beetroot
Benefits of beets
Beetroot content is a beneficial nutrient
Dietary fiber: A cup of sliced beets provides more than 8.81% of the daily requirement of fiber according to the US Department of Agriculture, and its consumption is necessary for intestinal health and ease of digestion, and adding beets to the diet helps increase the amount of fiber consumed, [3] in addition to These fibers may help promote weight loss, by enhancing the feeling of fullness and reducing appetite, which reduces the amount of calories consumed. [4]
Plant compounds: Beets contain phytochemicals that give beets their color and flavor, as they stimulate the immune system, reduce oxidative stress, and reduce inflammation, in addition to containing betalains that have anti-inflammatory properties. For inflammation, toxins, and anti-oxidants, [5] is an important source of concentrated nitrates and other nutrients that improve health. Nitrates are chemical ions that are naturally found in some foods and are converted to nitrogen monoxide (English: Nitric oxide) when ingested, and drinking beet juice increases its levels in the body, and a laboratory study published in the journal Nutrients in 2015 indicated that nitrogen monoxide increases blood flow, improves lung function, and strengthens muscle contraction. [6] [7]
Folate: Red beet is an important source of folic acid, and it is one of the basic nutrients that reduce the risk of developing certain types of birth defects and cancer, as it reduces the risk of heart attacks, in addition to being important during the early stages of pregnancy, it helps to: Reducing the risk of brain tube neural tube defects and fetal spinal cord. [8]
Other elements: The following table shows the nutritional content in one cup of beetroot, which is equivalent to 136 grams: [9]
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Benefits of beetroot according to the degree of effectiveness
Possibly Effective
Enhancing athletes ’performance: studies have indicated that beet juice supplements can improve the amount of oxygen absorbed by muscles during exercise, and a study published in the journal Nitric Oxide in 2019 showed that drinking high doses of nitrate beet juice improves the performance of riders Bicycles, [3] [10] Beet juice may help some people to move faster, and with less effort. On the other hand, the amount a person needs from this juice is unclear, and it may help people who exercise for fun more than athletes who are subject to For high training. [11]
Reducing muscle pain caused by exercising: Drinking beet juice several times during the day, 48 hours after exercise, may help relieve muscle pain after jumping and running. [11]
There is insufficient evidence for its effectiveness.
Reducing triglyceride levels: Eating some beet-containing products and a type of herb twice daily for 30 days can reduce triglycerides in people at risk for heart disease. [12]
Promoting liver health: A laboratory study published in the journal Annals of Tropical Pathology in 2018 indicated that consumption of mice with liver injury to beet extract reduced their liver damage compared to other mice, [13] in addition to that beet juice contains antioxidants, Vitamin A, Vitamin B6, and iron, which in turn help reduce the risk of liver inflammation and oxidative stress, as well as enhance the liver's ability to remove toxins from the body. [5]
Benefits of beet for blood pressure
Beetroot is likely to be effective in lowering blood pressure. A study published in the journal Hypertension in 2008 showed that beetroot significantly reduces blood pressure, by approximately 10 mmHg within several hours, [14] and another study published in Nutrition in 2013 showed that Supplements of beet juice significantly reduced systolic blood pressure compared to diastolic blood pressure, but there is a need to study the effect of beetroot on blood pressure in the long run, [15] and the effect can be stronger when consuming raw beetroot, and an increase in the beetroot content of nitrates can be a cause Low blood pressure, as nitrogen monoxide is Lysa Going to expand the blood vessels, which contributes to lowering blood pressure, it is worth noting that the level of nitrates in the blood remains high for 6 hours after eating foods rich in it, so the effect of beetroot in blood pressure is temporary, and it is necessary to use it regularly to know its effect on blood pressure In the long term. [4]
Benefits of beetroot for pregnant women
Beets are distinguished by their iron and folate content, which are important nutrients for a pregnant woman, and they can be eaten raw with the authorities or cooked, [16] but it is worth noting that it is important to be moderate in obtaining beets during pregnancy, and for more information about this, a paragraph may be read with the caveats for use Beets located below.
