Beets Benefits and Side Effects – Beets or beetroot is a popular vegetable root even added in many dishes. Beets have many health benefits due to the nutritional value. Among the benefits are maintaining blood pressure, preventing inflammation, anti-cancer, losing weight and others.
This is a nutrient-rich vegetables such as essential vitamins, plant compounds and partly have medicinal value so that many beets are also used in traditional medicine.
Besides providing many health benefits, beets also have a good taste, so many people make juice and drink it as a refreshing drink.
In this article we will share the health benefits of beets. After that, we will also share side effects of beets, especially when consumed in excess. Previously, let us consider what are the health benefits of beets or beetroots.
Powerful Health Benefits of Beets
1. Rich in nutrients and few calories
Beets are vegetables that have a proud nutritional profile. This root vegetable is low in calories but very high in vitamins and minerals. In fact, vegetable beets contain very rich nutrients and almost meet all human needs.
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The following is the nutritional value of beets in 3.5 ounces.
- Calories: 44
- Fat: 0.2 grams
- Protein: 1.7 grams
- Vitamin C: 6% of the RDI
- Fiber: 2 grams
- Folate: 20% of the RDI
- Magnesium: 6% of the RDI
- Vitamin B6: 3% of the RDI
- Potassium: 9% of the RDI
- Manganese: 16% of the RDI
- Phosphorous: 4% of the RDI
- Iron: 4% of the RDI
This root vegetable is also rich in inorganic nitrates and pigments. Both are plant compounds that have many health benefits for humans. This is the first reason why beets are suitable for consumption as health drinks or included in cooking.
2. Helps maintain blood pressure stable
Heart disease such as heart attack, heart failure, even stroke are some of the diseases that cause the highest death in the world.
The cause of this dangerous disease is high blood pressure, and beets are good for lowering blood pressure and keeping blood pressure normal.
A study showed and proved that beets can reduce blood pressure up to 4-10 mmHg in just a few hours. The beets effect seems to be greater for systolic blood pressure (blood pressure when the heart is contracting) compared to diastolic blood pressure (blood pressure when relaxed). In addition, this effect is also greater given by raw beets compared to cooked beets.
The results showed that the cause of decreased blood pressure when consuming beets was due to the presence of nitrates in beets. When it enters the body, this nitrate is converted into nitric oxide, this is a molecule that dilates blood vessels, so blood pressure decreases.
Nitrate in the blood increases after after about 6 hours of consuming beets. So, beets have a temporary effect on blood pressure, to get these benefits widely, it is recommended to consume beets regularly.
3. Increase athletic training
Research also shows that nitrate-rich foods are also good for improving athletic performance. So, many athletes consume these root vegetables to improve performance.
Nitrates in beets also benefit the physical performance of a person by increasing the efficiency of mythondria. This is a substance that is responsible for energy in body cells.
Eating beets is also good for improving cycling performance and slowing down fatigue by increasing oxygen use by up to 20%.
The important thing to know is that nitrate levels in the blood will peak within 2-3 hours after eating beets. So to maximize sports performance or sports matches, athletes should consume beets two or one hours before a match.
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4. Cure inflammation
Chronic inflammation is closely related to a number of chronic diseases such as diabetes, heart disease, liver and cancer. Beets are vegetables that are rich in anti-inflammation from the pigment called betalains.
So far, research has been carried out on mice in experiments, where mice experienced a reduction in kidney inflammation after being given extract of beets. Previously, these mice have been injected with toxic chemicals that are known to cause serious injuries.
A person with osteoarthritis has also been given capsules from beets extract, and he can reduce the pain and discomfort associated with the above conditions.
5. Good for digestive health
Beets contain high fiber like yautia and this is very good for digestive health. In one cup beetroots contain 3.4 grams of fiber and this makes beets very good as a food source of fiber.
The amount of fiber in food causes food to move well in the intestine. Stool movement will also be smooth so as to prevent constipation and various health problems related to digestion.
6. Good for brain health
Health benefits of beets are also related to brain health. Human mentality will naturally decrease with age.
But for some people, this happens quickly and causes mental decline in high numbers, causing dementia.
The causes of dementia include reducing blood supply and oxygen to the brain. Fortunately, the nitrate content in beets is very good for improving mental health and cognitive health. The trick is to dilate the blood vessels, so that blood flow to the brain will be fulfilled properly.
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Increased blood flow to the frontal lobes has been proven by consuming beetroots. The brain lobe is an area associated with higher thought such as “decision making”, as well as “Working memory”.
