Beetroot health benefits, are like its color, vibrant and boasts many positive effects. Its red and yellow colors come from betalains–including the major type, betanin, which exhibits potent antioxidant effects.
These effects can help reduce oxidative stress that damages cells. Beetroot also boosts overall health. Explore some of the most significant attributes and how they can help you live healthier:
- Learn how it benefits your body
- Understand how it works
- Choose the right beetroot supplement and amounts
- Know potential risks and reactions
- Gain knowledge about beetroot supplement safety
What are the Potential Beetroot Health Benefits?
Beetroot health benefits your energy levels, brain, heart, liver, gut, and joints. Beets are also called Beta vulgaris, blood turnip, and chard. Its history is rooted in Arab, Chinese, and Ayurvedic traditional medicine.
Since the 10th century, people have used it for many ailments. Experts say beets have been used to lower fever and ease psychological and mental issues. People have also used it for gut and joint pain and constipation.
Beets are loaded with essential vitamins and minerals for a healthy body. They help DNA and cells stay in good shape with their folate content. It also has vitamin B-6, which supports metabolism and red blood cell production.
Plus, they’re packed with minerals like calcium, iron, and magnesium. These nutrients are important for bones, muscles, and the immune system. Beetroots also contain phytochemicals and betalains, which can help reduce inflammation and stress. Finally, you can also find nitrates promoting heart health by improving blood flow.
Eating vegetables and taking supplements with nitrate is good for your health. Your body turns nitrate into nitric oxide (NO). As a result, it helps your blood vessels work better.
Read on to learn its potential health benefits based on research:
- Boost energy levels
- Support brain health
- Lower blood pressure
- Help people with cancer
- Support gut health
- Protect the liver
- Help control blood sugar
- Promote joint health
1. Boosts Energy Levels
Beetroot health benefits increase levels of NO. As a result, it improves blood flow, gas exchange, and muscle contraction. Moreover, it can increase energy levels and boost physical ability.
A review aimed to explore the effects of beetroot juice (BRJ) supplements on heart-lung endurance in athletes. Based on the review of 23 articles, BRJ can improve efficiency and performance; it also increases the time it takes to get tired and improves heart-lung performance.
The review shows conflicting results. It’s still possible that drinking BRJ helps lessen the impact of lack of oxygen on how long you can exercise. Moreover, the effects might be reduced if you also drink caffeine. The review suggests drinking BRJ for at least 90 minutes before exercising for the best results.
Another review suggests that dietary nitrate supplements can enhance endurance exercise. Beetroot is a common source of nitrate. But, there are only a few studies on its effects on high-intensity interval training (HIIT) and sprint interval training (SIT).
The review of 17 studies found that beetroot did not improve HIIT or SIT performance. It recommends more research on beetroot supplements to find the best way to take them. It includes the correct dose, when to take it, and what kind of beetroot product to use.
Similarly, other scientists studied the effects of BRJ on athletic performance. In this study, 80 winter triathletes were given either BRJ or a placebo for seven days. They then completed running, cycling, and cross-country skiing tests.
The study found that drinking BRJ helped athletes run faster without getting tired. Moreover, they cycled longer before getting tired. It didn’t help them ski better. This means BRJ might benefit some but not all athletes.
2. Supports Brain Health
Beetroot is rich in antioxidants and nitrates, which can help improve blood flow to the brain. This can help support brain health and reduce the risk of brain problems. However, studies reveal mixed findings.
A study looked at how high-nitrate foods might help increase blood flow in the brains of older adults. It shows that high nitrate foods, like beetroot, did not change overall brain blood flow, but it did increase blood flow in certain brain areas crucial for thinking and decision-making.
In contrast, researchers gave 40 healthy adults 450 ml of BRJ and others a placebo. Then they did some brain exercises while the researchers measured their brain blood flow. The people who drank BRJ improved cognitive performance on a task.
Moreover, their brain blood flow changed during the task. Results show that BRJ might be good for the brain to help people think better. It increases blood flow to the prefrontal cortex. It is the part of the brain involved in higher brain functions, like planning and decision-making.
The study’s findings suggest that eating vegetables that contain nitrates may be beneficial for brain health. However, more research is needed to confirm these findings and to determine the optimal dose of nitrates for improving cognitive performance.
