root contains the antioxidant alpha-lipoic acid. This can help in decreasing glucose levels. Plus, it helps elevate insulin sensitivity. (1)

In 2019, a review of studies focused on how alpha-lipoic acid affects diabetic neuropathy symptoms. It observed the results of intravenous and oral administration of alpha-lipoic acid. In the end, it resulted in the decrease of autonomic and peripheral neuropathy symptoms in diabetic people. (1)

Moreover, beet root may help you fight inflammation. Chronic inflammation is linked to various diseases, including cancer, liver disease, heart disease, and obesity.

Beets have pigments known as betalains. They are believed to have anti-inflammatory qualities. (1, 2, 3)

One study was done in osteoarthritis patients who were given beet extract and betalain capsules. It resulted in decreased discomfort and pain associated with joint inflammation. (1)

Beet root may also help improve brain functions.

Naturally, cognitive and mental functions decline as a result of aging. This could cause neurodegenerative disorders like dementia.

Brain function decline can be influenced by the reduction of oxygen supply and blood flow to the brain. (1, 2)

Good thing, the nitrate concentration in beets can prevent this. It helps increase the blood flow to the brain by dilating blood vessels. (1, 2)

In addition, beet root may help you with digestion. This is because it is loaded with fibre as well.

Fibre promotes digestive health. It helps keep the bowel movement regular. Plus, it helps prevent digestive issues, such as diverticulitis, constipation, and inflammatory bowel disease. (1, 2)

If you want a supplement that can improve your athletic performance, then you can try beet.

Some studies conclude that the dietary nitrates in beet may help improve physical performance. This is why many athletes use beets.

Nitrates boost physical performance by enhancing the mitochondria efficiency. These are responsible for the energy production in the cells. (1)

Also, eating beet root may increase athletic performance and oxygen usage by 20%. (1, 2, 3)

Furthermore, beets may have anti-cancer qualities. This is due to its anti-inflammatory and antioxidant contents.

Some studies supported how beet root extract could reduce the growth and division of tumour cells. (1, 2)

Then, a test-tube study that used human cells observed the effect of beet extract. With its betalain content, the extract was able to inhibit the growth of breast and prostate cancer cells. (1)

Before considering supplementing with beet, ask your doctor first. More tests and research must be done to prove how safe and effective it is.

What is Beet Root?

Beet root, also popularly called as garden beet, is a root vegetable. It is characterised by a sweet taste and is maroon in colour.

Beets are healthy and are loved by many for being a low-calorie food. It is also filled with fibre. Both the roots and leaves of the beet plant are edible.

Now, this is also taken as a supplement to help improve different conditions.

How Does Beet Root Work?

Beet root contains a lot of nutrients that give it the power to fight diseases. They are rich in vitamins, trace minerals, antioxidants, and phytonutrients.

Among its phytonutrients, betalain is the top provider of beet’s health benefits. It contains potent anti-inflammatory and antioxidant properties.

How Do I Take Beet Root?

There are many ways to cook beets. You can choose to eat them raw, roasted, or cooked.

Consuming beets raw is one of the best ways to eat them. This ensures that their nutrients are preserved. If you eat them raw, beets will give you that crunchy, firm, and mildly sweet taste.

Beets can also be added to salads and smoothies. You can also make your beets juice.

When it comes to supplementing with beet root, there are factors affecting proper dosages. These include the health condition, age, and medications of the person.

See to it that you only purchase beet supplements from a reliable brand.

Here are some doses that are research-based:

To enhance athletic performance, it is recommended that you take 70 to 140 mL of beet juice daily. It should be taken hours before training. If you prefer beetroot concentrate, take 50 mg of it two times a day within six days.

If you have sore muscles caused by exercise, drink 125 to 250 mL of beet juice per serving. It is recommended that you consume 7 to 8 servings of the juice for two days after the training.

Can I Take Beet Root Along with Vitamins and Medicines?

As of now, no cases of interactions have been reported regarding beet root supplementation. However, in case you are taking prescribed drugs, it is still best to let your doctor know before supplementing.

More studies are necessary to make sure that beet root can be safely taken with any medication. Therefore, it is best to stay on the side by getting the advice of your doctor.

Is Beet Root Safe?

Beet root is considered safe for most individuals as long as taken in food amount. It is also possibly safe to be orally taken in medicinal amounts.

Nevertheless, be advised that beets may make your stools or urine reddish or pinkish. It might also cause kidney damage and low calcium levels. For this reason, avoid too much consumption of beets.

Since it is still unknown to be safe, women are not advised to supplement with beet during pregnancy or while breastfeeding. However, they can consume them in food amounts.

How Will Beet Root Benefit Me?

Beet root consumption can bring many health benefits to your body. These include a healthier cardiovascular system, better digestive health, and improved brain functions, and improved athletic performance.

If you want to find the right beet root product for you, then check out our supplements.

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