5 ExpertBacked Health Benefits Of Beets

Beets are rich in antioxidants, especially betalains, which give beets their red color. Research shows that betanin, the main betalain in beets, is twice as effective at scavenging free radicals (unstable atoms that can damage cells) as other antioxidants. This increased antioxidant activity may be due to its unique chemical composition. In addition, betalain can prevent DNA damage and lower LDL cholesterol (bad cholesterol).

Meanwhile, other antioxidants found in beets may help reduce oxidative stress and damage associated with various diseases such as cancer, neurodegeneration, and diabetes. Current research does not confirm whether beets are effective in reducing the risk of these diseases, but they could be a useful part of a diet intended to promote health and longevity.

In addition to being rich in betanin, beets are also rich in polyphenols and phenolic compounds, another antioxidant. They also contain small amounts of vitamin C and vitamin E, which are antioxidants.

"Beets contain several ingredients that some might consider superfoods," says Emily Moss, a women's health and hormone specialist in Idaho Falls. “Benefits of consuming beets include improving blood pressure, reducing the risk of diseases such as cancer and heart disease, and improving cognitive function.”

It can lower blood pressure

In a small, randomized, crossover study, researchers found that cooking beets and drinking them as juice significantly reduced systolic and diastolic blood pressure in participants with high blood pressure (hypertension).

Beets' high nitrate content may explain their blood pressure-lowering effects, says Megan Pendleton, a registered dietitian in Detroit. He explains that over time, the nitrates in beets are converted into nitric oxide, which plays an important role in regulating blood pressure and blood clotting. He adds that eating foods rich in nitrates can help lower blood pressure, reduce artery stiffness (linked to heart disease), and control blood clotting.

It can improve athletic performance

Chrissy Arsenault, a registered dietitian in Denver, says the nitrates in beets can also improve the body's use of oxygen, which can lead to improved physical performance.

A small study of male team athletes that examined the effects of nitrate supplementation on running speed and high-intensity interval running performance found that participants who consumed nitrate-rich beetroot juice performed better than those who consumed nitrate-rich beetroot -Consumed juice.

It can improve gut health

According to Arsenault, beets are a good source of fiber, which promotes digestive health and bowel regularity. Additionally, beets contain other compounds that may support the health of the gut microbiome (the community of microorganisms that populate the human gastrointestinal tract).

A recent small pilot study in 18 healthy participants analyzing the effects of beetroot juice consumption on gut microbiota found an association with an increase in the bacteria Ackermansia muciniphila and a decrease in the bacteria Bacteroides fragilis . However, studies have not confirmed differences in gut microbiota diversity depending on beetroot juice consumption.

Low levels of A. mucinifila are associated with many diseases, including obesity and diabetes. Therefore, increasing the abundance of this bacterium may help reduce the risk of developing such diseases. Since B. fragilis is a bacterium that can cause inflammatory diarrhea, reducing its numbers may also be helpful.

While more information is needed to explain how beetroot juice affects gut health, preliminary research suggests that consuming beetroot juice may have a positive impact on the gut microbiota.

It can improve eye health

Beets may also play an important role in eye health, says nutritionist Trista Best, a registered dietitian in Georgia. Explain that beets contain lutein and zeaxanthin, two carotenoid phytonutrients (natural chemicals or compounds found in plants). “These nutrients play an important role in vision and eye health and are more readily available when beets are consumed raw,” he said.

There are several causes of progressive and irreversible vision loss, including cataracts, age-related macular degeneration, glaucoma, and diabetic retinopathy. These disorders are often caused by oxidative stress and inflammation. Research shows that lutein and zeaxanthin in particular may help protect against age-related macular degeneration by neutralizing harmful molecules called free radicals.

Although there is little research on the effects of beets on eye health, their high content of lutein and zeaxanthin may protect against vision loss.

It can improve cognitive function

Research also shows that beets can help improve cognitive function, Maus said.

A small randomized, double-blind, placebo-controlled trial found that those who took beetroot juice had faster reaction times and better brain function compared to placebo when participants completed tasks testing brain function. The study authors attributed this effect to beets' high nitrate content, which can increase blood flow to the brain.

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