Espero que você esteja bem e que esteja gozando de plena saúde. Realmente
há muitos benefícios quando se faz uso desta maravilhosa planta chamada
beterraba. Depois de muito tempo sem postagem estou novamente de volta com as
traduções de inglês e sempre trazendo novidades com assuntos de interesse de
todos. Neste artigo estarei falando da beterraba e sua importância para sua saúde.
Fatores como diminuição da pressão sanguínea,
fortalecimento do sistema imune, prevenção de AVC, e muitos outros benefícios você
confere aqui e aproveita também aprende inglês que é sempre nosso foco. Boa leitura
a todos!
Beetroot : Nutrition Facts and Health Benefits
Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet.
Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Many of these benefits are due to their high content of inorganic nitrates.
Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten.
There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.
This article tells you everything you need to know about beets.
Nutrition Facts
Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).
One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients (1Trusted Source):
Calories: 43
Water: 88%
Protein: 1.6 grams
Carbs: 9.6 grams
Sugar: 6.8 grams
Fiber: 2.8 grams
Fat: 0.2 grams
Carbs
Raw or cooked beetroot offers about 8–10% carbs.
Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.
Beetroots are also a source of fructans — short-chain carbs classified as FODMAPs. Some people cannot digest FODMAPs, causing unpleasant digestive symptoms.
Beetroots have a glycemic index (GI) score of 61, which is considered medium. The GI is a measure of how fast blood sugar levels rise after a meal (2).
On the other hand, the glycemic load of beetroots is only 5, which is very low.
This means that beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.
Fiber
Beetroots are high in fiber, providing about 2–3 grams in each 3/4-cup (100-gram) raw serving.
Dietary fiber is important as part of a healthy diet and linked to a reduced risk of various diseases (3Trusted Source).
SUMMARY
The carbs in beetroots are mainly simple sugars, such as glucose and fructose. Beets are high in fiber but also have FODMAPs, which can cause digestive problems in some people.
Vitamins and Minerals
Beetroots are a great source of many essential vitamins and minerals.
Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women (4Trusted Source, 5Trusted Source).
Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health (6Trusted Source).
Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health (7Trusted Source, 8Trusted Source).
SUMMARY
Beets are good sources of vitamins and minerals, such as folate, manganese, potassium, iron, and vitamin C.
Other Plant Compounds
Plant compounds are natural plant substances, some of which may aid health.
The main plant compounds in beetroots are:
Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits (9Trusted Source).
Inorganic nitrate. Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions (10Trusted Source, 11, 12).
Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets.
Inorganic Nitrates
Inorganic nitrates include nitrates, nitrites, and nitric oxide.
Beetroots and beetroot juice are exceptionally high in nitrates.
However, debate has swirled around these substances for a long time.
Some people believe that they’re harmful and cause cancer, while others believe the risk is mostly associated with nitrites in processed meat (13Trusted Source, 14Trusted Source).
Most dietary nitrate (80–95%) comes from fruits and vegetables. On the other hand, dietary nitrite comes from food additives, baked goods, cereals, and processed or cured meats (10Trusted Source, 15Trusted Source).
Research shows that diets rich in nitrites and nitrates can have positive health effects, including lower blood pressure levels and decreased risk of many diseases (13Trusted Source, 16Trusted Source).
Your body can convert dietary nitrates — such as those from beetroots — into nitric oxide (12).
This substance travels through your artery walls, sending signals to the tiny muscle cells around your arteries and telling them to relax (17Trusted Source, 18Trusted Source).
When these muscle cells relax, your blood vessels dilate and blood pressure goes down (19Trusted Source).
SUMMARY
Beetroots are high in several beneficial plant compounds, especially betanin (beetroot red), vulgaxanthin, and inorganic nitrates. In particular, inorganic nitrates are associated with reduced blood pressure.
Health Benefits of Beetroots
Beetroots and beetroot juice have many health benefits, especially for heart health and exercise performance.
Lower Blood Pressure
High blood pressure can damage your blood vessels and heart. What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide (20Trusted Source).
Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation (21Trusted Source, 22Trusted Source).
Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours (21Trusted Source, 23Trusted Source, 24Trusted Source, 25Trusted Source).
Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate (26, 27, 28Trusted Source, 29Trusted Source).
Increased Exercise Capacity
Numerous studies suggest that nitrates can enhance physical performance, particularly during high-intensity endurance exercise.
Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy (30Trusted Source).
Beets and their juice are often used for this purpose because of their high inorganic nitrate content.
Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall (31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source, 37Trusted Source).
SUMMARY
Beetroots can lower blood pressure, which may lead to reduced risk of heart disease and other ailments. This root veggie can also improve oxygen use, stamina, and exercise performance.
Adverse Effects
Beetroots are usually well tolerated — except for individuals prone to kidney stones.
Consumption of beetroot may also cause your urine to become pink or red, which is harmless but often confused for blood.
Oxalates
Beet greens contain high levels of oxalates, which can contribute to kidney stone formation (38, 39Trusted Source).
Oxalates also have antinutrient properties. This means that they may interfere with the absorption of micronutrients.
Levels of oxalates are much higher in the leaves than the root itself, but the root is nevertheless considered high in oxalates (40Trusted Source).
FODMAPs
Beetroots contain FODMAPs in the form of fructans, which are short-chain carbs that feed your gut bacteria.
FODMAPs can cause unpleasant digestive upset in sensitive individuals, such as those with irritable bowel syndrome (IBS).
SUMMARY
Beetroots are usually well tolerated but contain oxalates — which may lead to kidney stones — and FODMAPs, which may cause digestive issues.
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The Bottom Line
Beetroots are a good source of nutrients, fiber, and many plant compounds.
Their health benefits include improved heart health and enhanced exercise capacity, both of which are attributed to their inorganic nitrate content.
Beets are sweet and especially delicious when mixed in salads.
Easy to prepare, they can be eaten raw, boiled, or baked.
By Adda Bjarnadottir, MS, RDN (Ice) on March 8, 2019
NUTRITION
9 Impressive Health Benefits of Beets
Beetroots, commonly known as beets, are a vibrant and versatile type of vegetable. They’re known for their earthy flavor and aroma.
In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.
What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others.
Here are 9 evidence-based benefits of beets, plus some tasty ways to increase your intake.
1. Many nutrients and few calories
Beets boast an impressive nutritional profile.
They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs (1Trusted Source).
Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot (1Trusted Source):
Calories: 44
Protein: 1.7 grams
Fat: 0.2 grams
Carbs: 10 grams
Fiber: 2 grams
Folate: 20% of the Daily Value (DV)
Manganese: 14% of the DV
Copper: 8% of the DV
Potassium: 7% of the DV
Magnesium: 6% of the DV
Vitamin C: 4% of the DV
Vitamin B6: 4% of the DV
Iron: 4% of the DV
Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health (2Trusted Source).
They also contain a good amount of manganese, which is involved in bone formation, nutrient metabolism, brain function, and more (3Trusted Source).
Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters (4Trusted Source).
SUMMARY
Beets are loaded with vitamins and minerals yet low in calories and fat. They’re also a good source of several key nutrients, including folate, manganese, and copper.
2. Could help keep your blood pressure in check
Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease (5Trusted Source).
In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure (6Trusted Source, 7Trusted Source).
The effect appears to be greater for systolic blood pressure, which is the pressure when your heart contracts, rather than diastolic blood pressure, which is the pressure when your heart is relaxed. Also, raw beets may exert a stronger effect than cooked ones (7Trusted Source, 8Trusted Source).
These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop (9Trusted Source).
Beets are also a great source of folate. Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels (10Trusted Source).
However, keep in mind that beets’ effect on blood pressure is only temporary. As such, you need to consume them regularly to experience heart-health benefits over the long term (11Trusted Source).
SUMMARY
Beets contain a high concentration of nitrates, which can help lower your blood pressure levels. This may lead to a reduced risk of heart disease and stroke.
3. Can improve athletic performance
Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance.
Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells (12Trusted Source).
According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes (13Trusted Source).
Promisingly, beet juice has also been shown to improve cycling performance and increase oxygen use by up to 20% (14Trusted Source, 15Trusted Source).
It’s important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it’s best to consume them a couple of hours before training or competing to maximize their potential benefits (16Trusted Source).
SUMMARY
Eating beets may enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume them 2–3 hours prior to training or competing.
4. May help fight inflammation
Beets contain pigments called betalains, which possess a number of anti-inflammatory properties (8Trusted Source, 17Trusted Source, 18Trusted Source).
This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer (19Trusted Source).
One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) (8Trusted Source).
