Beetroot: see 7 health benefits

A beetroot is a vegetable full of important nutrients for health. Purplish-red in color, the ingredient is known for its properties antioxidants It is anti-inflammatory in addition to being versatile in the diet: it can be part of a salad, consumed in the form of juice or used as dye natural in various recipes.

According to nutritionist Cinthia Gomes, doctor at Instituto Nutrindo Idealis, beetroot is rich in vitamins from B complex , vitamin C , potassium, sodium, phosphorus, calcium, zinc, iron and manganese. It is also a vegetable source of dietary fiber, such as pectin, cellulose and hemicellulose.

“Beets can reduce blood pressure, in addition to being a great natural antioxidant, acting against cellular aging and helping to reduce the risk of various chronic diseases”, says Cinthia.

Want to know more? A CNN , with the help of experts, listed 7 health benefits of beetroot. Check out:

1. May help reduce cholesterol

“Beets, like all vegetables and foods rich in fiber, are an excellent ally in combating high cholesterol. This is because fibers have an effect on metabolism, interfering with the lower absorption of fats by the body”, explains Ruth Pereira Costa Silva, nutritionist at Hapvida – Hospital Antônio Prudente Fortaleza.

Research has shown that beet pulp fiber has lipid-lowering properties, that is, it can reduce LDL (bad) cholesterol due to its dietary fiber.

2. Helps strengthen the immune system

Beetroot is a vegetable rich in vitamin C, an important nutrient for maintaining and strengthening the immune system. Furthermore, its antioxidant properties help to fortify the body's defense cells.

3. Helps reduce high blood pressure

According to Cinthia, beetroot can also help control hypertension, thanks to a component called nitrate. “It undergoes reactions and is reduced to nitric oxide, thus enabling its beneficial action related to blood pressure and improved blood flow”, explains the nutritionist.

This benefit is based on studies and is associated with the vasodilatory effect of nitric oxide. “This compound promotes the dilation of blood vessels, facilitating blood flow and promoting blood pressure control”, adds Ruth.

4. Helps you lose weight

The weight loss process does not depend on a single ingredient, but on a set of factors such as lifestyle, physical exercise and a balanced diet. However, beetroot can be a great ally in this process, as it is a good source of dietary fiber.

“Intake provides a prolonged feeling of satiety, helping to control body weight”, says the nutritionist. Furthermore, the vegetable is low in calories and, therefore, can be part of a diet focused on calorie deficit.

5. Prevents constipation

Precisely because it is rich in fiber, beetroot also helps regulate bowel function and prevent constipation. Fiber will help stimulate natural bowel movements, facilitating evacuation.

6. Keeps blood sugar levels stable

According to Ruth, the fiber present in beets can also help keep blood sugar levels stable. This helps control diabetes or prevent the development of this chronic disease. However, it is worth remembering that to obtain this benefit it is important to maintain a balanced diet as a whole.

7. Increases physical performance

Beetroot is also known for its training benefits. Studies have demonstrated that beetroot juice can be an excellent pre-workout option, as it increases physical performance.

“Inorganic nitrate, present in beetroot, promotes vasodilation and can improve physical exercise performance in terms of cardiorespiratory endurance, muscle function and improved aerobic metabolism”, explains Cinthia.

In this sense, beetroot can be used both for benefits in high-intensity aerobic training, such as running, cycling and swimming, and in strength training, such as bodybuilding.