In this fast-paced world, it can be difficult to keep track of everything we need to do to stay healthy – the foods and nutrients we need to be consuming enough of, exercising, and staying hydrated. One of the best ways to ensure your body is getting what it needs when it comes to nutrition is to choose functional foods and superfoods. (You can check out our recent article on functional foods here.) Without getting too bogged down on whether a certain food is in fact a ‘super food’ or not (there is much information out there either praising a food for its ‘super’ qualities or nay-saying it as overrated), we find that it is valuable to look at the actual nutritional content of the food, as well as it’s overall health benefits to determine if these deem the food worth it for your health needs and routine.
That being said, we think that one food that fits the criteria for a superfood is beetroots. Read on to discover why.
Beetroot has become a popular addition to a healthy diet – and for good reasons. From its cardiovascular health benefits to immune-boosting properties to its high nutritional content, beetroots are an extremely valuable addition to any diet. Despite their fairly high sugar/carbohydrate content, they are low in calories, and for someone trying to lose or maintain their weight, beetroots are a great way to promote overall health and support your weight management program. By adding this one food, you can gain many nutrients that are vital to a healthy lifestyle.
We realize that to many people, beetroots have a strong earthy taste and can be difficult to cook and prepare. In this modern age, there is a simple solution – taking them as either beetroot powder or as juiced beets. The juice can be store-bought, and the powder (our favorite option) can be taken mixed in smoothies or water, or as a capsule form.
So, why are beetroots so healthy?
Beetroots contain a number of vitamins, minerals, and compounds that are necessary for health and wellbeing. They contain nitrates, antioxidants, B and C vitamins as well as minerals such as calcium, magnesium, potassium, iron, manganese, and phosphorus. They also contain betalain – a compound that has anti-inflammatory properties.
What are the health benefits of beetroots?
The benefits that are most appreciated include:
- Athletic performance and post-workout recovery
- Immune boosting
- Cardiovascular benefits
- Brain health
- Digestive system benefits
- Anti-aging
- Anti-inflammatory
- Weight management and promoting
- Athletic performance and post-workout recovery
Beetroots have been shown in studies to improve overall athletic performance as well as endurance in athletes. This can be because of many of the other benefits gained from the nutrients in beetroots – including its cardiovascular and anti-inflammatory benefits. Beetroots are associated with an increase in energy – this is because they improve the functioning of mitochondria in the cells. It also assists in athletic performance and recovery due to the nitrates found in them – nitrates increase the amount of oxygen available to the body. The more oxygen available, the more exercise they can effectively do. Beetroots have also been shown to reduce the production of lactic acid in the muscles (reducing stiffness after exercising), which in turn can help reduce overall fatigue in athletes.
- Immune boosting
The presence of vitamins such as certain B vitamins and vitamin C, as well as antioxidants, make beetroots a good choice of food to boost the immune system.
- Cardiovascular benefits
B vitamins, particularly folate which in found in beetroot, play a role in heart health and so beetroot plays a role in promoting overall heart health. Beets may have an impact on lowering blood pressure and improving blood flow due to nitrates.
Betaine, found in beetroot is a compound that lowers homocysteine. A high level of homocysteine in the body can cause heart attacks, strokes or cardiovascular problems. Betaine also lowers chronic inflammation related to heart disease.
- Brain health benefits
Nitrates in beets have been shown to improve neuroplasticity. Beets can protect the body from oxidative stress due to their antioxidant content, assisting in overall brain health. Beets also contain copper, which improves neurotransmitter functioning.
- Digestive system benefits
Beets are high in fiber. This can assist in reducing constipation. They also act on the gall bladder, as well as help stabilize blood sugar levels after consuming food.
- Anti-inflammatory benefits
Betalain is known to have anti-inflammatory properties, and as seen above, these benefits can be seen in many areas of the body.
- Weight management promoting benefits
Beets are a great choice for someone on a weight loss diet or weight maintenance program. Fiber, magnesium, and potassium play a role in flushing out the excess water in the body. This can both reduce bloating and act to detox the body. Beets do contain sugar/carbohydrates, however, their high fiber content allows for the sugars to be trapped in them, which allows for a slower absorption rate of the sugar into the bloodstream. Thus it is advised to take beetroot powder and not juice to maintain as much of the fiber as possible. If you are on a weight loss program or looking to lose weight, we would advise you to meet with one of our trained consultants to determine the best way to incorporate beets into your diet.
Overall, with all the nutrient-packed benefits of beetroots, it is easy to see why it is described by many as a superfood!
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References:
- Healthline.com
- https://www.healthline.com/nutrition/benefits-of-beets#TOC_TITLE_HDR_4
- WebMD:
- Outside online:
- Organic Facts:
- Consumer reports
- https://www.consumerreports.org/healthy-eating/are-beets-good-for-you/