Beetroot is a root vegetable that is packed with essential nutrients, including iron, fiber, folate, magnesium, potassium, and vitamin C.
It has a boatload of health benefits, among which the most notable ones are reducing inflammation, lowering blood pressure, and enhancing sports performance.
Benefits
1. Highly Nutritious
Beetroot has an impressive nutrient profile, as 100 grams of it contains:
- 44 calories
- 0.2 grams of fat
- 2 grams of fiber
- 1.7 grams of protein
- 6% of the Daily Recommended Intake (DRI) of vitamin C
- 4% of the DRI of iron
- 20% of the DRI of folate
- 9% of the DRI of potassium
- 3% of the DRI of vitamin B6
- 6% of the DRI of magnesium
- 4% of the DRI of phosphorus
- 16% of the DRI of manganese
On top of packing so many nutrients, beetroot also contains inorganic pigments and nitrates — both of which are plant compounds that have many health benefits.
2. Lowers Blood Pressure
Heart disease, such as strokes, heart attacks, and heart failure, is the leading cause of death worldwide — and high blood pressure is one of the major risk factors of heart disease.
Multiple recent studies have shown that taking 4-10 mmHg of beetroot over a period of a few hours can reduce blood pressure significantly.
Beetroot is more impressive at reducing systolic blood pressure, when your heart contracts, as compared to diastolic blood pressure, when your heart is relaxed.
According to this study, the blood pressure-lowering effects of beetroot are thanks to it having a high concentration of nitrates, which your body turns into nitric oxide — a molecule that dilates lowers blood pressure by dilating blood vessels.
However, beetroot only lowers blood pressure temporarily. So if you want to experience long-term reductions in blood pressure, then you have to consume beetroot daily.
3. Enhances Athletic Performance
As we mentioned earlier, beetroot packs a lot of nitrate. But what we didn’t mention was that high concentrations of nitrates can enhance athletic performance.
This performance testing study on nine cyclists who were given 17 ounces (500 milliliters) of beetroot juice daily for two different trials concludes the following:
Participants improved performance by 2.8% over the 2.5-mile trial and 2.7% over the 10-mile trial.
Health Issues Associated With Beetroot Deficiency
People who don’t consume beetroot daily face an increased risk of suffering from several health issues, such as:
- Diabetes
- Heart disease
- High blood pressure
- Certain cancer types
- Inflammatory bowel disease
So if you want to avoid the health problems mentioned above, then add a beetroot supplement to your diet.
Daily Recommended Intake
The daily recommended intake of beetroot varies depending on your reason for use. According to recent studies, the DRI of beetroot for:
- Improving athletic performance is 60 milligrams twice daily for six weeks.
- Easing muscle soreness caused by exercise is 125 to 250 millilitre of beet juice daily for a week.
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