Beetroot is a vegetable that is indispensable in our kitchens, with a beautiful dark red color. We all love the delicious beetroot curry that we make with rice. But did you know that beetroot is not just something that adds flavor and color to food, but it can also be called a superfood that provides many valuable properties for our health? Today, let's talk about the amazing health benefits of using beetroot juice and beetroot powder for our body.
Simply put, beetroot powder is finely ground, dried beetroot. You can drink it as a juice by mixing it with water. Or you can add it to smoothies, sauces, or baked goods like cakes. Beetroot has a characteristic earthy, slightly bitter taste. Some people like this taste, while others like to add something like ginger or lime to change the taste.
So what are the real health benefits of beetroot?
In addition to vitamins and minerals, beetroot contains something special that is very important for our health. That is, nitrates . These are a natural component of beetroot and many other vegetables. These dietary nitrates help improve vascular function in our body, which means that they help blood flow throughout the body.
Now let's see what the main benefits are for us.
### Greater efficiency in exercise and sports
If you're a regular exerciser, beetroot juice could be your best friend. A recent study found that 12 trained cyclists who drank beetroot juice daily saw significant improvements in their performance. Another study showed that elite distance runners also benefited from regular beetroot juice consumption.
Think about it, how does this work? The nitrates in beets increase the amount of oxygen our bodies can use when we exercise hard. It's like giving our body more fuel. This means you feel less tired and have more energy to exercise for longer.
### Helps control high blood pressure
People suffering from high blood pressure, a condition called hypertension, can benefit from drinking beetroot juice. As mentioned earlier, nitrates dilate blood vessels and reduce the obstruction to blood flow. This lowers blood pressure.
Remember, blood pressure is a leading cause of serious diseases like heart attacks and strokes, so it's very important to control your blood pressure.
But this doesn't mean you should stop taking your doctor's prescribed medication and start drinking beetroot. Never do that. But talk to your doctor and add beetroot to your daily diet to get extra support for your treatment.
### Helps control blood sugar levels
Some studies have shown that drinking beetroot juice after a meal can help control blood sugar spikes. In particular, there are indications that beetroot can increase insulin sensitivity in obese people, thereby reducing blood sugar levels.
Although further research is needed on this, these results may be beneficial in the future for people with diabetes or other blood sugar-related problems.
Let's look at the nutritional value of beetroot.
Beetroot juice is a good source of several essential minerals for our body. Calcium, iron, and potassium are the main ones. Beetroot powder also contains iron, potassium, and magnesium .
You can get a clear idea of the nutritional values of these two from the table below.
| Nutrition | Beetroot juice (about 8 ounces/240 milliliters) | Beetroot powder (2 teaspoons) |
|---|---|---|
| Calories | 62 | 20 |
| Protein | 3 grams | Less than 1 gram |
| Fat | 0 grams | 0 grams |
| Carbohydrates | 24 grams | 4 grams |
| Fiber | 0 grams | 1 gram |
| Sugar | 22 grams | 2 grams |
How to use beetroot juice and powder at home?
You can make beetroot juice at home, or you can now buy it in supermarkets and health food stores.
If you are making it at home, you need to wash the beetroot well, peel it, cut it into small pieces, put it in a juicer, and squeeze the juice out. The beetroot should be raw, no need to boil it. If you want to enhance the flavor, you can add a piece of ginger and a little lime juice.
Beetroot powder can be a bit difficult to find in regular stores, but you can order it from health food stores or online.
There are many ways to add these to your diet.
- Add some beetroot juice or powder to the smoothie you're making.
- When making sauces, add some beetroot powder to enhance color and flavor.
- Sprinkle some beetroot powder on top of your oatmeal or yogurt for breakfast.
- Beetroot juice can also be mixed with vinegar and sugar and used as a coloring solution when pickling vegetables.
Take-Home Message
- Beetroot juice and powder are foods rich in nitrates, which help improve blood circulation in our body.
- This can help control high blood pressure and increase efficiency during exercise.
- Although beetroot has health benefits, it is not a substitute for prescribed medication. Be sure to talk to your doctor before making any dietary changes, especially if you have a medical condition like diabetes or high blood pressure.
- You can easily make this a part of your daily diet by adding it to various foods such as smoothies, sauces, and yogurt.
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