Scientists looked at 13 studies with 297 people for brain function; additionally, they analyzed nine studies with 163 people for brain blood flow. The findings reveal that nitrate supplements are unlikely to affect brain function or blood flow, whether at rest or during activity. However, longer studies with more people are needed to be sure of beetroot’s health benefits on the brain.
3. Lowers Blood Pressure
Beetroot contains compounds called betalains, which have been shown to help lower blood pressure. This could reduce the risk of heart disease and stroke.
A study aimed to see whether drinking BRJ could help lower blood pressure in overweight people after exercise. Fourteen non-hypertensive overweight men drank either BRJ with exercise, a low-nitrate fruit soda with exercise, or water without exercise.
The results show that drinking BRJ before exercise increased plasma nitrate. It also lowered systolic blood pressure up to 6 hours after exercise. It suggests that BRJ may reduce blood pressure in overweight people with high heart problem risks.
BRJ has a lot of nitrates, which can boost NO production. It could also improve heart and brain function. However, it’s not clear if this works the same for people of all ages. So, researchers studied if BRJ would help younger and older adults.
They gave 13 younger and 11 older adults either BRJ or a placebo before a 30-minute walk. They then tested their blood pressure, heart rate, and brain function. BRJ improved blood pressure and brain function in younger and older adults.
Moreover, older adults benefited more from BRJ. They had a greater increase in NO levels and a greater decrease in diastolic blood pressure. Reaction time also improved after drinking the juice. These findings suggest that BJR can benefit heart health, regardless of age.
Although, a recent study shows otherwise. A single nitrate-rich BRJ did not affect heart function in younger and older adults. Dosing, timing, and usual diet could explain the observed lack of effect.
4. May Help People with Cancer
Beetroot is rich in anti-inflammatory compounds, which can help reduce inflammation throughout the body. This can reduce the risk of chronic diseases such as arthritis and cancer. Studies in Trinidad, Germany, and Serbia have confirmed the frequent use of beetroot as an aide in fighting cancer.
A review finds different parts of beetroot that are good for health. These are betalains, polyphenols, flavonoids, and saponins. These parts have been shown to help prevent cancer. Moreover, they fight inflammation and damage caused by free radicals.
Yet there is still not enough data on its long-term safety and efficacy. Moreover, further studies are needed to assess its interactions with other drugs.
Beetroot contains bioactive compounds; these may slow down the progression of different types of cancer.
Scientists looked at DU-145 and PC-3 cancer cells. They found that both beetroot and beetleaf extracts can slow down their growth. Additionally, they tested two main compounds, apigenin and betanin. They found that apigenin reduced the growth of both cell types, while betanin only affected DU-145 cells.
Additionally, beet leaf extract reduced cancer cell movement and the number of colonies formed. These findings suggest that beet extracts could help people with prostate cancer.
Similarly, scientists studied how beet leaf and root extracts affect cervical cancer cells. They found that the extracts decreased cell growth. It also worked with cancer therapy drugs to further reduce cell survival.
The extracts decreased the number of large colonies and induced early cell death. They also stopped some proteins that make cancer cells grow too fast. The findings suggest that beet extracts could help women with cervical cancer.
Overall, beetroot has the potential as a valuable vegetable for health maintenance and possible management of cancer-related symptoms. Caution, though, should be taken.
5. Supports Gut Health
Beetroot health benefits as a good source of fiber. It can help support digestion by promoting good bacteria growth in your gut health. As a result, it can prevent constipation. It also contains compounds that can help promote the growth of beneficial gut bacteria.
When your digestive system has plenty of healthy bacteria, it can help fight illnesses. It can also strengthen your immune system. Plus, fiber can also improve digestion and lower the risk of constipation.
A study looked at how drinking BRJ affects gut bacteria and if it benefits healthy adults. BRJ contains natural compounds called betalains and polyphenols. These compounds have anti-inflammatory and antioxidant effects.
The study found that BRJ didn’t change the overall diversity of gut bacteria, but it did affect the amounts of specific types of bacteria. It also increased the number of good bacteria linked to a lower risk of obesity and diabetes.
On the other hand, it decreased the bacteria that cause inflammatory diarrhea. BRJ also increased the production of a type of fatty acid called SCFAs in the stool. These are also associated with better gut health. This study suggests that BRJ may positively affect gut bacteria. But, more research is needed to understand its long-term health impact.
