Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet. Beetroot is widely consumed in India, people love to relish its fresh juice and the greens are also being consumed widely nowadays.
HEALTH BENEFITS OF BEETROOT (Beta vulgaris):
1.) Lowers Blood Pressure: Beetroot is rich in inorganic nitrates which are known to lower blood pressure and thereby cutting down the risk of heart disease.
2.) Increased Exercise Capacity: Dietary nitrates present in beetroot increase the efficiency of mitochondria. Mitochondria are called the powerhouse of cells, an increase in mitochondrial activity enhances the rate of energy production and thereby results in an increased exercise capacity.
3.) Anti-inflammatory Properties: Beetroot contains a pigment called Betalin which is a potent antioxidant and responsible for its bright red color. The pigment possesses anti-inflammatory properties that prevent your body from free radical damage and keeps you healthy.
4.) Good for Brain Health: Beetroot contains nitrates, which helps in increasing blood flow to the brain, thereby increasing cognitive function.
5.) Beetroot Cures Anemia: 100 grams of beetroot contains 1.19 mg of iron and 10 mg of Vitamin C. Vitamin C enhances iron absorption, consumption of vitamin C and iron together forms an ideal combination to boost hemoglobin levels.
6.) Helps in Losing Weight: Beetroot are low in calories, contains a considerable amount of fiber, and are also low in fat. It is an ideal food to be considered by someone trying to lose weight.
Beet Green and Beetroot both are healthy food choices, there are no specific dosage recommendations but it’s always better to take them in moderate quantities.
For Athletic Performance: Beetroot juice 70-140 mL daily has been used, often taken a few hours before exercise. Baked beetroot 200 grams taken 75 minutes before exercise has also been used. Beetroot concentrate 50 mg twice daily for about 6 days has been used.
For muscle soreness caused by exercise: Beetroot juice 125 or 250 mL per serving has been used for a total of 7-8 servings over approximately 2 days following exercise.
Diabetics must avoid consuming beetroot juice. However; it is safe to consume beetroot in moderate quantities even by diabetics.
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