The Benefits Of Beetroot Powder

Beetroot. A sweet purple vegetable we often enjoy in salads. 

It's considered a superfood because it's jam-packed (pun intended) with many beneficial nutrients, including folate, manganese, magnesium, iron, vitamin C and vitamin B6.

There are so many ways you can incorporate fresh beetroot into your diet, from sauces and smoothies to soups and drinks. You can even add it to pasta, pizza, and bread. 

But not everyone has the time to dream up and make amazing beetroot recipes. Beetroot powder, however, offers a really easy way to consume this versatile vegetable regularly.

In this article, we'll explore the advantages of consuming beetroot powder and touch on some of its main health benefits.

Why use beetroot powder?

While eating fresh fruit and veg is always good, it can sometimes be a struggle to prepare when you're busy. Consuming beetroot as a powder can be a very convenient alternative in these cases – all you have to do is pop a spoonful of the powder into a smoothie or milkshake.

Easy.

The benefits of beetroot powder

1. Heart health

Some of the nutrients in beetroot are thought to help with cardiovascular health. For example, potassium can help lower your blood pressure. 

Beetroots are also rich in folate. Studies suggest that if you increase your folic acid intake, you may decrease your risk of heart disease by 16 per cent. 

2. Athletic performance

Beetroot powder contains nitric oxide, which can increase blood flow to muscles and help with glucose metabolism. This can help with muscle recovery and endurance.

Beetroots are also high in copper, an important mineral in energy production and the synthesis of certain neurotransmitters

Research indicates that the nitrates in beetroot powder can improve athletic performance and reduce muscle soreness after certain exercises. 

However, not all types of exercise benefit from nitrate-rich foods such as beetroot powder. While it may benefit those participating in aerobic exercise, researchers are still determining exactly how it improves sports performance.

Some research suggests that beetroot powder regulates gene expression and cells' mitochondria content and improves neuromuscular efficiency, but more studies are still needed to confirm these findings. 

3. Brain function 

Beetroots contain good levels of manganese, contributing to bone formation, nutrient metabolism, and brain function. 

In some studies, beetroot powder and beet juice have been shown to increase blood flow to the brain, which can lead to improvements in cognitive function. 

"There have been several very high-profile studies showing that drinking beet juice can lower blood pressure, but we wanted to show that drinking beet juice also increases perfusion, or blood flow, to the brain," said Daniel Kim-Shapiro, director of Wake Forest University's Translational Science Center, Fostering Independence in Aging.

 "There are areas in the brain that become poorly perfused as you age, and that's believed to be associated with dementia and poor cognition."

These findings hold great potential for combatting the progression of dementia in older people. 

4. Gut Health

Beetroot powder might help to improve your digestive function, too. It's high in fibre, so it plays a key role in supporting gastrointestinal health. This includes better digestion and a reduced risk of certain types of chronic disease.

review of the bioactive compounds of beet conducted in 2020 revealed its potential for improving gut health. 

The study suggested beets contain bioactive compounds that could improve your overall gastrointestinal health, modulate the gut microbiota, and stimulate the mechanism and growth of probiotics in your gut.

When combined, these effects could enhance the body's microbiome functionality and contribute to improved immune system performance and metabolic health. 

5. Anti-inflammatory properties

Beetroot powder is high in betalains, powerful antioxidants renowned for their potent anti-inflammatory properties.

These pigments don't just give beetroots their distinctive purple colour - they also provide major health benefits by combating oxidative stress and reducing systemic inflammation. 

Some research suggests that betalains can help to neutralise free radicals, potentially lowering the risk of chronic inflammatory conditions like rheumatoid arthritis

By supporting inflammatory markers in the body, beetroot powder may improve cell health, reduce muscle soreness, and boost overall well-being. 

5. Lowers blood pressure

Thanks to its high dietary nitrate content, beetroot powder offers promising potential in managing blood pressure.

Reducing blood pressure below 120 mm Hg systolic and 80 mm Hg diastolic could significantly decrease the risk of suffering from severe cardiovascular issues such as heart disease and stroke.

These nitrates can lower your blood pressure by promoting vasodilation. This helps your blood vessels to relax and expand more efficiently. The nitrates are converted into nitric oxide, a compound that can support cardiovascular health.

If you're already taking medication to lower your blood pressure, you should check with your doctor before adding beetroot powder to your diet. 

6. Anti-Tumour Properties

Research suggests that beetroot powder may have anti-tumour properties. 

Some studies have identified that the bioactive compounds in beetroots (such as betalains and other antioxidants) could inhibit cancer cell growth and proliferation. 

Early investigations have shown promising results, where beetroot extracts demonstrated the ability to induce apoptosis (programmed cell death) in certain cancer cell lines. 

More comprehensive clinical trials are still required, but these initial findings offer hope for complementary approaches to cancer prevention and treatment in the future. 

Is Beetroot Juice or Beetroot Powder Better?

Some research suggests dried, fresh, and pureed beetroot contains higher phenolic, flavonoid and antioxidant capabilities than juiced or pickled beetroots.  

The best way to consume beetroots really depends on the most palatable option for you.

For example, if you don't really enjoy the taste of beetroot or find sprinkling beetroot powder on your meals easier than drinking beetroot juice, powder is the best option for you

Conclusion

In summary, beetroot powder is a convenient and versatile way to enjoy the many health benefits of this nutrient-rich superfood. Whether you prefer it in smoothies or sprinkled on meals, incorporating beetroot powder could be a simple step towards improved overall well-being.

Related articles:

What Are Antioxidants?

What is Grape Seed Extract? 

The best Minerals for Gut Health

The 15 Best Probiotic Vegan Foods

References → 1

Next Article

10 Ways Probiotics Can Improve Health

Don’t know about the benefits of probiotics? Probiotics are live bacteria and yeasts that have various health benefits. There’s a lot of buzz surrounding probiotics at the moment, particularly as interest in the gut’s connection to our overall well-being is growing. Why are probiotics important to human health? All the...

Related Articles…