Beetroot, with its deep, jewel-like hue, has long been a staple in kitchens around the world. Beyond its culinary appeal, this humble root vegetable harbors a treasure trove of unexpected health benefits. Prepare to be amazed as we unleash some of the health benefits of this crimson marvel:
1. A Heart’s Best Friend
Drinking beetroot juice helps lower blood pressure in a matter of hours. A glass of this juice helps lower systolic blood pressure by an average of 4-5 points. The benefit comes naturally from the nitrates in beets which are converted into nitric oxide in your body. Nitric acid in turn helps to relax and dilate the blood vessels, improving blood flow and lowering it.
Beetroot juice: Start drinking a glass of beetroot juice (with 3 beetroots) daily.
2. Stamina Supercharger
If you need a boost to make it through to your next workout, then beetroot juice is just what you need. Studies prove that those who had this juice prior to their workout were able to exercise for up to 16% longer.
Beetroot Smoothie: Blend cooked or raw beetroot with your favorite fruits like apples, oranges, and a touch of ginger for a refreshing and nutrient-packed smoothie. It’s a great way to start your day with a burst of energy.
3. An Iron-Rich Elixir
For those grappling with anemia or low iron levels, beetroot offers a natural solution. Packed with iron, it aids in the production of hemoglobin, which is vital for oxygen transport. Including beetroot in your diet can help fortify your body against fatigue and weakness.
Beetroot Smoothie: Blend raw beetroot with your favorite fruits like apples, oranges, and a touch of ginger for a refreshing and nutrient-packed smoothie and see an improvement in your hemoglobin level within 1-2 months.
4. Reduced Waist Size
Beetroot is high in fiber and low in calories. It is popularly used in weight loss diets due to the soluble fibers present in it that help to fight against fat. Beetroot also helps to cleanse the toxic and excess water from the body.
Baked Beetroot Chips: Slice raw beetroot thinly, toss with a drizzle of olive oil and a sprinkle of sea salt, and bake until crispy. These guilt-free chips are a crunchy, nutritious snack option.
5. Glowing Skin, Inside and Out
The antioxidants and vitamins in beetroot are a boon for your skin. They combat free radicals, rejuvenate skin cells, and lend a natural radiance. Include beetroot in your diet, and watch your skin glow with health and vitality.
ABC Juice: Start your day with a glass of fresh apple, beetroot, and carrot juice. Its high vitamin C and iron content helps in collagen production, essential for healthy and glowing skin.
6. Cancer At Bay
Beetroot is rich in antioxidants which helps to reduce the risk of developing cancer. Beetroot’s rich purple color comes from beta-cyanins which is a powerful cancer-fighting compound. Beets also contain betalains which promote overall well-being.
Beetroot Soup with Coconut Milk: Simmer beetroot in a pot with coconut milk, ginger, and a hint of spice for a creamy, nourishing soup. This combination offers a delightful blend of flavors and a boost of antioxidants.
Key Takeaway
Embrace the vibrant world of beetroot and unlock its surprising health benefits. Whether roasted, blended into a smoothie, or thinly sliced into a salad, this versatile vegetable deserves a prime spot in your diet. Elevate your well-being with this wonder vegetable, and let it work its magic from the inside out!
(The article is written by Monalisa Deka, Senior Health Content Editor)
Reference
1. NIH. Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients With Arterial Hypertension: A Systematic Review and Meta-Analysis. 2022. Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8965354/
2. Science Daily. Beetroot Juice Boosts Stamina, New Study Shows. 2009.Available online: https://www.sciencedaily.com/releases/2009/08/090806141520.htm#:~:text=The%20study%20reveals%20that%20drinking,for%20up%20to%2016%25%20longer.
3. Tan MT, and Hamid SBS. Beetroot as a Potential Functional Food for Cancer Chemoprevention, a Narrative Review. J Cancer Prev. 2021 Mar 30; 26(1): 1–17. Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8020175/