Beetroot is a root vegetable that contains important nutrients. Studies state its benefits in lowering blood pressure, boosting energy, and fighting inflammation. Beetroots are also called blood turnips. In this article, we discuss the beetroot juice benefits and its side effects.
Beetroot is part of the Amaranthaceae family and was first cultivated by the Romans. Both its leaves and the big round root of the plant are edible and commonly eaten. However, beetroot is also known for its use as a dye or as a medicinal plant. Popularity for the plant comes in surges, as more of its nutritional benefits are recognized.
What is beetroot?
Belonging to the same family as chard and spinach, both the leaves and root of beetroot may be eaten – the leaves having a bitter taste whereas the root is sweet. Although they are available all year round, beets are the sweetest and most tender during their peak season, which in the UK, is from June to October. While heirloom varieties like white and yellow beets make for pretty dishes, only red beets have the cancer-fighting compound betacyanin.
Discover our full range of health benefits guides and read our beetroot glossary page for more information. Also check out these brilliant beetroot recipes including salads, soups, and roasted beetroot. They are low in sodium and fat and are good sources of folate and hence support mental and emotional health.
Nutritional benefits of Beetroot
Here is an overview of the nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot:
- Calories: 44
- Protein: 1.7 grams
- Fat: 0.2 grams
- Fiber: 2 grams
- Vitamin C: 6% of the RDI
- Folate: 20% of the RDI
- Vitamin B6: 3% of the RDI
- Magnesium: 6% of the RDI
- Potassium: 9% of the RDI
- Phosphorous: 4% of the RDI
- Manganese: 16% of the RDI
- Iron: 4% of the RDI
Beets also contain inorganic nitrates and pigments, both of which are plant compounds that have a number of health benefits.
How does it work?
Beets contain chemicals that might reduce swelling and cholesterol. Also, beet can increase levels of a chemical called nitric oxide in the body. Nitric oxide can affect blood vessels, possibly reducing blood pressure and making it easier to exercise.
11 Beetroot Juice Benefits
1. May 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 may potentially possess a number of anti-inflammatory properties. However, most of the research in this area has been conducted on rats.
Beetroot juice and beetroot extract have been shown to reduce kidney inflammation in rats injected with toxic chemicals known to induce serious injury.
2. Cancer prevention
Beets can disrupt the cancerous mutations of cells. Such compounds include betalains, which are pigments that give beets their red and yellow color.
Although further research is necessary before health professionals can recommend beets as a replacement for other standard cancer risk reduction methods, they may have some function in reducing the risk of this condition.
3. Boost Your Immune System
Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.
4. Increase Stamina
Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance.
5. May 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 beetroot contains 3.4 grams of fiber, making beets a good fiber source. Fiber bypasses digestion and heads down to the colon, where it either feeds the friendly gut bacteria or adds bulk to stool.
This can promote digestive health, keep you regular and prevent digestive conditions like constipation, inflammatory bowel disease, and diverticulitis.
6. Can Improve Skin Health
If you are wondering what are beetroot benefits for the skin, here’s your answer. Beetroot ingestion has been found to prevent skin cancer. Also, beets contain vitamin A that maintains healthy mucous membranes, and improves skin health. Vitamin A also supports the daily replacement of skin cells.
Some believe that beetroot may also help purify the blood. This may promote skin health, though more research is warranted.
7. Can Be Beneficial During Pregnancy
A study focused on the possibility of beets being beneficial for pregnant women, especially because of their nitrate content. However, more research is required. Beets are also rich in folic acid, which is a very good reason for pregnant mothers to include them in their diet. Folic acid helps prevent neural tube defects in the baby.
8. Helps in detoxification
Beetroot is reckoned to be a great purifier. It detoxifies your body by pulling the toxins into the colon from where they can be evacuated. Some studies suggest that beetroot juice might also stimulate red blood cell production and build stamina.
9. Haircare
Beetroot is actually one of the best home remedies to fight flakes and an itchy scalp. You can boil some beets in water and use the concentrated liquid to massage on the scalp. Alternatively, you can mix some beetroot juice, vinegar, and ginger juice and apply it to the scalp. Keep this for 20 minutes and rinse.
10. Helps to prevent cancer
Beetroot contains the pigment betacyanin which can prevent the growth of cancer cells. Beetroot is good for preventing colon, lung, and skin cancer. Nitrates are used as preservatives in meat and their consumption may result in the formation of nitrosamine compounds in the body which can lead to cancer. Beetroot juice helps to reduce or stem the cell mutations caused by these compounds.