7. Contains anti-cancer
The next benefit of beets is that it is anti-cancer and prevents cancer. Cancer is a dangerous disease that occurs due to growing abnormal cells in the body.
Beets as we have said, it contains high anti-inflammatory and antioxidant which is very good for fighting and preventing cancer.
A study says that beets extract has been shown to reduce tumor cell growth in animals.
One study that used test tubes containing human cells, produced that beets extract which was high in betalain pigment could reduce prostate and breast cancer cells.
Note: This is a study of isolated and isolated human cells. So it is not yet known whether this can be useful in living and breathing human cells or human cells that are not isolated.
8. Lose weight
Beets are root and root vegetables which are very good for weight loss and this is related to the high fiber in beetroots.
The first reason: Beets are vegetables that are low in calories and high in water content, so consuming foods that are low in calories can reduce weight.
Besides being low in calories, beetroots are rich in fiber and protein. Both of these minerals are very important for weight loss. Fiber is useful to accelerate satiety and prevent someone from consuming large portions of food.
9. Delicious and good for daily diets
Furthermore, this is not a beets health benefit, but it is also important to mention here because it can provide many other health benefits for the body.
Beets are full of nutrients, and are very good to put in your food and dishes.
You can cook beets, steam, bake, or make fresh juice. This will provide exceptional health benefits for the body if consumed regularly.
Nitrate in beets is a water soluble substance, so avoid boiling for too long because it removes the nutrients. It’s better if you consume it raw or make natural juice without cooking.
If you want to enjoy beets, here are some delicious ways to enjoy beetroots.
- Beetroot salad: grate the beets and use them as a salad, this is not only delicious but also gives color to the dish.
- The beetroot dip: beetroots mixed with Greek yogurt as a healthy and delicious food.
- Beetroot juice: Beets juice directly is the best way to get health benefits. Ignore juices bought in stores because of the possibility of excessive sugar.
- Beetroot leaves: Beets leaves are tasty and healthy vegetables, can be cooked like delicious spinach leaves. So, don’t throw away the beets if you get them.
We already know the health benefits of beets. So what are the possible side effects when consuming beetroots? Below we will explain the side effects of beets.
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Side Effects Of Drinking Beetroot Juice
The side effect of consuming beets is when someone consumes excessive amounts. So, below are the bad effects of drinking excessive beets juice and there are no known side effects when drinking it in medium amounts.
1. Can cause beeturia
Beeturia is a condition that is marked by changing the color of urine, the color of urine can change to red easily or dark red.
This is happens if a person consumes beets in too much quantities, and the amount of iron that the body lacks can also cause redness of urine when consuming beets.
2. Increase the risk of kidney stones
Based on info from Clinical Nutrition Research, beets contain oxalate acid which can contribute to the formation of kidney stones.
So, if someone has experienced kidney stones, you should not consume beets. For those who have not experienced kidney stones, you should only consume in moderation.
The process of forming kidney stones can occur for four reasons. (1) with excess calcium. (2) with mineral mixed with other substances. (3) oxalate acid, and (4) formed by stone formation.
3. Potential to cause Anaphylaxis
This event is indeed rare, beetroot can sometimes cause anaphylaxis. This is an acute allergic reaction to allergens, usually the body will experience hypersensitive.
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4. Colored stools
Another side effect of consuming too many beets is that it changes the color of the reddish dirt.
There are also instances, consuming beets can cause black stool caused by the influence of blood. The symptoms of beeturia can also be marked with dark or dry stool.
5. Stomach disorders
Side effects of beets can also cause stomach upset. The nitrate content in beets is considered as the cause. Nitrates that are too high (if consuming excessive beets) can cause stomach upsets such as stomach cramps.
6. Causes problems during pregnancy
Nitra in beets is usually not good for pregnant women if excessive. Usually, excessive nitrate can cause problems in pregnant women. Pregnant people are very sensitive to the effects of nitrates.
Pregnant women who consume beets can increase methemoglobin in the blood, usually in the later stages of pregnancy.
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7. Not Good to the liver
One more side effect of consuming beets. Too much consumption of beets is not good for the liver because it can cause a buildup of metal ions in the liver. Not only beets, but also other vegetables if consumed too much.
Thus some of the health benefits of beet and side effects that can occur if consumed too much. So, pay attention in assuming something not to overdo it.
Any vegetables if excessive can also contribute evil to human health. Those are some of the side effects of beets including causing stomach upset, problems in pregnant women, and liver health problems.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
https://pubmed.ncbi.nlm.nih.gov/32292042/
