Beetroots, also known as beets, are a common root vegetable that can be found in a variety of cuisines around the world.
Beets are high in basic vitamins, minerals, and plant compounds, including those with medicinal properties. Furthermore, they are tasty and easy to incorporate into your diet.
Beetroot has been called a "superfood" many times in recent years, and with good reason.
This ruby red veggie is jam-packed with nutrients and vitamins, as well as plenty of health-promoting properties, and has a rich and earthy taste.
Let us have a look at the health benefits of beetroot for weight loss.
Health benefiting properties of Beetroot:
Beets have a nutrient profile that is second to none. They are low in calories but packed with vitamins and minerals.
In reality, they contain a small amount of almost every vitamin and mineral you need. Inorganic nitrates and pigments, both plant compounds with a variety of health benefits, are also found in beets.
The nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot are 44 calories, 1.7 grams of protein, 0.2 grams of fat, 2 grams of fibre, 6% of vitamin C, 20% of folate, 3% of vitamin B6, 6% of magnesium, 9% of potassium, 4% of phosphorous, 16% of manganese, 4% of iron. (USDA)
Benefits of Beetroot for Weight Loss:
Boosts Weight Loss
Beets aid in weight loss and detoxification since they are low in fat and high in dietary fibre, both soluble and insoluble. These two forms aid in fat loss by promoting proper bowel function and lowering cholesterol levels.
Similarly, beets are high in magnesium, a mineral that promotes healthy nerve and muscle function and can help with weight loss.
Muscle burns more calories than fat, so retaining or adding muscle will help you lose weight.
Beets also contain phytonutrients such as betanin and violaxanthin, which help to reduce inflammation and provide antioxidants to the body.
Increases Endurance and Power
If you want to increase your stamina during a workout, beet juice will help. Those who drank beet juice before working out were able to exercise for up to 16 per cent longer.
The nitrate content in beets, which converts to nitric oxide, is thought to lower the oxygen expense of low-intensity exercise while increasing endurance for high-intensity exercise, according to researchers.
With the amount of energy that Beetroot juice provides to the body, one should expect to feel more energized over time.
There are several ways to mix and match ingredients to make the Beetroot juice for weight loss concoction more fun and delicious.
Beetroots have been related to improving poor digestion by stimulating intestinal nerves and improving the body's ability to digest food. Beets contain 3.4 grams of fibre per cup, making them a good source of fibre.
Fibre keeps you regular by bypassing digestion and travellingcolour straight to the colon, where it feeds good bacteria or adds bulk to your stool.
The wonder juice aids in the easy breakdown of toxins in the system, allowing for a smoother and faster digestion process. Constipation can be relieved thanks to the vegetables' good digestive properties.
Improves Fitness of the Brain
Beets are thought to be brain food that can help with dementia and Alzheimer's disease. Drinking beet juice stimulates blood flow to the elderly's brain, potentially slowing the development of dementia.
A high-nitrate diet resulted in increased blood flow to the white matter of the frontal lobes, which has been attributed to dementia and other cognitive disorders.
Folic acid in beetroot can help avoid Alzheimer's disease by preventing damage to the hippocampus, a part of the brain that is responsible for memory and learning.
Folic acid is thought to function by allowing nerve cells to repair DNA damage, thereby protecting the brain.
Enhances Physical Ability
Because of their impact on mitochondria, the part of the cell that produces energy, the nitrates contained in beets can also improve athletic efficiency.
Nitrates improve mitochondrial performance in cells. A small 2016 study found that a betalain-rich beet concentrate can help competitive runners boost their results.
Those who took the beet concentrate reported feeling less tired than those who took a placebo.
They also showed a lower rise in lactate dehydrogenase, a muscle damage marker. A small study published in 2019 found that nitrates from beet juice decreased muscle fatigue.
Lowers High Blood Sugar Levels
In men, beetroot juice has been shown to effectively lower blood pressure. Men and women who consumed 17.6 ounces of beet juice (about three-fourths beet juice and one-fourth apple juice) had lower systolic blood pressure six hours later, according to a study published in Nutrition.
Beets' high nitrate content, according to researchers, is what causes these heart-healthy results.
In the body, nitrates from foods like beets are converted to nitric oxide. Since nitric oxide relaxes blood vessels and increases oxygen and blood flow, blood pressure is reduced.
Fights Against Inflammation
Obesity, heart disease, liver disease, and cancer are also conditions associated with chronic inflammation. Beets contain pigments known as betalains, which may have anti-inflammatory effects.
In one study, betalain capsules containing beetroot extract decreased the pain and discomfort associated with osteoarthritis in humans.
Although these findings indicate that beets have an anti-inflammatory effect, further human research is needed to see whether they can be used to reduce inflammation.
Simple to Incorporate into your Diet
This is not a health advantage, but it is still important. Beets are not only nutritious, but they are also tasty and easy to integrate into your diet. Juiced beets, roasted beets, steamed beets, and pickled beets are all options.
They can also be purchased pre-cooked and canned for added convenience. Choose beets that are strong for their size and still have their young, unwilted green leafy tops.
Since dietary nitrates are water-soluble, it is best to stop boiling beets if you want to get the most out of them.
Cancer-preventive phytonutrients contained in beets, such as betalains, have been discovered.
Beets have been shown in studies to inhibit carcinogen formation and increase the development of immune cells and body enzymes that aid in the prevention of cancer. Human research is still murky, and scientists are afraid to make bold statements about the vegetable.
Delicious Ways to Include Beetroot in your Diet
Here are several tasty and exclusive ways to incorporate more beets into your diet. Salad with grated beets: Grated beets add taste and color to coleslaw. Beetroot dip:
A tasty and nutritious dip made with beets and Greek yogurt. Fresh beetroot juice is preferable to store-bought juice, which can be high in added sugars and contain only a small amount of beets. Leaves from beets can be cooked and eaten like spinach, so do not throw them away.
Side-Effects of Beetroot for Weight Loss:
Since there are so many nutrient values enriched in beetroot, they are not thought to have any negative effects. But there is a word of caution.
Beets are rich in the compound oxalate, which can lead to kidney stone formation if consumed in excess.
Some people may be allergic to beets.
If you suffer from gout, you may want to avoid beets.
Urine may turn pink or red.
Beets have a long list of health benefits. And they have been shown to help people lose weight.
Finally, beets are tasty and flexible, making them an excellent addition to a nutritious, well-balanced diet.
Hope you liked the benefits of beetroot for weight loss. 🙏