Beets, commonly known as beets, are a popular root used in many cuisines around the world. Beets are full of essential vitamins, minerals and plant compounds, some of which have medicinal properties.
What are its benefits?
1- Helps keep blood pressure under control
Heart disease, including heart attacks, heart failure and stroke, is one of the leading causes of death worldwide.
And high blood pressure is one of the main risk factors for the development of these conditions.
2- Can improve athletic performance
Several studies suggest that nitrates in the diet can improve athletic performance.
For this reason, beets are often used by athletes.
Nitrates seem to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in their cells.
In two studies that included seven and eight men, they consumed 17 ounces of beet juice daily for six days, a prolonged time to exhaustion during high intensity exercise by 15-25%, which represents an improvement of 1- 2% in overall performance.
Eating beets can also improve cycling and sports performance and increase oxygen use by up to 20%
It is important to keep in mind that nitrate levels in the blood reach their maximum in 2 to 3 hours. Therefore, to maximize your potential, it is best to consume beets 2-3 hours before training or competing.
3- Can help fight inflammation
Chronic inflammation is associated with a number of diseases, such as obesity, heart disease, liver disease and cancer.
Beets contain pigments called betalains, which can potentially possess several anti-inflammatory properties.
However, most of the research in this area has been done in rats.
It has been shown that beet juice and beet extract reduce kidney inflammation in rats injected with toxic chemicals known to induce serious injury.
A study in humans with osteoarthritis showed that betalain capsules prepared with beet extract reduced the pain and discomfort associated with the disease.
While these studies suggest that beets have an anti-inflammatory effect, studies in humans are needed to determine if beets could be used to reduce inflammation.
4- It can improve digestive health
Dietary fiber is an important component of a healthy diet.
It has been linked to many health benefits, including improved digestion.
One cup of beet contains 3.4 grams of fiber, which makes the beet a good source of fiber.
The fiber prevents digestion and goes to the colon, where it feeds friendly intestinal bacteria or adds bulk to the stool.
This can promote digestive health, keep it regular and prevent digestive conditions such as constipation, inflammatory bowel disease and diverticulitis.
In addition, fiber has been linked to a reduced risk of chronic diseases, such as colon cancer, heart disease and type 2 diabetes.
Save on Pinterest and Facebook