By Frank Kamuntu
Beets are widely consumed root vegetables promoted by dietitians and other health care professionals for their wide range of health benefits. Consuming beets may help lower blood pressure, improve eye health and more.
Beets are an edible taproot originating from the Middle East. Also known as beetroot, beets are widely consumed around the world and have become increasingly known in recent years as a functional food.
According to the Academy of Nutrition and Dietetics, functional foods beneficially affect human health when eaten on a regular basis and in adequate amounts. Beets are high in natural sugars and rich in a number of important nutrients, most notably potassium and dietary fiber.
Beets—whether deep ruby red, sunset golden or candy-striped varieties—are versatile vegetables that add a colorful burst of flavor when eaten cooked, raw or pickled.
Common cooking methods include boiling, steaming, roasting, sautéing or cooking them in a microwave oven. Roasting brings out the natural sweetness of beets while steaming them helps maintain more of their vitamin and mineral content. Raw beets, which can be rather tough to chew, are best sliced ultra thin or spiralized and added to salads and slaws. Pickled beets are very popular because the vinegar can help brighten their earthy flavor.
Health Benefits Of Beets
Beets are rich in antioxidants, especially betalains, which give beets their red color. Research suggests betanin, the main betalain found in beets, destroys free radicals (unstable atoms that can damage cells) twice as effectively as other antioxidants. This increased antioxidant activity may be due to its unique chemical structure. What’s more, betalains may prevent DNA damage and lower LDL cholesterol (bad cholesterol).
Meanwhile, other antioxidants found in beets may help reduce oxidative stress and damage associated with several diseases, including cancer, neurodegeneration and diabetes. Current research doesn’t confirm whether beets are effective at reducing the risk of these health conditions, but they may be a beneficial part of a diet geared toward health and longevity.
In addition to their high betanin content, beets are rich in polyphenols and phenolic compounds, another type of antioxidant. They also contain smaller amounts of vitamin C and vitamin E, which are also antioxidants.
“Beets have several components that make them what some may consider a superfood,” says Emily Maus, a registered dietitian nutritionist specializing in women’s health and hormones in Idaho Falls, Idaho. “Benefits of consuming beets include improved blood pressure, reduced risk of diseases like cancer and heart disease, and improved cognitive function.”
May Lower Blood Pressure
In a small randomized crossover study, researchers found consuming beets in cooked and juice form significantly lowered systolic and diastolic blood pressure among participants with hypertension (high blood pressure).
The high nitrate content in beets may explain their blood pressure-reducing effects, says Meghan Pendleton, a registered dietitian based in Detroit. Nitrates in beets eventually become nitric oxide, which plays a key role in regulating blood pressure and blood clot formation, she explains. Consuming high-nitrate foods can help reduce blood pressure, reduce arterial stiffness (which is associated with the development of heart disease) and control blood clotting, she adds.
May Enhance Athletic Performance
Nitrates in beets can also improve oxygen use in the body, which may lead to better exercise performance, says Chrissy Arsenault, a registered dietitian nutritionist in Denver.
One small study of male team-sport players assessing the effects of dietary nitrate supplementation on running speed and high-intensity intermittent running performance found participants who consumed nitrate-rich beet juice performed significantly better than those who consumed nitrate-depleted beet juice.
May Improve Gut Health
Beets are a good source of dietary fiber, which promotes digestive health and regular bowel movements, says Arsenault. Plus, there are other compounds in red beets specifically that may promote a healthy gut microbiome (the community of microorganisms that inhabit the human gastrointestinal tract).
A recent small pilot study of 18 healthy participants analyzing the effects of consuming beet juice on the gut microbiota reported an association with an increase of Akkermansia muciniphila bacteria and a reduction of Bacteroides fragilis bacteria. However, the study didn’t confirm a difference in diversity of the gut microbiota based on beet juice consumption.
Low levels of A. muciniphila are associated with many diseases, including obesity and diabetes, so an increase in this bacteria’s abundance may help lower the risk of developing such health conditions. Meanwhile, B. fragilis is a bacteria that can cause inflammatory diarrhea, so a reduction in its abundance may be beneficial as well.
While more data is needed to explain how beet juice influences gut health, early research suggests consuming beets in juice form may have a positive effect on gut microbiota.
May Improve Eye Health
Beets may play an important role in eye health as well, says Trista Best, a registered dietitian nutritionist based in Georgia. Beets contain lutein and zeaxanthin, two carotenoid phytonutrients (natural chemicals or compounds found in plants) she explains. “These nutrients play vital roles in vision and eye health and are most readily available when beets are consumed raw,” she adds.
There are several causes of progressive and irreversible vision loss, including cataracts, age-related macular degeneration, glaucoma and diabetic retinopathy. These disorders are often caused by oxidative stress and inflammation. Research shows lutein and zeaxanthin can help protect against age-related macular degeneration specifically by neutralizing harmful molecules called free radicals.
While little research exists on beets’ contribution to eye health, their high lutein and zeaxanthin content may be protective against vision loss.
May Improve Cognitive Function
Research also suggests beets may help improve cognitive function, says Maus.
One small randomized, double-blind, placebo-controlled study observed that when participants performed tasks designed to test brain function, those who consumed beet juice as opposed to a placebo displayed quicker response times and improved brain function. The authors of the study attributed this effect to the high amount of nitrates found in beets, which can promote blood flow to the brain.
Risks & Side Effects Of Eating Beets
Arsenault says consuming beets is generally safe for most people, but certain side effects may occur, including:
- Beeturia, a condition in which urine and stool turn a reddish color after consuming beets. “This condition is due to the betalain pigments found within the beets and isn’t harmful,” explains Arsenault.
- Kidney stones. People prone to kidney stones should exercise caution when consuming beets, as beets are high in oxalates, explains Pendleton. Oxalates can cause kidney stones when absorbed into the bloodstream, joining with calcium to form a calcium oxalate stone in the urine.
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