Beetroot powder is made with dried and powdered beetroot (Beta vulgaris L.). Beetroot, or beets, is a reddish-purple root vegetable.
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Researchers believe beetroot powder has anti-inflammatory benefits and contains antioxidants and other compounds that may benefit heart health. Beetroot can improve your athletic performance when taken regularly as a supplement or a pure powder.
Beetroot may also help your body recover after intense physical activity. Beetroot is commonly consumed as a juice, cooked vegetable, supplement, or powder.
Beetroot powder is rich in substances that may support muscle recovery after exercise. Beets are high in nitric oxide, a molecule of nitrate compounds that increases the flow of oxygen-rich blood to your muscles.
Nitric oxide also helps your cells move glucose (blood sugar) through your body. Glucose is part of what gives your body the energy for physical activity.
A small study found that consuming beetroot supplements increased muscular endurance. Beetroot supplements are a fast way to consume the powder in capsule form. In males, beetroot supplements slowed the process of losing muscular strength.
Another study found that consuming beetroot powder before beginning resistance training increased the length of time participants could work out before feeling muscle fatigue.
Beetroot powder also contains betalain, a pigment with anti-inflammatory and antioxidant benefits. Betalains and other antioxidants found in beetroot powder may help with a faster recovery after exercising.
Research also found that beetroot supplements accelerated muscle recovery after exercise and reduced muscle soreness. However, more research is needed on the relationship between muscle recovery and beetroot powder.
Beetroot is high in compounds that help to improve blood flow, but more research is needed to determine its health benefits in powder form. Compounds like nitric oxide move glucose and expand blood vessels to promote blood flow.
Research shows that beetroot juice may be more effective than beetroot powder in reducing blood pressure levels. According to the study, decreased blood pressure from beetroot juice may be less likely for people with diabetes.
Hypertension (high blood pressure) hardens and narrows your arteries. This makes it difficult for your arteries to transport blood. Having extremely high blood pressure puts you at increased risk for heart failure. Heart failure and stroke are two of the top causes of death in the United States.
All forms of beetroot, including beetroot powder, contain antioxidants that can strengthen your immune system. However, more research is needed to know how much the antioxidants in beetroot powder affect your immune health. Beetroot powder contains antioxidant compounds like betalains, phenolic acids, and flavonoids.
All of the antioxidants in beets help support your overall health. Researchers believe betelain may help prevent kidney damage and certain types of cancer. Adding more antioxidant-rich foods and products into your diet may reduce cellular damage and lower your risk of developing health conditions.
Beetroot powder is low in calories and full of vitamins and minerals.
A two-tablespoon (tbsp) serving of beetroot powder has the following nutrients:
Beetroot powder contains nutrients like calcium, potassium, and iron. Potassium is a key compound for blood pressure regulation. In the U.S., many processed foods are high in sodium. Potassium relaxes blood vessels and promotes blood pressure stability by helping the body get rid of sodium through waste.
Antioxidants like vitamin C help with immune support, collagen (connective tissue) production, and iron absorption. Fiber in beetroot supports gut health and regular bowel movements.
Beetroot powder is generally safe when consumed as suggested. However, ingesting too much beetroot powder can potentially increase your risk for lung cancer and other health conditions. Researchers advise not taking doses of beetroot powder higher than recommended on the product's packaging.
It's important to consider what kind of beetroot powder you purchase. Some brands of beetroot powder may contain high levels of heavy metals like cadmium. High levels of cadmium are toxic to the human body. How the beetroot in your beetroot powder is grown can influence the amount of cadmium in it.
You are more likely to absorb the nutrients from beetroots as a vegetable before it becomes a powder. In the process of becoming a powder, there is a chance that beetroot can lose some of its original nutrients from its raw form. However, more research is needed to know more about the risks of beetroot powder over time.
One benefit of beetroot powder is that it can be consumed in several ways. For example, you can mix beetroot powder as a juice or an ingredient in a recipe. Many people mix beetroot powder into smoothies or water with lemon juice. Beetroot powder can also be added to oatmeal and chia pudding.
You can follow a recipe with beetroot powder—for example, homemade protein bars and energy balls. Beetroot powder is an additive in baked goods like breads, cakes, and cookies for red coloring. Beetroot is sometimes used in sauces.
Beetroot is also added to some processed meats. Beetroot powder increases the nitrate content in meats. In processed meats like sausages, beetroot powder increases the vibrancy of the color. It can also alter the flavor of a meat dish.
Beetroot powder is commonly added to homemade salad dressings and pancakes for coloring and to alter the flavor.