Benefits of beetroot for children
Beetroot is characterized by its sweet taste, which may be palatable to children when starting to provide food to them, as it is rich in many nutrients beneficial to their health, such as potassium, magnesium, vitamin A, folate, etc., and pediatricians are advised to start providing beetroot for children between the ages of 8- 10 months, and it is advised not to give them more than two teaspoons of it, because of the high content of nitrates, which are difficult to digest for children who have not reached the age of one year, but when children exceed the age of a year, this amount can be increased, and it is worth noting that it is better to avoid giving Kindly Beetroot if they are suffering from diarrhea, consult your doctor if the child is suffering from reflux gastric reflux before beetroot him and, in addition, some children may suffer in rare cases of allergic direction beetroot, and therefore prefer to consult a doctor before submitting it. [17]
Benefits of beet anemia
Beetroot is rich in iron, which is an important component of red blood cells, and therefore its lack leads to the inability of blood cells to transport oxygen to different parts of the body, and this causes a condition known as iron deficiency anemia, and this can be prevented by adding sources Iron to the diet. [3]
Studies on the benefits of beetroot
A laboratory study published in the Journal of Mediators of Inflammation in 2014 showed that consuming beet extract reduces nephritis in mice by reducing oxidative stress and programmed death in cells in the kidney (English: Apoptosis), [18] and beetroot contains potentially betaine dye. It possesses many anti-inflammatory properties, and more studies are needed on this effect in humans. [4]
A preliminary study published in the Journal of Nutrition and Dietary Supplements in 2014 showed that consumption of people with knee pain with concentrated red beetroot rich in petaline significantly improved knee problems and joint functions. [19]
A study published in the journal Nutrients in 2015 showed that nitrates in beets may improve mental and cognitive functions by widening blood vessels, which increases blood flow to the brain, [7] and another study published in Nitric Oxide 2014 showed that the use of nutritional supplements containing On 7.5 millimeters of nitrate daily for two weeks, it improved significantly the time of simple reaction, in people with type 2 diabetes. [20] [4]
A review of a group of studies published in Molecules in 2019 showed that some compounds in beetroot can reduce the occurrence of cancerous mutations in cells, including betaine, [21] but these studies are not sufficient, and more evidence is still needed to confirm the beetroot's effect in reducing the risk Cancer. [3]
A study published in the Journal of Farmacia in 2011 showed that the consumption of mice subjected to a diet rich in cholesterol for 10 days, for approximately 250 mg to 500 mg per kg of weight, for 70 days in a row of beet extract; reduce the level of cholesterol, and triglycerides. [22]
A study was published in the Journal of Nursing and Health Science in 2013, conducted on a group of teenage girls, and the results showed that their consumption of beet juice significantly improved their hemoglobin level, indicating that it could reduce the risk of anemia. [23]
The damage of red beet
Safety degree of beetroot
Beetroot is often considered safe when consumed in moderate quantities, and it is possible to consume it in pharmacological quantities, but eating beetroot can sometimes cause a change in the color of urine or stool to read, or pink color, and it is believed that eating it may cause a decrease in calcium levels and damage Kidney, but this effect has not been seen in humans, [11]
Warning against the use of beetroot
One of the special caveats that you should pay attention to when using beets is the following: [24]
Pregnant and breastfeeding: It is recommended to consume beets in the quantities present in the food during this period, as it is not yet known how safe it is to consume large quantities of medication for pregnant and breastfeeding women.
People with kidney disease: As eating a large amount of beetroot may worsen the condition of kidney patients.
Common questions about beets
Is there a difference between the benefits of raw, cooked or pickled beets?
Some people use beets after cooking them while some eat them raw, and some studies have been done to find out the effect of cooking on the nutritional value of beets, and a study published in the Nigerian Journal of Basic and Applied Science in 2016 indicated that raw beets and their juice possessed strong anti-oxidant properties, and it has been observed When exposed to thermals, beetroot has increased its content of antioxidants and flavonoids, while its vitamin C content has decreased dramatically. [25] In a study published in the Journal of Current Research in Nutrition and Food Science in 2016 and compared to raw and pickled beet, it was found that most of the nutrients present are decreased After pickling it, except for its vitamin C content, which was higher in pickled beets. [26]
Is beetroot useful for weight loss
Beetroot is considered one of the low-calorie and high-calorie foods with its water content, as it is distinguished by the presence of medium quantities of fibers and proteins, which are important nutrients for maintaining a healthy weight, as the fibers contribute to reducing appetite and enhancing the feeling of satiety, which reduces quantities Food intake It is worth noting that there are no studies that explain the effect of beetroot on weight loss, but it can be said that eating it as part of a weight-loss diet may be beneficial to that. [4]
Ways to eat beets and its products
Beet leaves, their uses, and benefits
Beet leaves are an excellent source of fiber, antioxidants, and many vitamins, such as vitamin K, vitamin C, vitamin A, and vitamin B6, as well as iron. [27] These leaves can be cooked and eaten like spinach. [4]
Beet juice, its benefits and how to prepare it
Multiple benefits of beetroot can be obtained by drinking its juice rich in nutrients beneficial to health, and it can be prepared by cutting well-washed beetroot into small pieces, then gradually placing the pieces in a mixer or food processor, and beetroot juice can be drunk alone or adding other fruits and vegetables to it, Such as apples, carrots, citrus fruits, ginger, etc. [3]
White beet sugar
Sugar beet is sugar extracted from beet, and it is one of the most common types of sugar used to produce white sugar after sugar extracted from sugar cane, and the nutritional value of these two types of sugar is similar, as they are mainly composed of sucrose, so excessive use of either of them may lead to This leads to weight gain and an increased risk of many conditions, such as diabetes and heart disease. [28]
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