This type of food attracts many people due to its eye-catching color. However, it is also a food rich in nutritional value beneficial for consumers.
Beetroot is a common food among Vietnamese people. The American health website, Healthline, has praised this root vegetable, referring to it as a superfood that is recommended for consumption.
It’s not by chance that this food is labeled as such. In fact, 100 grams of boiled beetroot contains 44 calories, 1.7 grams of protein, 0.2 grams of fat, 10 grams of carbohydrates, and 2 grams of fiber. Additionally, this root vegetable is rich in folate, manganese, copper, potassium, magnesium, iron, vitamin C, and vitamin B6.
Beetroot is a common food among Vietnamese people.
Rich in nutrients, beetroot offers numerous health benefits:
Reduces Cancer Risk
Beetroot’s beautiful color comes from betalain, a water-soluble antioxidant. It also contains flavonoid compounds that have antioxidant and anti-inflammatory properties.
Betalain and other antioxidants in beetroot can help seek out and destroy free radicals—unstable molecules in the body. When present in large amounts, these free radicals and unstable molecules can promote inflammation and increase cancer risk.
Protects Heart Health
Inflammation can lead to plaque buildup in arteries, heart attacks, and the need for medications to lower cholesterol and blood pressure. However, beetroot juice serves as a natural alternative. Beetroot contains nitrates, which the body converts to nitric oxide, helping to dilate blood vessels, reduce blood pressure, and inflammation.
St Bartholomew’s Hospital in London found that among patients who had stents placed or other heart issues, drinking beetroot juice daily for six months reduced this rate by half.
Prevents Anemia
Beetroot has a significant iron content, which is an essential mineral that increases hemoglobin levels in the blood and prevents anemia. Additionally, beetroot contains a lot of vitamin C, which helps improve iron absorption.
Supports Brain Health
The nitrates in beetroot may enhance brain function by promoting the dilation of blood vessels, increasing blood flow to the brain.
Research has shown that beetroot improves blood circulation to the frontal lobe of the brain, the area associated with thinking and memory. Therefore, regularly consuming beetroot can help you become smarter.
A study involving individuals with type 2 diabetes showed that drinking beetroot juice daily for two weeks improved cognitive function.
Lowers Blood Sugar
Beetroot contains alpha-lipoic acid, an antioxidant that can lower blood sugar levels and increase insulin sensitivity. Furthermore, the phytochemicals and high nitrate content in beetroot have been shown to regulate blood sugar levels and reduce insulin resistance.
The ability of beetroot to help control blood sugar levels is also beneficial for non-diabetics, as studies have found that consuming beetroot reduces blood sugar responses to meals and decreases insulin secretion.
Drinking 500ml of beetroot juice daily will significantly lower high blood pressure within 24 hours.
Lowers Blood Pressure
Research findings from experts at Barts Hospital (London) and the London Medical School indicate that drinking 500ml of beetroot juice daily results in significant blood pressure reduction within 24 hours. Scientists believe that the high nitrate content in beetroot contributes to this blood pressure-lowering effect.
Aids Weight Loss
Thanks to its diverse nutritional profile but low calorie content, beetroot is truly a superfood for those looking to lose weight.
Beetroot is low in fat and calories while being high in water content. Additionally, its high fiber content supports digestive health, helping you feel full longer. Therefore, those aiming to lose weight should include beetroot in their diet for a balanced and vibrant physique.
Improves Digestive Health
A cup of beetroot contains 3.4 grams of fiber. With its abundant fiber content, beetroot is one of the richest fiber foods. Thus, beetroot is a “superfood” beneficial for digestion, preventing constipation, bowel inflammation, and appendicitis.
Fiber-rich foods are also helpful in a diet aimed at preventing heart disease, diabetes, and colorectal cancer.