Plus, an older 2014 study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort (20).
Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals (17Trusted Source).
Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.
SUMMARY
Beets may have a number of anti-inflammatory effects, although further research in humans is needed.
5. May improve digestive health
One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source (1Trusted Source).
Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools (21Trusted Source).
This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis (22Trusted Source, 23Trusted Source).
Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes (23Trusted Source, 24Trusted Source, 25Trusted Source).
SUMMARY
Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.
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6. May support brain health
Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia.
The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain (26Trusted Source).
Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory (27Trusted Source).
Furthermore, a study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group (28Trusted Source).
However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.
SUMMARY
Beets contain nitrates, which may increase blood flow to the brain and improve cognitive function. However, more research in this area is needed.
7. May have some anti-cancer properties
Beetroot contains several compounds with cancer-fighting properties, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid (29Trusted Source).
Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells (30Trusted SourceTrusted Source, 31Trusted Source, 32Trusted Source).
Several other studies have found that having higher blood levels of betaine may be associated with a lower risk of developing cancer (33Trusted Source, 34Trusted Source, 35Trusted Source).
However, it’s important to note that most studies on the topic have used isolated compounds rather than beetroot. Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed.
SUMMARY
Some studies show that certain compounds found in beets could have cancer-fighting properties. Still, further research is needed to better understand this potential connection.
8. May help balance energy intake
Beets have several nutritional properties that could make them a great addition to a balanced diet.
First, they’re low in fat and calories but high in water, which can help balance your energy intake. Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss (36Trusted Source).
Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber. Both of these nutrients can make it easier to achieve and maintain a moderate weight (37Trusted Source, 38Trusted Source).
The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake (39Trusted Source).
Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet (40Trusted Source).
SUMMARY
Beets have are high in water, moderate in fiber and protein, and low in calories. All of these properties can balance your energy intake and improve your diet quality.
9. Delicious and easy to include in your diet
Beets are not only nutritious but also incredibly delicious and easy to incorporate into your diet.
You can juice, roast, steam, or pickle them. For a convenient option, you can purchase them precooked and canned. You can even enjoy them raw, either sliced thinly or grated.
Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible.
Because dietary nitrates are water-soluble, it’s best to avoid boiling beets if you’d like to maximize their nitrate content.
Here are some delicious and interesting ways to add more beets to your diet:
Salad. Grated beets make a flavorful and colorful addition to coleslaw or other salads.
Dip. Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip.
Juice. Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets.
Leaves. You can cook and enjoy fresh beet leaves similarly to how you’d use spinach.
Roasted. Wedge beetroots and toss them with a little olive oil, salt, pepper, and herbs or spices of your choice. Then, roast them in a 400°F (205°C) oven for 15–20 minutes until they’re tender.
SUMMARY
Beetroot is a delicious and versatile vegetable that’s easy to add to your diet. If possible, choose beets that feel heavy for their size with green tops still attached.
The bottom line
Beets are highly nutritious and loaded with health-promoting properties.
They can support the health of your brain, heart, and digestive system, be a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells.
Best of all, beets are delicious and easy to include in your diet. For example, they’re a great addition to salads, side dishes, smoothies, dips, and juices.
Just one thing
Try this today: My favorite way to enjoy beets is by swapping them in for other root vegetables when making homemade chips. Simply thinly slice them, toss them with olive oil and your favorite seasonings, bake them for 10–15 minutes at 400°F (205°C), and enjoy!
11 Health Benefits of Beet Juice
Lowered blood pressure
Stamina
Muscle power
Slowed dementia
Healthy weight
Cancer prevention
Potassium
Other minerals
Folate
Liver support
Reduced cholesterol
Precautions
Next steps
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Overview
The beet is a bulbous, sweet root vegetable that most people either love or hate. It’s not new on the block, but it’s risen to superfood status over the last decade or so.
Research shows drinking beet juice, also known as beetroot juice, may benefit your health. Here’s how.
1. Helps lower blood pressure
Beet juice may help lower your blood pressure. Researchers found that people who drank 250 milliliters (or about 8.4 ounces) of beet juice daily lowered both systolic and diastolic blood pressure.
Nitrates, compounds in beet juice that convert into nitric oxide in the blood and help widen and relax blood vessels, are thought to be the cause.
2. Improves exercise stamina
According to a small 2012 studyTrusted Source, drinking beet juice increases plasma nitrate levels and boosts physical performance.
