Beetroots, commonly known as beets, are a popular root vegetable used in many cuisines around the world. Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties. What’s more, they are delicious and easy to add to your diet.
Many Nutrients In Few Calories
Beets boast an impressive nutritional profile. They are low in calories, yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need. 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.
Help Keep Blood Pressure In Check
Heart disease, including heart attacks, heart failure and stroke, is one of the leading causes of death worldwide. And high blood pressure is one of the leading risk factors for the development of these conditions. Studies have shown that beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours. The effect appears to be greater for systolic blood pressure, or pressure when your heart contracts, rather than diastolic blood pressure, or pressure when your heart is relaxed. The effect may also be stronger for raw beets than cooked beets. These blood pressure-lowering effects are likely due to the high concentration of nitrates in beets. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels, causing blood pressure to drop. Blood nitrate levels remain elevated for about six hours after eating dietary nitrate. Therefore, beets only have a temporary effect on blood pressure, and regular consumption is required to experience long-term reductions in blood pressure.