From improving blood flow to lowering blood pressure to increasing exercise performance – the benefits of beets are amazing. Here’s everything you need to know about beets.
What are Beets?
Known as beetroot, red beet, garden beet, or simply beet, this superfood is a root vegetable that is packed with fiber, vitamin B9, potassium, and many other essential nutrients.
They can be eaten raw, but most people cook or pickle them; their leaves are also edible.
The benefits of beet juice and beets are numerous, and its all due to their nutrients and high content of inorganic nitrates.
Minerals and Vitamins
Beets provide many essential minerals and vitamins, each with their own built-in benefits.
The following nutrients are some of the beetroot benefits for skin, blood pressure, heart health, and more.
- Manganese: a strong antioxidant that helps reduce inflammation.
- Iron: an essential mineral that’s necessary to transport oxygen in red blood cells.
- Vitamin B9: also called folate, it’s important for normal cell function and tissue growth.
- Potassium: can help reduce blood pressure levels and positively impact heart health.
- Vitamin C: an antioxidant that’s necessary for skin health and immune function.
Beets Benefits and Side Effects
The benefits of beets are numerous, especially when it comes to heart health and workout performance.
However, some people may experience some adverse effects, so keep the following in mind when deciding to add beets to your diet in any form.
Lower Blood Pressure
As one of the most substantial risk factors for heart disease, stroke, and premature death around the world, high blood pressure must be managed or prevented.
Fortunately, fruits and vegetables that are rich in inorganic nitrates like beets can help lower blood pressure by increasing nitric oxide levels.
According to studies, beetroot and beetroot juice can reduce blood pressure up to 10 mm Hg in just a few hours.
Improved Exercise Capacity
The nitrates provided by beets can enhance physical performance, especially during high-intensity endurance workouts, according to several studies.
Beetroots and beet juice can increase stamina, improve running performance, boost oxygen use, and lead to overall better workout performance.
Consuming beetroots usually has no side effects. However, people who are prone to kidney stones may see some adverse effects.
Beets have high levels of oxalates, which may contribute to the formation of kidney stones.
They also have FODMAPs, which can cause digestive issues for people with irritable bowel syndrome and other digestive problems.
Eating beets may also turn your urine pink or red, which can be mistaken for blood, but it’s harmless.
If you don’t have digestive or kidney stone issues, beets and beetroot juice are a great source of minerals and vitamins.
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