People with kidney stones and low blood pressure should avoid beet supplements
Beetroot (Beta vulgaris L.) is a vibrantly colored root vegetable packed with vitamins, minerals, fibers, proteins, and other health-promoting nutrients.
Because the earthy taste of raw beetroot may not please everyone's palate and roasting the fresh vegetable takes time, using beetroot powder is a convenient way to enjoy the spectrum of health benefits this "superfood" offers.
This article discusses the compounds in beetroot powder, possible health benefits, and how to incorporate beetroot powder into your diet.
Beetroot powder is made from dehydrated beetroot vegetables, which are ground into a fine powder. Roughly 1 teaspoon of beetroot powder is equivalent to the nutritional content of one raw beetroot, making the powder a convenient way to benefit from its health-promoting compounds.
Nutrients and plant compounds in beetroot powder that offer health benefits include:
From boosting athletic performance to reducing inflammation, incorporating beetroot powder into your daily routine offers a convenient way to support your overall health.
There are no established guidelines for beetroot powder dosages. Studies exploring the use of beetroot supplementation for improving athletic endurance use amounts ranging from 70 to 500 milliliters (mL) of beetroot juice (roughly equivalent to 1 to 10 teaspoons of beetroot powder). About 1 to 2 teaspoons should be sufficient for general health benefits, though individual responses may vary.
Consult a healthcare provider and refer to package directions to determine the most appropriate dose.
For athletes seeking a competitive edge, beetroot powder supplementation offers the potential as a natural performance enhancer. Beetroot powder is rich in nitrates, which the body converts to nitric oxide—a vasodilator that widens blood vessels. Dilated blood vessels improve blood flow and oxygen delivery to working muscles, boosting stamina and endurance.
Studies suggest that beetroot supplementation taken one to three hours before working out or engaging in physical activity also helps muscles work more efficiently, reducing fatigue and allowing athletes to perform high-intensity exercise for extended periods.
Anti-inflammatory properties in beetroot powder may also support muscle recovery after strenuous workouts, potentially decreasing muscle soreness and improving performance in subsequent training sessions.
The average American diet is high in sodium—well above the recommended 2,300 milligrams (mg) daily. A high-sodium diet can increase blood pressure and raise the risk of heart disease and stroke.
Beetroot supplementation may help reduce blood pressure by improving blood flow, which may help reduce stress on the heart as it delivers oxygen-rich blood throughout the body.
Studies show that beetroot supplementation can reduce systolic (the first number in a blood pressure reading, indicating pressure in the arteries when the heart beats) and diastolic (the second number, indicating the pressure between beats) blood pressure in adults with hypertension (high blood pressure), helping protect against heart disease.
Other studies suggest beetroot supplementation may be an effective treatment for people with prehypertension—those with slightly elevated blood pressure levels who are at risk of developing hypertension.
Bioactive compounds in beetroot improve blood flow to the brain, delivering oxygen and nutrients that support cognitive function (e.g., memory, decision-making, and problem-solving). Beetroot powder's antioxidants, such as betalains and phenolic acids, may help reduce oxidative stress and prevent free radical damage that can contribute to cognitive decline.
Studies on the effects of beetroot supplementation on brain health and cognitive function (including memory, executive functioning, and problem-solving) show mixed results.
While some studies suggest beetroot supplementation may protect against age-related cognitive decline and neurodegenerative conditions like Alzheimer's disease, research on the cognitive effects of beetroot powder remains ongoing.
A source of soluble and insoluble fiber, beetroot powder may help regulate bowel movements, aid in nutrient absorption, and support digestive health.
Beetroot supplementation may also promote a healthy gut microbiome. The gut microbiome is a complex ecosystem of trillions of microorganisms that play a role in digestion, immune function, and mental well-being.
Evidence suggests beetroot supplementation promotes the growth of beneficial gut bacteria, which may help reduce inflammation, support gut health, and promote overall health and well-being.
Chronic inflammation contributes to the development of many chronic diseases, including arthritis, cancer, and heart disease. Research shows that anti-inflammatory compounds in beetroot powder effectively suppress inflammatory pathways and control the production of pro-inflammatory substances, helping reduce systemic (bodywide) inflammation.
Although more research is needed, these findings suggest beetroot supplementation may help prevent or manage chronic, inflammatory diseases.
While beetroot powder is generally considered safe, avoid taking the supplement if you have:
With its vibrant ruby-purple hue, beetroot powder adds a visually appealing, nutritious twist to your drinks. For a nutrient-packed beverage, you can add beetroot powder to virtually any beverage, including:
While beetroot powder is water soluble, it may clump in some liquids and require stirring to incorporate into your drink smoothly. Here is how to add powdered beetroot to your beverages:
Incorporating beetroot powder into cooking or baking is a simple way to enjoy the benefits of this superfood (foods offering antioxidant effects, fiber, and other benefits). Consider adding beetroot powder in the following ways:
Beetroot powder is available in organic and nonorganic forms. Organic produce like beetroot is grown in soil free from prohibited substances, such as fertilizers and pesticides. Nonorganic beetroot is grown using conventional farming methods, which may include synthetic pesticides and herbicides.
Research exploring the nutritional differences in organic vs. conventionally grown beetroot vegetables found that organic beetroot has higher polyphenol and antioxidant content than conventionally grown beetroot. However, researchers concluded farming practices can vary widely and impact nutritional content, regardless of whether beetroot is organically or conventionally grown.
Beetroot powder contains numerous vitamins, minerals, and health-promoting plant compounds that may boost athletic performance, lower blood pressure, improve gut health, and reduce inflammation. If you're considering taking beetroot powder, talk to a healthcare provider for guidance on dosage and frequency of use.
Remember, beetroot powder is a dietary supplement you can use alongside healthy lifestyle choices, such as eating a balanced diet and exercising regularly to support your overall health. It is not a replacement for consuming a balanced diet and following your treatment plan for any medical conditions.
Read the original article on Verywell Health.
2024-02-15T14:52:50Z dg43tfdfdgfd