Beetroot powder may help you work out longer and feel less of a burn afterward. It is full of vitamins and nutrients like potassium and iron that prevent inflammation in your body. However, some nutrients in raw beetroots may become less effective when consumed as a supplement.
Consult your healthcare provider before adding beetroot powder to your vitamin routine or diet.
Some benefits of eating beets may include lower blood pressure and better athletic performance, among others. Eating beets raw or juicing and roasting them may be more beneficial than boiling them.
Beetroots, commonly known as beets, are a vibrant and versatile type of vegetable. They’re known for their earthy flavor and aroma. Many people call them a superfood because of their rich nutritional profile.
In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.
What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others.
Here are 9 evidence-based benefits of beets, plus some tasty ways to increase your intake.
Beets boast an impressive nutritional profile.
They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs (1).
Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot (1):
Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health (2).
They also contain a good amount of manganese, which is involved in bone formation, nutrient metabolism, brain function, and more (3).
Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters (4).
SummaryBeets are loaded with vitamins and minerals yet low in calories and fat. They’re also a good source of several key nutrients, including folate, manganese, and copper.
Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease (5).
In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure (6, 7).
The effect appears to be greater for systolic blood pressure, which is the pressure when your heart contracts, rather than diastolic blood pressure, which is the pressure when your heart is relaxed. Also, raw beets may exert a stronger effect than cooked ones (7, 8).
These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop (9).
Beets are also a great source of folate. Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels (10).
However, keep in mind that beets’ effect on blood pressure is only temporary. As such, you need to consume them regularly to experience heart-health benefits over the long term (11).
SummaryBeets contain a high concentration of nitrates, which can help lower your blood pressure levels. This may lead to a reduced risk of heart disease and stroke.
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Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance.
Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells (12).
According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes (13).
Promisingly, beet juice has also been shown to improve cycling performance and increase oxygen use by up to 20% (14, 15).
It’s important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it’s best to consume them a couple of hours before training or competing to maximize their potential benefits (16).
SummaryEating beets may enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume them 2–3 hours prior to training or competing.
Beets contain pigments called betalains, which possess a number of anti-inflammatory properties (8, 17, 18).
This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer (19).
One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) (8).
Plus, an older study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort (20).
Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals (17).
Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.
SummaryBeets may have a number of anti-inflammatory effects, although further research in humans is needed.
One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source (1).
Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools (21).
This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis (22, 23).
Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes (23, 24, 25).
SummaryBeets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.
Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia.
The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain (26).
Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory (27).
Furthermore, an older study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group (28).
However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.
SummaryBeets contain nitrates, which may increase blood flow to the brain and improve cognitive function. However, more research in this area is needed.
Beetroot contains several compounds with cancer-fighting properties, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid (29).
Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells (30 , 31, 32).
Several other studies have found that having higher blood levels of betaine may be associated with a lower risk of developing cancer (33, 34).
However, it’s important to note that most studies on the topic have used isolated compounds rather than beetroot. Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed.
SummarySome studies show that certain compounds found in beets could have cancer-fighting properties. Still, further research is needed to better understand this potential connection.
Beets have several nutritional properties that could make them a great addition to a balanced diet.
First, they’re low in fat and calories but high in water, which can help balance your energy intake. Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss (35).
Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber. Both of these nutrients can make it easier to achieve and maintain a moderate weight (36, 37).
The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake (38).
Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet (39).
SummaryBeets have are high in water, moderate in fiber and protein, and low in calories. All of these properties can balance your energy intake and improve your diet quality.
It’s always best to follow a varied diet.
Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients. A high daily beet consumption may also mean you are not getting nutrients from other foods, however, so try to vary your diet.
Always speak with a doctor before making significant dietary changes.
Some people call beets a superfood because they are rich in essential nutrients.
Beets contain betalains, a natural coloring agent with antioxidant and anti-inflammatory properties. Some research suggests belatains may help reduce both symptoms and biological markers in the body related to inflammation (8, 17, 20).
Beets contain nitrates and there is some evidence they may improve the body’s nitric oxide production (40).
The body needs nitric oxide to open the blood vessels that are necessary for getting and maintaining an erection. This may make them suitable for people with erectile dysfunction, although there is no scientific evidence to confirm this.
Beets are highly nutritious and loaded with health-promoting properties.
They can support the health of your brain, heart, and digestive system, are a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells.
Best of all, beets are delicious and easy to include in your diet. For example, they’re a great addition to salads, side dishes, smoothies, dips, and juices.
Try this today: My favorite way to enjoy beets is by swapping them in for other root vegetables when making homemade chips. Simply thinly slice them, toss them with olive oil and your favorite seasonings, bake them for 10–15 minutes at 400°F (205°C), and enjoy!
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