Beetroot is a healthy vegetable that we should eat because of its health benefits. Beetroot is a biennial plant with dark red spindle root and dark green leaves, is one of the most useful and healing garden crops.
The whole plant is used and can be used throughout the year. It is often fermented for several reasons.
This vegetable should be eaten because it is rich in essential nutrients such as vitamins, minerals, but also some phytochemicals that can even have healing properties.
Impressive nutritional composition
Beetroot has few calories and a high percentage of important vitamins and minerals.
Practically, it contains almost all the necessary vitamins and minerals for man, of course in different quantities.
100g of cooked beets has only 44kcal, and provides us with:
- 10g carbohydrates
- 1.7g protein
- 0.2g fat
- 2g fiber
It also contains vitamins C, B9, B6, magnesium, potassium, phosphorus, manganese, and iron.
Other elements are present in smaller quantities, but also inorganic nitrates and pigments, which have a number of beneficial effects on human health.
Why can we consider fermented beets healthier?
Fresh beets and fresh beet juice are recommended in limited quantities, due to the slightly higher percentage of sugars.
However, when fresh beets are subjected to a fermentation process, th can be one of the healthiest vegetables in general.
This is because most sugars are broken down by beneficial bacteria, while other nutrients, which are especially important, remain present.
Fermented foods are also rich in probiotics, or “good” bacteria.
Numerous scientific studies show that the ideal balance and diversity of bacteria in the digestive tract, significantly affect overall health, both physical and mental health.
In addition, fermented beets have a more concentrated amount of nitrates.
This further leads to a larger amount of nitric oxide in the body, which we will see below why it is so important.
Benefits of eating beets
1. Beetroot helps for a healthier heart and for better sports performance
Beetroot can help reduce high blood pressure by a few units in a very short time.
We know that hypertension is one of the biggest risk factors for most cardiovascular diseases.
The beneficial properties of beets in terms of cardiovascular health are mainly due to their composition, ie the content of nitrates, which are “converted” into nitric oxide in the body.
This oxide acts to relax the blood vessels, thus improving blood flow through them, which in turn leads to a reduction in blood pressure.
Some professional athletes use beetroot juice for its nitric oxide benefits.
Namely, research shows that beets can increase endurance during exercise by 16%, precisely because of the stimulation of nitric oxide production.
The peak of this oxide in the blood occurs 2-3 hours after drinking beetroot juice, so for best performance, it is optimal to drink the juice a few hours before training or competition.
Numerous studies also show other beneficial effects that are very important for athletes, but also for everyone else.
For example, beets have been shown to increase the use of
oxygen up to 20%.
2. Beetroot can help fight chronic inflammation
The body naturally produces free radicals as metabolic “waste”. This waste is highly reactive, so it can cause oxidative stress, ie damage various cells in the body.
Antioxidants play a key role in preventing these processes.
Prevention of oxidative stress further prevents the development of chronic inflammatory processes in the body.
Which are one of the main risk factors for most chronic diseases, such as cancer, cardiovascular disease, Alzheimer’s, etc.
Beetroot contains components called betalains, which have a powerful antioxidant effect.
In several studies, beet juice and extract reduced renal inflammation in laboratory mice that had previously been injected with toxic chemicals.
Another study, which included people with osteoarthritis, found that beetroot capsules derived from beets could reduce the pain caused by the disease.
However, more studies are needed for the anti-inflammatory effect of beets to be fully confirmed.
3. It can improve digestion and help lose weight
Just one average serving of this food contains about 4g of fiber, making beets a great source of fiber.
The importance of fiber for the health of the intestinal microflora, and thus for the overall health of a man is great.
Among the most important positive effects of fiber are: maintaining the health and peristalsis of the small intestine, as well as the colon.
Also nourishing the beneficial microflora, ensuring the gradual release of blood glucose, and reducing “bad” blood cholesterol.
In addition, more and more studies provide data on the role of fiber in optimizing the intestinal microflora, and through it to the overall health of the body.
Thus reducing the risk of developing cardiovascular, malignant (especially intestinal) diseases, obesity, and type 2 diabetes.
Studies show that those on a high-fiber diet are significantly less likely to lose weight on average than those on a low-fiber diet.
According to the above, fiber can also help in weight loss.
In addition, they do this by promoting the feeling of satiety, because in the stomach they often bind with water and give a feeling of fullness.
Beetroot is also nutritious food. So food rich in nutrients and low in calories.
4. Beetroot supports brain function
Cognitive function naturally weakens with the aging process.
In many individuals, these processes can lead to diseases such as dementia, Alzheimer’s disease, etc.
Constant impaired blood circulation, and thus impaired nutrition of cells (especially brain) with oxygen, can lead to a decline in overall brain health.
Interestingly, beet nitrates here can help indirectly.
Namely, nitric oxide, whose presence in the body can be stimulated by consuming beets, affects the relaxation of blood vessels and better blood flow, as well as the blood that goes to the brain.
A number of studies have linked beet consumption to improved cognitive abilities.
However, the use of beetroot extracts in the treatment of mental illness requires much more clinical trials.
5. Anticancer and immunostimulatory effect
Phytonutrients that give beets their specific color may have anticancer effects.
Most studies in laboratory animals have shown that these phytonutrients, or pigments, can reduce the spread of tumor cells.
The content of vitamin C, fiber, manganese, potassium gives beets a certain immunostimulatory effect, while the pigments betalains and sulfur amino acids support the detoxification processes in the body.
The high content of vitamin B9, in turn, makes beets especially suitable for pregnant women but also reduces the risk of heart attack and stroke.
The deficiency of this vitamin can be quite problematic in pregnant women.
Beet is a great vegetable for keeping us healthy. It contains many vitamins and minerals that together make it a healthy option in the daily diet.
Eating beets will have a healthier heart, brain, digestion, and other significant benefits.
In any case, beets should be consumed in order to make the most of their values.