11. Beets boost eye health
Beet greens are a good source of lutein, an antioxidant that helps protect the eyes from age-related macular degeneration and cataracts. They also contain a wide variety of phytochemicals that may help improve the health of your eyes and nerve tissues.
Side-Effects & Allergies of Beetroot
There is no denying the fact that beetroot has quite a number of beneficial effects. But there is a flip side to this story too. Excessive consumption of beet may result in beeturia in some people. It is a condition where your urine may appear pink.
Beetroot is rich in oxalates and excessive consumption may lead to a person developing kidney stones. Although in some rare cases, beetroot may cause allergies in certain individuals. These allergic reactions may include rashes, hives, itchiness, and even chills and fever.
Betaine present in beetroot may cause complications in pregnant women. And, if you are suffering from gastrointestinal problems, consumption of beetroot may aggravate the situation.
How to select Beetroot
Select Beetroot which is firm and small with fresh greens attached (if available in your area) The beetroot has a pale brown outer skin covering, should be smooth and free from any cuts, blemishes, or other damage. Avoid large beets with hairy taproots. The hair is an indication of toughness and age.
How to Store Beetroot
Strow raw beetroot in zip lock under refrigerated condition, Cooking beetroot should be covered with cling film and then stored in the fridge.
Side Effects of Beetroot Juice
1. Blood pressure
While it benefits those with high blood pressure, the same can not be said for those with blood pressure on the lower side. Beetroot is known as an ingredient that helps in lowering blood pressure and may therefore be dangerous for those with a medically diagnosed low blood pressure.
So, if you are feeling your blood pressure has been keeping low on a daily basis, don’t forget to check the amount of beetroot or beet juice you have been consuming. Also, avoid the consumption of Beet juice on a regular basis if you have been diagnosed with low blood pressure problems
2. Might Cause Beeturia
Beeturia is characterized by the discoloration of urine following the intake of beets or foods colored with beetroots. Urine may range from pink to deep red, and this condition could be prevalent in about 14% of the population and have increased frequency in those with iron deficiency.
3. May Increase Kidney Stone Risk
According to Clinical Nutrition Research, beets are rich in oxalate and may contribute to stone formation. If you already have stones, your doctor might recommend you to stop or reduce beetroot/beetroot juice consumption.
There are four types of kidney stones, with calcium being the most common of all. The mineral can combine with other substances, especially oxalate, and form a stone. It is high in oxalate and can directly contribute to kidney stones. It increases urinary oxalate excretion, which can lead to the development of calcium oxalate stones.
4. Beets could cause gout
Beets are high in oxalate, which can contribute to a health condition called gout, a type of arthritis that develops when too much uric acid builds up in the body.
5. Beets contribute to kidney stones
If you’re prone to kidney stones, you might want to eat beet greens with caution. They’re high in oxalates, which can form small crystals and contribute to the development of kidney stones.
How to make Beetroot Juice
People can make beetroot juice at home using a juicer, blender, or food processor.
How to prepare the beets:
- Trim the tops off the beets before washing them thoroughly. Leave the beetroot skin intact for extra nutrients.
- Chop the beets into small pieces.
How to juice the beets:
- Set up a juicer with a bowl or pitcher in a position to catch discarded material.
- Feed the beetroot pieces into the juicer one at a time.
- Pour the beetroot juice into a glass, and immediately drink it or place it in the refrigerator to chill.
How to blend the beets:
- Place the beetroot pieces into the blender, and add a splash of water to help soften up the beetroot.
- Blend until smooth.
- Remove large chunks from the juice using a cheesecloth or fine-mesh strainer.
- Discard the pulp and pour the beetroot juice into a glass. Chill it in the refrigerator or serve it straight away.
People can drink beetroot juice on its own, or they can blend it with the juice of other fruits and vegetables.
Also read: What Are The Health Benefits Of Ginger Tea?
The following healthful ingredients can add a flavorful twist:
- Citrus fruits
- Apple
- Carrot
- Cucumber
- Ginger
- Mint
- Basil
- Honey
People can also buy beetroot juice from their local grocery store or choose between brands online.
It is important to check the nutrition label on products and avoid juices that contain added sugars and preservatives.
Also read: 12 Benefits Of Coconut Water And Its Nutrition Facts