During the study, trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds. At the same time, they also reduced their maximum oxygen output.
3. May improve muscle power in people with heart failure
Results of a 2015 study suggest further benefits of the nitrates in beet juice. The study showed that people with heart failure experienced a 13 percent increase in muscle power 2 hours after drinking beet juice.
4. May slow the progression of dementia
According to a 2011 studyTrusted Source, nitrates may help increase blood flow to the brain in older people and help slow cognitive decline.
After participants consumed a high-nitrate diet that included beet juice, their brain MRIs showed increased blood flow in the frontal lobes. The frontal lobes are associated with cognitive thinking and behavior.
More studies are needed, but the potential of a high-nitrate diet to help prevent or slow dementia is promising.
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5. Helps you maintain a healthy weight
Straight beet juice is low in calories and has virtually no fat. It’s a great option for your morning smoothie. It’ll give you a nutrient and energy boost as you start your day.
6. May prevent cancer
Beets get their rich color from betalains, which are water-soluble antioxidants. According to a 2016 studyTrusted Source, betalains have chemo-preventive abilities against some cancer cell lines.
Betalains are thought to be free radical scavengers that help find and destroy unstable cells in the body.
7. Good source of potassium
Beets are a good source of potassium, a mineral and electrolyte that helps nerves and muscles function properly. Drinking beet juice in moderation can help keep your potassium levels optimal.
If potassium levels get too low, fatigue, weakness, and muscle cramps can occur. Very low potassium may lead to life threatening abnormal heart rhythms.
8. Good source of other minerals
Your body can’t function properly without essential minerals. Some minerals boost your immune system, while others support healthy bones and teeth.
Besides potassium, beet juice provides:
iron
magnesium
manganese
sodium
zinc
copper
selenium
9. Good source of folate
Folate is a B vitamin that helps prevent neural tube defects, such as spinal bifida and anencephaly. It may also decrease your risk for having a premature baby.
Beet juice is a good source of folate. If you’re of childbearing age, adding folate to your diet can help you get the daily recommended amount of 600 microgramsTrusted Source.
10. Supports your liver
You may develop a condition known as nonalcoholic fatty liver disease if your liver becomes overloaded due to the following factors:
a poor diet
excessive alcohol consumption
exposure to toxic substances
sedentary lifestyle
The antioxidant betaine potentially helps prevent or reduce fatty deposits in the liver. Betaine may also help protect your liver from toxins.
11. May reduce cholesterol
If you have high cholesterol, consider adding beet juice to your diet.
A 2011 study on rats found that beetroot extract lowered total cholesterol and triglycerides and increased HDL, or “good,” cholesterol. It also reduced oxidative stress on the liver.
Researchers believe beetroot’s cholesterol-lowering potential is likely due to its phytonutrients, such as flavonoids.
Precautions
Your urine and stools may turn red or pinkish after eating beets. This condition, known as beeturia, is harmless. However, it may be startling if you don’t expect it.
If you have low blood pressure, drinking beet juice regularly may increase the risk of your pressure dropping too low. Monitor your blood pressure carefully.
If you’re prone to calcium oxalate kidney stones, don’t drink beet juice. Beets are high in oxalates, which are naturally occurring substances that form crystals in your urine. They may lead to stones.
Next steps
Beets are healthy no matter how you prepare them. However, juicing beets is a superior way to enjoy them because cooking beets reduces their nutritional value.
If you don’t like beet juice straight up, try adding some apple slices, mint, citrus, or a carrot to cut through the earthy taste.
If you decide to add beet juice to your diet, take it easy at first. Start by juicing half a small beet and see how your body responds. As your body adjusts, you can drink more.
NUTRITION
Are Pickled Beets Good for You?
Nutrients
Benefits
Downsides
Bottom line
Pickled beets are a convenient alternative to fresh beets.
They’re rich in nutrients and offer many of the same health benefits as their fresh counterparts but have a much longer shelf life.
However, pickled beets can also be high in salt and sugar, so you may wonder whether they’re truly good for you.
This article discusses the pros and cons of eating pickled beets.
Rich in nutrients
Beets are a root vegetable that’s often pickled.
