Beetroot Thalipeeth

Beetroot Lowers Blood Pressure

Beets have been found to have a remarkable ability to widen blood vessels and improve blood flow, resulting in the lowering of blood pressure. Samantha Cassetty, RD, a private practice dietitian in New York City, explains that elevated blood pressure is a significant risk factor for heart attack and stroke.

The key component in beets responsible for this blood-pressure-lowering effect is nitrates. A review published in Biomolecules in December 2018 suggests that nitrates can reduce blood pressure and significantly decrease the risk of cardiovascular events. Nitrates are naturally found in various fruits and vegetables, including beets, but they are also used as food additives in some meats and cheeses. Research published in Antioxidants in March 2020 suggests that nitrates from food additives may be associated with certain types of cancer, whereas those from plant-based foods are generally considered safe.

Here are several more potential health benefits of consuming beets:

1. Good Source of Gut-Friendly Fiber:
Beets are rich in dietary fiber, which is an important marker of gut and overall health. Most Americans consume only a fraction of the recommended daily fiber intake. Beets support a healthy gut microbiome, which plays a crucial role in regulating inflammation, immune function, mood, cholesterol levels, and blood sugar. Increasing fiber intake allows beneficial gut bacteria to thrive, improving gut health and overall well-being.

2. Boosts Endurance and Athletic Performance:
Beetroot juice, due to its nitrate content, has been shown to enhance athletic performance and endurance during resistance training. Nitrates in beetroot juice increase blood flow and oxygen delivery to muscles, allowing for longer and more intense workouts. Incorporating beetroot juice into pre-workout routines may lead to improved athletic performance and faster recovery.

3. Enhances Cognition:
A diet rich in nitrates, such as those found in beetroot juice, may offer protection against neurodegenerative disorders like dementia. Consuming nitrate-rich beetroot juice has been associated with enhanced cognitive function in both younger and older adults. However, further research is needed to establish more definitive conclusions.

4. Improves Joint Health:
Beets contain betalains, which are pigments responsible for their vibrant red color. Betalains possess anti-inflammatory properties that can help reduce inflammation throughout the body and alleviate joint pain. Chronic inflammation is linked to various diseases, including heart disease, cancer, and type 2 diabetes.

5. May Improve Outcomes in Liver Disease:
Beets contain betaine, an active compound that exhibits antioxidant properties and has positive effects on liver markers in individuals with nonalcoholic fatty liver disease (NAFLD). NAFLD is a condition characterized by excess fat in the liver and can increase the risk of liver cancer and failure. Including beets in a healthy lifestyle may have beneficial effects on liver health.

6. Possess Cancer-Fighting Properties:
Beets are rich in antioxidants, such as betalains and anthocyanins, which protect cells from oxidative damage. These compounds help prevent the development and growth of cancer at the cellular level. Beets are also a good source of polyphenols and flavonoids, which further contribute to their antioxidant, anti-inflammatory, and anticancer properties.

Incorporating beets into your diet can offer a range of potential health benefits, from lowering blood pressure and improving gut health to enhancing athletic performance and fighting inflammation and oxidative stress. Enjoy the versatility and nutritional value of beets to support your overall well-being.

Source: Everyday Health – Potential Health Benefits of Beets (https://www.everydayhealth.com/diet-nutrition/potential-health-benefits-of-beets/)