For example, researchers looked at how beetroot plants can help fight off certain bacteria and worms. They tested BRJ and ethanol extract on different types of bacteria. BRJ worked better on some of them, like Staphylococcus and Bacillus. However, it wasn’t as effective against Salmonella and Klebsiella.
Beetroot contains some beneficial compounds. It includes saponin, tannins, and flavonoids, making it a nutritious addition to your diet.
6. Protects the Liver
Experts believe beetroot has good effects on the liver due to its active compound, betaine. A study examined the impact of beetroot supplements in people with non-alcoholic fatty liver disease (NAFLD). Eighty people followed lifestyle changes with suggested treatment. Half of them also received oral beetroot powder supplements.
The results show taking beetroot for 12 weeks improved liver function and blood fats. However, fatty liver grade did not significantly change. Beetroot powder supplements could help protect the liver of people with liver disease. Further long-term studies are needed to fully assess the effectiveness of beetroot powder supplements on liver disease.
Another study looked at how beetroot impacts mice with damaged liver caused by alcohol and other substances. The extract contained good antioxidants and anti-inflammatory effects. These actions help reduce the levels of enzymes that indicate liver damage.
Beetroot also reduces inflammation and fat buildup in the liver. Additionally, it improves the physical traits of the damaged liver cells. These results suggest that beetroot extract may protect the liver from damage caused by harmful substances.
These results are promising. However, scientists need to know which beetroot part improves a liver condition. More studies need to see if beetroot health benefits are the same for people.
7. Could Help Control Blood Sugar
Researchers aimed to find out if betanin could help diabetic rats with high blood sugar. So they gave the rats betanin in different amounts. They found that a medium amount helped to regulate their blood sugar.
Moreover, it improved the way their body processed and stored sugar. This study suggests that betanin may potentially help control blood sugar levels. It could also improve the blood sugar balance of people with diabetes.
Another study found that BRJ significantly reduced blood sugar and insulin levels more than a control drink. It happened in the first hour after a meal. It’s because of a compound in BRJ called neobetanin. It is similar to other plant compounds known to have health benefits.
Other studies also found similar effects with other plant-based drinks, like coffee and vegetable juices. These findings are promising because high blood sugar and insulin levels are linked to some serious health conditions. Adding more plant-based foods and drinks may improve overall health and reduce the risk of diseases.
Additionally, researchers found that doing HIIT and taking BRJ could help with anxiety and depression. They tested it on diabetic rats and found that the combination of HIIT and BJ had the best results. They worked well together and enhanced each other’s effects. They improve dopamine and serotonin, which are linked to anxiety and depression.
8. May Promote Joint Health
Researchers aimed to see if red beet or betalain-rich concentrate (BRC) could help improve knee condition. They gave people with knee discomfort BRC twice a day or a placebo. They used questionnaires to measure discomfort, joint function, and energy before therapy.
After 5 and 10 days, people who took BRC had better scores than those who took a placebo. It included discomfort, joint function, and energy. Short-term intake of BRC can help reduce knee discomfort and improve joint function.
Moreover, experts say it can help the body function better by improving how blood vessels work. People with rheumatoid arthritis and lung and airway problems with their blood vessels may find relief.
In a study, 28 people drank BRJ, while others drank blackcurrant juice for two weeks. After that, their blood vessels were checked to assess BRJ’s effect. The study shows that BRJ made the blood vessels work better for people with those medical conditions. Hence, drinking BRJ might be helpful for people with these health conditions.
Beetroot Health Benefits: How It Works
Beetroot contains nitrate, which is good for heart health. Scientists also pointed out a link between nitrate and improved physical performance. Moreover, beetroot has polyphenols and pigments that support your general health.
Polyphenols are a group of compounds that are found in plants. They are responsible for the pigments or colors, flavors, and aroma of many fruits, vegetables, and beverages.
Betalains in beetroots are natural pigments that give them a vibrant color. These pigments are used in the food industry as natural colorants for various products. But it does more than give color to foods. It has many actions, like antioxidant, anti-inflammatory, and more.
Antioxidant
Studies show that betalains, particularly betanin, have antioxidant effects. They can reduce the production of harmful oxidants and improve a body’s antioxidant defenses.