Though pickling causes a small loss of nutrients, pickled beets remain a rich source of vitamins and minerals. Just 3.5 ounces (100 grams) provide (1Trusted Source, 2Trusted Source):
Calories: 65
Protein: less than 1 gram
Fat: less than 1 gram
Carbs: 16 grams
Sugar: 11 grams
Fiber: less than 1 gram
Copper: 13% of the Daily Value (DV)
Manganese: 10% of the DV
Folate: 7% of the DV
Riboflavin: 4% of the DV
Magnesium: 4% of the DV
Vitamin C: 3% of the DV
Pantothenic acid: 3% of the DV
Vitamin B6: 3% of the DV
Choline: 3% of the DV
They’re especially rich in natural sugars, copper, folate, and manganese. These nutrients help boost your energy levels, make DNA, regulate your immune system, and build and repair tissues and bones (3Trusted Source, 4Trusted Source, 5Trusted Source).
Packed with beneficial compounds
Beets are likewise a rich source of flavonoid and polyphenol antioxidants, which protect your body against disease by fighting unstable molecules called free radicals (6, 7, 8Trusted Source).
In fact, beetroot is considered one of the 10 plants with the highest antioxidant activity. They’re especially rich in betalains and betanins, two polyphenols that give this veggie its deep red color (6).
However, the pickling process reduces antioxidant levels by 25–70%. Thus, pickled beets contain lower antioxidant levels than those of other forms of beets (6, 9Trusted Source).
Beets are also a rich source of nitrates and saponins (8Trusted Source, 6).
While nitrates help lower blood pressure and enhance athletic performance, saponins may boost immune and heart health (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).
Pickled beets made via fermentation or the addition of raw, unpasteurized vinegar also contain probiotics, which are beneficial bacteria linked to improved immune function, as well as better heart and digestive health (14Trusted Source).
These types of pickled beets are difficult to find in most grocery stores, so you can either make your own or look for them at farmers markets.
SUMMARY
Beets are particularly rich in natural sugars, copper, folate, and manganese — nutrients that are needed for numerous bodily processes. They also boast antioxidants.
May offer certain health benefits
Pickled beets are linked to certain health benefits.
May boost heart health
Pickled beets are naturally rich in nitrates, which your body converts into nitric oxide. This molecule helps blood vessels dilate, which protects against high blood pressure (8Trusted Source).
Research suggests that beet products can lower blood pressure by up to 10 mm Hg. However, this effect likely only lasts a few hours, so you need to eat nitrate rich-foods regularly to prolong this effect (15Trusted Source, 16Trusted Source).
Nitrates may also preserve endothelial function. The endothelium is a thin membrane lining the inside of your blood vessels that helps regulate blood clotting and immune function (8Trusted Source, 17Trusted Source).
May improve digestion
In pickled beets made through natural fermentation, the healthy bacteria on beets’ skin break down their sugars over several days.
Fermented pickled beets are rich in healthy bacteria called probiotics, which improve your digestion by making it easier for your body to break down foods and absorb their nutrients (18Trusted Source, 19Trusted Source).
Probiotics may also protect against toxins and harmful bacteria, as well as reduce gas, constipation, and bloating. What’s more, they may relieve symptoms of gut disorders like inflammatory bowel disease (IBD), ulcerative colitis, and Crohn’s disease (19Trusted Source).
May improve physical performance
The nitrates in pickled beets may improve athletic ability by boosting your muscles’ power and performance (11Trusted Source).
Some studies suggest that beetroot juice increases performance on timed endurance or high intensity exercise by around 3% (11Trusted Source).
However, these effects appear strongest in untrained individuals and are typically observed with beetroot juice, not pickled beets. It’s unclear how many pickled beets you’d have to eat to see the same effects.
May regulate your blood sugar levels
Pickled beets may lower your blood sugar levels.
Most varieties of pickled beets are made with vinegar, which studies suggest may reduce blood sugar and insulin levels after a meal (20Trusted Source, 21Trusted Source).
Experts believe that beets’ nitrates and antioxidants also keep blood sugar levels in check (8Trusted Source).
In one study, concentrated beetroot juice caused a lower spike in blood sugar and insulin levels than a similar sugary beverage. Nonetheless, other studies failed to find the same result (8Trusted Source, 22Trusted Source).
What’s more, none of these studies examined the direct effect of pickled beets on blood sugar and insulin levels. Therefore, more research is needed.
SUMMARY
Pickled beets may improve digestion, physical performance, and heart health, as well as lower blood sugar and insulin levels.
Postagens
