Beets, or beetroot, are sweet root vegetables packed with important vitamins and minerals. They help detoxify, lower blood pressure, improve heart health, and can boost energy levels and stamina, as well as enhance brain function.
Beets and beetroot juice have been linked to numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high inorganic nitrate content. Beets are delicious raw but are commonly cooked or pickled. Their leaves—known as beet greens—can also be eaten.
Health benefits of beets :
- Studies have shown that beets can significantly lower blood pressure by up to 4-10 mmHg in just a few hours.
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Eating beets improves athletic performance by improving oxygen utilization and time to exhaustion. To maximize their effects, beets should be consumed 2–3 hours before training or competition.
Eating beets may also improve cycling and athletic performance, increasing oxygen utilization by up to 20%. Recent studies claim that beets and beetroot juice can improve athletic performance, reduce blood pressure, and increase blood flow.
- Helps fight inflammation Chronic inflammation is linked to a number of diseases, such as obesity, heart disease, liver disease, and cancer.
Beets contain pigments called betalains, which may have anti-inflammatory properties. One study in humans with osteoarthritis showed that betalain capsules made from beetroot extract reduced pain and discomfort associated with the condition.
Risks
- Drinking beetroot juice can cause red, purple, or pink urine or stool. Although this may sound alarming, it shouldn't be a cause for medical concern. Doctors refer to this as "beeturia."
- People who are prone to oxalate kidney stones should be careful not to consume too many beetroot tops.
- Also, those with digestive problems or irritable bowel syndrome may experience an upset stomach after consuming beetroot juice.
Beets are highly nutritious. However, people should consider their overall eating pattern when considering the effects of their diet on health. For good health, it's best to eat a diet that includes a wide variety of foods and nutrients.