Moreover, the total antioxidant effect may vary depending on the preparation used. Other compounds, such as phenolics, can also contribute to the effect. Experts claim beetroot is one of the ten plants with the highest antioxidant activity.
Anti-inflammatory
In lab studies, betalains suppress the production of certain molecules that contribute to inflammation. They also prevent the activity of enzymes that convert fatty acids into inflammatory molecules. This makes betalains potentially useful for conditions involving inflammation.
Betalains can stop NF-κB from turning on genes that cause inflammation. Betanins also increase the amount of a molecule called Keap1. It helps prevent inflammation by stopping NF-κB from moving into the cell nucleus.
Cancer support
Betanin can help prevent cancer and also kill cancer cells. Scientists isolated a highly purified form of betanin from fresh beetroots. Then, they tested its effect on cancer and normal cells. They found that the betanin-enriched extract killed cancer cells but did not affect normal cells.
It also triggered different pathways in cancer cells that led to their death. It includes apoptosis (programmed cell death) and autophagy (self-eating). These findings suggest that betanin could be a promising therapeutic compound for cancer. It works alone or with other anti-cancer drugs specifically for functional p53 tumors.
Beetroot Health Benefits: Heart Protector
Nitrate is a substance that can help prevent and manage heart disease. It turns into NO, which helps regulate blood flow. Taking nitrate supplements or drinking BRJ can help lower blood pressure in young people. Experts claim it even has effects similar to medicines.
However, older people may not respond as well to nitrate supplements. It’s because their bodies may also not convert it into NO. But, some studies have shown that even older adults can benefit from drinking BRJ.
Brain and Body Booster
Your brain function can decrease when your brain doesn’t get enough blood flow. A diet with lots of nitrates, like BRJ, can increase blood flow to specific brain areas. These areas control your thinking and decision-making.
Additionally, BRJ with nitrate can have a positive effect on exercise performance. It enhances NO production, which improves muscle function. Interestingly, consuming nitrate with polyphenols, like those found in BRJ, can further enhance these effects. It’s worth noting that consuming a diet rich in nitrate may also have similar effects on physical performance.
Where Can You Find Beetroot?
Regarding beetroot supplements, there are two main ways they are made. The first involves taking BRJ and dehydrating it to create a powder. The second method involves draining whole beets or freeze-drying. They are then crushed into a powdered form.
Beet powder may be best if you want a convenient way to add beetroot to your diet. It can be prepared into a juice.
In contrast, beetroot extract is a concentrated form usually taken as a supplement for various health conditions. It comes in capsules with varying strengths or potency. A study on 38 adults reveals that BRJ supplement increases NO levels. NO rises to 21% in 45 minutes and 20% in 90 minutes after taking the supplement.
However, the whole beetroot is likely the most beneficial as it contains fiber that supports digestion and gut health. Ultimately, you can get the most beetroot health benefits from various sources. The best option for you depends on your goals and needs.
What are the Potential Side Effects of Beets?
Beetroot health benefits are promising. However, taking too much might cause some discomfort.
Beeturia is a change in urine color after eating beets or beet-colored foods. It affects 10% to 14% of people, ranging from pink to deep red. Those who are iron deficient or have malabsorptive diseases are more likely to experience it. Besides urine color, stool color can also appear reddish.
Kidney stones can form when overeating food high in oxalate, like beets. A study shows that you have an increased risk of developing kidney stones if you excrete more than 25 mg of oxalate daily. Passing more than 40 mg of oxalate daily may be a sign of excess oxalate. Kidney stones are a symptom of too much oxalate in urine.
Another study found that eating a lot of beetroot caused a buildup of certain metals in the liver. It includes copper, iron, magnesium, manganese, zinc, and phosphorus. This could harm people with certain conditions that cause them to accumulate too many metals. But, it might be helpful for people with low iron or inflammatory bowel diseases to eat moderate amounts of beetroot.
What are Beets’ Potential Risks?
Beetroot supplements help the body make a good chemical called NO. But, taking too much nitrate from these supplements can also produce bad chemicals that might cause cancer.
Only one small-scale study looked at the effect of BRJ on cancer risk. In the study, 29 healthy people took BRJ with 400 mg of nitrate per bottle for one week. This amount exceeds the acceptable daily intake for most people. This study suggests that consuming high nitrate levels through BRJ may increase cancer risk.
