How beetroot is useful for the human body – 10 facts based on science

Beetroot is a root vegetable that people began to use for medicinal purposes back in the 2nd millennium BC. It is rich in fiber, folic acid, manganese, iron, potassium and vitamins (C and B6).

According to numerous studies, with regular consumption of beetroot, there is a strengthening of immunity, prevention of diseases from the heart and blood vessels, nervous and musculoskeletal systems, weight loss.

Beetroot is extremely useful during the gestation period, as it provides prevention of abnormalities in the development of the fetal neural tube and complications of pregnancy.

10 proven properties

Below are 10 basic facts about the benefits of beetroot for the body based on evidence.

1. Rich composition

Beetroot has a fairly low calorie content – about 44 calories per 100 grams.

In 100 grams of the plant contained The following substances:

Carbohydrates in the composition of the root vegetable, to a greater extent, are represented by simple sugars – glucose and fructose. Their content increases slightly during heat treatment (by 8-12%).

The plant is a valuable source of fiber . Fiber, according to scientists from Turkey, helps reduce the risk of developing malignant neoplasms, type II diabetes mellitus, hypertension, stroke and myocardial infarction, as well as restores the intestinal microflora.

Vitamins and minerals play an important role:

• Folic acid is necessary for cells to grow and function properly.
• Manganese ensures adequate functioning of muscle tissue.
• Potassium Improves heart health and lowers blood pressure.
• Iron Extremely important for Erythrocyte synthesis in the red bone marrow.
• Vitamin C Supports the immune system and improves the condition of the skin.

In medicine, beetroot is especially appreciated for its high concentration of inorganic nitrates and pigments, which lower blood pressure, reduce the likelihood of developing many cardiovascular diseases and have other medicinal properties.

Important! Beetroot also contains fructans, short–chain carbohydrates that are excluded when the FODMAP diet .

2. Lowering blood pressure

High blood pressure (hypertension, symptomatic hypertension) is one of the leading risk factors for stroke and myocardial infarction.

Numerous studies demonstrate that beetroot is able not only to reduce the level of systolic and diastolic blood pressure, but also to prevent the early development of hypertension in people at risk (burdened heredity, obesity or diabetes).

Scientists from the UK claim that the consumption of beet juice or pulp causes a decrease in blood pressure after 3-4 hours by 6-7%.

Similar results shown the works of specialists from Australia, where it was found that beetroot reduces systolic blood pressure by 3-4%, diastolic blood pressure by 2-4%. At the same time, the effect is observed even in people with normal blood pressure.

How approved , the mechanism of action of beetroot is based on the effect of nitrates on the walls of arteries, which cause dilation of blood vessels and subsequent lowering of blood pressure.

The concentration of beet nitrates reaches its maximum value approximately 3-6 hours after beet consumption, and the hypotensive effect itself is temporary – 2-7 hours.

To achieve a sustainable effect, it is necessary to regularly consume a vegetable several times a day.

3. Improving athletic performance

Scientists from Switzerland installed that nitrates contained in beetroot increase the activity of oxidative phosphorylation in mitochondria. This process leads to accelerated energy production, which is necessary for skeletal muscles.

Research conducted in the UK, demonstrate that taking 500 ml of beet juice per day for a week increases the time to complete physical exhaustion during exercise by 15-25% and increases overall productivity by 1-2%.

Eating beetroot also increases The body's oxygen consumption is 20%. This property prevents the development of hypoxia during active training and makes the body more resilient.

It should be remembered that the peak concentration of nitrates in the blood is observed no earlier than 3 hours later. Therefore, it is recommended to consume beets in advance before the expected loads.

4. Suppression of inflammation

Chronic inflammation related with the development of diseases such as obesity, coronary heart disease and cancer.

Beetroot contains a number of pigments (e.g. betalaine) that inhibit the production of C-reactive protein and the activity of tumor necrosis factor alpha, which are important mediators of the course of chronic inflammatory processes in the body.

Is celebrated there is also a positive effect of the plant on free radical mechanisms that can disrupt the structure of the body's cells, cause mutations and genetic failures.

One of the studies conducted in 2013, demonstrated that beetroot can effectively eliminate painful sensations in patients with osteoarthritis caused by inflammatory joint damage.

5. Improving the functioning of the digestive system

Fiber is one of the main components of a healthy diet. It is food for beneficial representatives of the human intestinal microflora. Stimulation of their growth leads to the death of pathogenic and opportunistic forms.

The works of American scientists show that beetroot increases the frequency of stool, makes it more regular. Regular consumption of vegetables reduces the risk of constipation, infectious and inflammatory bowel diseases and diverticulitis.

Also is celebrated the relationship between regular intake of beetroot and the low incidence of type II diabetes mellitus, diseases of the cardiovascular system, and oncological pathologies.

6. Maintaining brain function

A number of mental and cognitive functions decreases with age. In some situations, atrophic changes in the brain develop and abnormalities such as dementia, Alzheimer's disease, Pick's disease, etc. appear.

At Leiden University (Netherlands) proved that one of the main reasons for the development of the described changes is a natural decrease blood flow and a decrease in the supply of oxygen to the central parts of the nervous system.

