Benefits of Beetroot
Root vegetable used in many cuisines around the world is beetroots, commonly known as beets. Beets contain essential vitamins, minerals, and plant compounds, some of them have medicinal properties. The beetroot is the taproot part of the beet plant. It is one of the many varieties of the genus Beta vulgaris, all of which are mostly grown for their edible taproots and leaves. Apart from being used as food, beetroot is also used as a medicinal plant and as a food colorant. It has become popular worldwide, thanks to its sweet flavor and powerful health benefits. Beetroot has been used not just as food, but also as a treatment for numerous conditions. In Hindi, the vegetable is called Chukandar. Following are the health benefits of Beetroot:
Helps Prevent Cancer
Beetroot extract has the capability to prevent the cancer of the prostate and breast. This can be responsible for the presence of betanin (a form of betalain) in beetroot. In another research, beetroot ingestion was found to stop skin and lung cancers. Consumption of beetroot juice with carrot extract was found to use in the treatment of leukemia. A number of studies have supported the anticancer and chemopreventive characteristics of beets. In another research, betanin was found to significantly reduce cancer cell proliferation.
Lowers Blood Pressure
In a research held at the University of London, It was found that beetroot juice is useful to lower blood pressure in a few weeks. As per explorer, this is due to the existence of nitrates, which is converted into nitric oxide by our body. The blood vessels are expanded during this process. Also, the consumption of beetroot juice regularly can lengthen these positive impacts. Consuming approx 250 ml of beet juice a daily can give better result than most antihypertensive drugs. But you must consult your doctor before you do this. Another research discloses the same findings – inorganic nitrate and beet juice supplementation help in reducing blood pressure. This might benefit individuals suffering from cardiovascular disease.
Benefits of beetroot for Digestive Health
Dietary fiber is a significant element of a healthy diet. It is related to many health benefits, including better digestion. Beets are a rich source of fiber as one cup of beetroot contains 3.4 grams of fiber. Fiber bypasses digestion and heads down to the colon, where it feeds the friendly gut bacteria and adds the volume to stool. This can boost digestive health, keep you active and prevent digestive conditions like inflammatory bowel diseases, constipation, and diverticulitis. Moreover, fiber is related to a lower risk of chronic diseases including heart disease, colon cancer, and type 2 diabetes.
Benefits of beetroot for Liver
Beets contain calcium, betaine, B vitamins, iron, and antioxidants which make it the best liver foods. Beets also thin the bile; enabling it to comfortably flow through the small intestine and liver– this further enhances liver health. Betaine in beets also helps the liver eliminate toxins. The fiber present in beets cleans the toxins that have been eliminated from the liver. The liver also contains zinc and copper, both of which can protect the liver cells from oxidative stress. And as per a Polish study, beetroot can also protect the liver from oxidative damage.
May Help You Lose Weight
Various nutritional properties are present in beets which helps in weight loss. First, beets are a high amount of water but are low in calories. Increasing your intake of low-calorie foods like fruits and vegetables has been related to weight loss. In addition, despite their low-calorie content, moderate amounts of protein and fiber are present in the beets. These are both important nutrients for managing a healthy weight. The fiber present in beets helps in weight loss by promoting feelings of fullness and decreasing appetite, thereby diminishing overall calorie intake. While no research has directly tested the impacts of beets on weight, it’s likely that consumption of beets with your diet can result in weight loss.
May Help Support Brain Health
Mental and cognitive functioning normally falls with age. For some people, this fall is important and may lead to conditions like dementia. A decrease in oxygen supply and blood flow to the brain may bestow to this fall. The nitrates in beets may upgrade mental and cognitive function. Also, it encourages the dilation of blood vessels and thus increasing blood flow to the brain. Beets have been observed to especially improve blood flow to the frontal lobe of the brain, a part related to higher-level thinking, such as working memory and decision making. In addition, one research in type 2 diabetics looked at the impact of beets on common reaction time, which is an action of cognitive function. Common reaction time during a computer-based cognitive function test was 4% quicker in those who consume 250 ml of beetroot juice regularly for one week or more(approx 2 weeks), compared to the placebo. However, whether beets can be helpful in the clinical setting to enhance brain function and lessen the risk of dementia remains to be seen.
Benefits of beetroot for Inflammation
Chronic inflammation is related to many diseases, for example, heart disease, obesity, liver disease, and cancer. A pigment called betalains is present in beets, which may possibly hold a number of anti-inflammatory characteristics. However, most of the study in this area has been organized in rats. Beetroot juice and beetroot extract are shown to decrease kidney inflammation in rats injected with toxic chemicals known to influence major wound. One research in humans with osteoarthritis revealed that betalain capsules made up of beetroot concentrate lessen pain and discomfort linked with the situation. While these researches suggest that beets have an anti-inflammatory impact, human studies are required to ascertain whether beets could be used to decrease inflammation.
Controls Blood Sugar
This has more to do with sugar beets. According to an Iceland study, the fiber from sugar beets can reduce hyperglycemia. And as per another UK study, consumption of beetroot juice was found to suppress postprandial (during or after lunch or dinner) glycemia.
Benefits of beetroot for Cholesterol
In an animal study, rats fed with beet extracts saw a decrease in the total cholesterol levels and an increase in good cholesterol. Though more research is required in this aspect, the study authors believe that the soluble fiber in beets can have these beneficial properties. Beetroot is also one of those few foods that are low in calories and contains zero cholesterol.
Benefits of Beetroot for skincare
Vitamin A and carotenoids are present in beet green that can benefit you from inside out. They also contain a decent of lutein, one more potent antioxidant. These fight free radicals and can help fight wrinkles too. As per Chinese research, sugar beet molasses has amazing antioxidant characteristics. The phenolic contents of sugar beet molasses show anti-aging characteristics. Side Effects: Though the research is limited, it is said that beet juice must never be had by itself. It always is recommended to have beet juice mixed with other vegetables or apple juice. Pure beet juice (direct from the bulb or greens) might paralyze the vocal cords, make one break out in hives, increase heart rate, or even cause chills and fever. It can also cause liver toxicity, diarrhea, and vomiting.
Note: The content, including the suggestions, is purely informative in nature and should not be construed as medical advice.
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