Other studies have linked nitrate to an increased risk of certain types of cancer. It includes stomach, esophagus, bladder, and colon cancer. More studies, though, are needed to know for sure.
Based on these studies, you must be careful about how much nitrate you take. So it’s best to talk to your healthcare provider before taking beetroot supplements.
How Much Do You Take and How Often?
Talk to your healthcare provider first if you’re considering taking beetroot supplements. There’s no fixed or standard amount for beetroot supplements. Taking too much, though, can do more harm than good.
BRJ is used in studies because it has more benefits than sodium nitrate. Although, there’s not enough evidence on how much you should drink for health. Some studies gave volunteers 500 mL in one dose. Other studies gave 140-250 mL daily for 1 to 4 weeks. This amount provided 5.1-45 mmol/day of nitrate.
If you’re considering drinking BRJ, talk to your healthcare provider to determine how much is right for you.
Beetroot Health Benefits You, But Is It Safe?
Beetroot supplements are generally safe for most people when taken in recommended doses. However, as with any supplement, it’s important to talk to your healthcare provider. Let your healthcare provider know if you have other health conditions or are taking any medicines.
More research is needed to understand beetroot supplements’ potential risks and safety issues. Additionally, it’s worth noting that some people may experience side effects from beetroot supplements. It includes digestive issues, changes in urine color, or an allergic reaction.
Who Can Not Take It?
Asthma is a chronic disease that affects the lungs and causes inflammation and difficulty breathing. A 2022 study in mice suggests BRJ may not be good for people with asthma. It can make breathing problems worsen by causing more inflammation in the airways. However, healthy people don’t need to worry about this.
This finding may seem contrary to a 2019 study. It found that those who drank BRJ had fewer cold symptoms during and after the exams. Those with asthma experienced the most benefits. Drinking BRJ during stressful periods may help protect against cold symptoms, especially for people with asthma.
If you have asthma or have had it in the past, it’s best to avoid BRJ, but beetroot is likely safe and won’t cause problems if you’re healthy.
Additionally, pregnant women and those at risk of calcium oxalate stone formation should be cautious. Long-term supplementation may also pose a risk for those with high blood sugar levels.
Before taking beetroot, speak with a healthcare provider if you have other health conditions and medications.
What Other Drugs Can Interact with Beetroot?
If you’re taking medicines and thinking of drinking BRJ, it’s important to know that it might interact with some drugs. For example, the nitrates in BRJ can cause a drop in blood pressure when taking blood pressure-lowering medicine.
However, BRJ can reduce side effects when combined with anti-cancer drugs. It’s vital to talk to your doctor before changing your medication regimen. Let them know if you’re considering taking beetroot supplements.
Frequently Asked Questions
Question 1: Does beetroot improve athletic performance?
Beetroot health benefits include improving heart-lung endurance and performance. BRJ supplements can increase the time it takes to get tired and improve heart-lung performance. The recommended time to drink BRJ is at least 90 minutes before exercising. More research is needed to find the best way to take beetroot supplements.
Question 2: Is beetroot good for the heart?
Beetroot is a good source of betalains, which can help lower blood pressure and reduce the risk of heart disease and stroke. Drinking BRJ before exercise can lower blood pressure in overweight people. However, some studies suggest that beetroot health benefits on the heart may vary depending on the amount. It includes timing and individual diet.
Question 3: Are there any side effects of eating too much beetroot?
Eating too much beetroot can cause your urine to turn pink or red. This condition is usually harmless. However, beetroot is also high in oxalates. It can increase the risk of kidney stones in some people. Ask for advice from your healthcare provider to ensure you get the beetroot health benefits you expect.
Takeaway
You’ve learned a lot about beetroot’s potential benefits and how it works in your body. Of course, it’s always best to weigh the risks before beginning any type of supplementation. Fortunately, there are only a few rare downsides to using beetroot supplements.
One key takeaway is that more doesn’t necessarily equal better regarding these supplements. Whether you want to increase energy levels or reduce blood pressure, taking a beetroot supplement can potentially support those goals.
Ultimately, the right product and amount depend on your health condition. So, talk to your healthcare provider before adding beetroot supplements to your diet.
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