by Evangelyn Rodríguez
Beets, scientifically known as Beta vulgaris, are flowering plants that belong to the amaranth family. They are widely known for their colorful, edible taproots, which are said to be brimming with nutrients and incredible health benefits.
While beetroots have an earthy flavor and aroma that some people might find disagreeable, research shows that there are plenty of reasons why they should be a part of your daily diet. For instance, like all bona fide superfoods, beetroots have a remarkably high nutritional value.
According to data from the U.S. Department of Agriculture, a 3/4-cup serving (100 grams, g) of raw beetroots contains only 43 calories and a wealth of essential nutrients, such as:
Carbohydrates, 9.6 g
Protein, 1.6 g
Dietary fiber, 2.8 g
Vitamin A, 0.3 percent of an adult male’s daily requirement and 0.39 percent of a female’s
Vitamin B9 (folate), 37 percent of an adult’s daily requirement
Vitamin C, 7.4 percent of an adult’s daily requirement
Magnesium, 7.83 percent of an adult male’s daily requirement and 10.97 percent of a female’s
Phosphorus, 7.77 percent of an adult’s daily requirement
Beetroots also contain decent amounts of vitamins B1, B2 and B6, calcium, copper, iron, potassium and selenium
Beets are also a good source of inorganic nitrate, a compound that is converted into nitric oxide (NO) inside the human body. Both nitrate and NO perform a number of health-supporting biological activities, such as improving exercise performance, protecting the digestive system, maintaining microbial homeostasis, lowering blood pr
Science-backed health benefits of beets
Thanks to their abundance of essential nutrients and beneficial phytonutrients, beets offer numerous benefits when consumed as part of a well-balanced diet. Here are six evidence-based benefits of eating organic beets: (h/t to TheEpochTimes.com)
They help reduce blood pressure
According to a systematic review and meta-analysis published in Advances in Nutrition, drinking beet juice regularly can help lower your blood pressure significantly. In fact, the study linked the regular consumption of beet juice to an average reduction of 3.55 millimeters of mercury (mmHg) for systolic blood pressure and 1.32 mmHg for diastolic blood pressure.
They boost physical stamina
A British study published in the Journal of Applied Physiology investigated the effects of drinking organic beetroot juice on the athletic performance of men. They recruited eight male participants aged 19 to 38 and initially gave them 500 milliliters (mL) of organic beet juice every day for six days. They then asked the participants to complete a series of tests which involved cycling on an exercise bike. This experiment was repeated after some time but with a placebo of blackcurrant juice for comparison.
The study found that drinking beetroot juice improved the stamina of the participants and allowed them to cycle for an average of 11.25 minutes. This is 92 seconds longer than they were able to perform after drinking blackcurrant juice. In addition, the participants had a lower resting blood pressure when they were drinking beetroot juice than when they were drinking the placebo, suggesting that beetroot juice is an excellent beverage for increasing physical performance.
They enhance brain performance
According to a study published in the journal Applied Sciences, regular consumption of beetroot has been shown to improve blood flow to the brain and consequently, cognitive function in adults. This brain benefit may be attributed to the nitrate content of beetroots, which can support healthy blood vessel function and blood circulation. Studies show that increased cerebral blood flow leads to higher cognitive scores for psychomotor speed, verbal fluency and working memory.
In addition, a study published in the European Journal of Nutrition found that taking a chewable supplement containing 3 g of a beetroot extract daily can significantly improve certain aspects of cognitive function in healthy male and female adults.
They help kill cancer cells
Beetroots are said to be an excellent source of natural anticancer agents. In a study published in BMC Complementary Medicine and Therapies, researchers obtained betanin and a hydro-alcoholic extract from beetroot (BHE) and tested them on two colorectal cancer cell lines. Previous studies have shown that betanin has pro-apoptotic effects, meaning it can trigger death in cancer cells. BHE was expected to have similar anticancer activities.
Results showed that BHE and betanin from beetroot can inhibit the growth of colorectal cancer cells in a time- and dose-dependent manner. Foodnews.