Proven what are the nitrates contained in beetroot, Dilate blood vessels , increasing the flow of oxygenated blood to the brain. This can improve mental performance and cognitive activity.

With regular consumption of vegetables, it is noted Memory improvement and general mental performance. The time required to complete mental tasks is also reduced.

7. Cancer prevention

A large set of antioxidants and anti-inflammatory substances in red beetroot can prevent malignant cell transformation.

American scientists, during animal experiments, installed that beetroot extract is able to slow down the division and growth of cancer cells.

Registered there is also a negative effect of the vegetable on the division of malignant cells of the prostate and mammary glands. However, the experiment was conducted "in vitro".

8. Weight Loss Aid

Beetroot is a dietary product saturated with water and fiber and has a low calorie content.

According to the data experts from the USA, eating vegetables and fruits with low energy value is an important strategy for weight loss.

Scientists emphasize that after eating beetroot, appetite decreases significantly over the next few hours.

Replacing familiar dishes with beetroot (even with the same calorie content) in combination with limiting food intake leads to to more effective weight loss (50% more).

An additional positive role is played by vitamin C and antioxidants, which normalize metabolism at the level of adipose tissue, promote the utilization of adipocytes in order to obtain energy to meet the needs of the body.

9. Benefits during pregnancy

Beetroot is an important source of folic acid. It is this biologically active substance responds for the proper development of the fetal neural tube and prevents the appearance of numerous developmental abnormalities.

The vegetable also contains a large amount of vitamin C and nitrates, which improve uteroplacental blood flow, providing prevention of intrauterine fetal hypoxia and the risk of premature miscarriage.

10. Liver protection

The liver ensures the removal of toxic substances from the blood and their subsequent excretion from the body.

Beetroot provides prevention of fatty degeneration of liver cells (hepatosis) in the presence of type II diabetes mellitus or obesity, improves cholesterol metabolism in hepatocytes.

Brazilian scientists proved that the vegetable is also able to reduce the risk of damaging effects of various toxic substances on liver cells, reduce the likelihood of cirrhosis in viral hepatitis.

Contraindications

Despite all the benefits, in some situations, eating beetroot can harm the body.

The main contraindications include:

1. The presence of allergies to this vegetable.
2. Arterial hypotension. Beetroot can aggravate the course of this pathology due to its pronounced hypotensive effect.
3. Urolithiasis or cholelithiasis. Beetroot (especially green) contains a large amount of oxalates, which contribute to the formation of stones in the lumen of the urinary or biliary tract.

Side effects (usually observed with simultaneous consumption of more than 1 kg of beetroot) include the following:

1. Discoloration of urine. The pigments of the vegetable color it burgundy.
2. Diarrhea and increased stool frequency.
3. Dyspeptic disorders. These include: increased gas formation, pain in the umbilical region.

It is important to note that beetroot can be consumed during pregnancy (in the absence of the above contraindications). The vegetable contains a lot of vitamins, minerals and antioxidants, which are necessary for the full development of the fetus and the prevention of complications. The recommended norm for pregnant women is 300-400 grams per day.

Which beetroot is healthier: raw or boiled?

During any heat treatment (cooking, baking, steaming), the content of vitamins and minerals decreases slightly (by 5-10%), however, the caloric content increases by 20%, the concentration of carbohydrates and proteins increases (by 5-10%).

Therefore, it is recommended to give preference to raw beetroot without heat treatment however, not in all situations.

When boiled, beets lose most of the organic fructans and nitrates that remain in the broth. Consequently, boiled beets no longer have a significant effect on blood pressure levels.

Dried beetroot loses a number of vitamins (especially vitamin C) and its energy value increases several times.

Pickled or canned beets should be discarded. It has a low concentration of vitamins and minerals and does not represent a special biological value for the human body.

Answers to frequently asked questions

The main issues regarding beetroot consumption are discussed below.

1. Is beetroot juice useful? Juice contains a lot of vitamins and minerals, but is devoid of fiber. Drinking juice on an empty stomach or against the background of chronic diseases of the stomach and duodenum can cause irritation of the mucous membranes of the digestive tract. It is recommended to take juice together with other types of food in order to prevent possible complications.
2. Application of leaves (tops). Beetroot leaves contain significantly more vitamins and fiber. Usually, the tops are used to reduce body weight and normalize cholesterol levels in the blood. The tops can be added to salads and other dishes.
3. Drinking kvass. In folk medicine, beetroot-based kvass is used to lower blood pressure and improve digestion. At the moment, there is no scientific data that would confirm such properties.
4. Application of decoction. Beetroot broth has pronounced antibacterial properties and anti-inflammatory activity. It is usually used for infectious and inflammatory diseases of the intestine and upper respiratory tract.

Conclusion

1. Thus, beetroot contains a lot of vitamins, micro- and macronutrients, antioxidants and nitrates, which have a positive effect on the human body.
2. With regular inclusion of root vegetables in the diet, there is an improvement in the health of the cardiovascular, digestive, central nervous, musculoskeletal systems.
3. Beetroot reduces body weight, prevents the development of malignant neoplasms, improves liver function.
4. It can be recommended for pregnant women in order to prevent fetal malformations and complications of pregnancy.