Unlocking the Power of Beets: How Beet Supplements Boost Health and Performance
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The Benefits of Supplementing with Beets
Probably, you’ve noticed the rising tides of beetroot supplements on the market in the past few years. Beetroot supplements have emerged as a beneficial addition to a healthy diet. The slightly sweet and earthy flavor of beets can be found in powder, capsule, or juiced form and are packed with nutrition. A few tablespoons of beetroot is a source of vitamins, minerals, and unique nutrients that carry a multitude of potential health benefits. Adding this healthy supplement to your supplement and nutrition regime includes many reasons why you should try adding beets to your routine.
1. Boosts Exercise Performance
Perhaps the most famous health benefit associated with beet supplements is their perceived benefit as an athletic performance enhancer. Beets contain large quantities of dietary nitrates, which the body converts into nitric oxide, a compound that helps to dilate blood vessels and improve bloodflow, allowing influxes of additional oxygen to reach working muscles. Many athletes use supplements to boost physical performance by enhancing their stamina, endurance and exercise efficiency.
Although beet juice and supplements offer a small but potentially worthwhile boost for high-intensity sports and endurance activities, several studies have demonstrated the positive effects of consuming the juice on a variety of physiological parameters central to performance. A widely discussed study published in 2010 in the Journal of Applied Physiology concluded that time-trial cycling performance was improved by up to 16 per cent by cyclists consuming beet juice.
2. Supports Heart Health
Improving heart health is another area in which beet supplements can play an important role. The nitrates in beets improve function of the blood vessels, lowering blood pressure in the process. Drinking beetroot juice regularly can result in lower levels of both systolic and diastolic blood pressure, reducing the risk of heart disease, stroke and other cardiovascular diseases.
A 2008 study in the journal Hypertension found that drinking beet juice translated to a lowering of blood pressure in people with hypertension. By improving circulation around the body and reducing stress on the cardiovascular system, beets offer a powerful, natural way to safeguard your heart.
3. Enhances Brain Function
Cognitive dysfunction is associated with advancing age and inadequate or failing blood flow. As nitric oxide plays a critical role in increasing blood flow, it can also help brain function, particularly in older adults. Supplementation with beets could enhance cognitive performance by increasing the amount of oxygen delivered to the brain.
Research published in Nitric Oxide: Biology and Chemistry notes that when older people took beet juice before they exercised, blood flow to the part of the brain known as the frontal lobe was increased; this area of the brain is important for decision-making and higher-level thinking, meaning that beet supplements might also help people maintain mental sharpness as they age and could even prevent age-related cognitive decline.
4. Promotes Detoxification
Beets contain betaine, a compound that supports liver function. The liver is the organ that detoxifies your body, filtering out toxins from our blood and turning them into waste. Betaine is helpful in protecting the liver from toxins, and it can also improve the liver’s overall effectiveness at breaking down undesirable chemicals.
Moreover, the antioxidants in beets, in particular the betalains (Be and Bl), play a role in neutralizing free radicals in the body, thereby enhancing detoxification and further curbing oxidative stress. Don’t underestimate how critical your liver is to health, and remember to include beets regularly in your diet to give this great organ the support it needs.
5. Rich in Nutrients and Antioxidants
Beetroot is a nutrient powerhouse, a concentrated source of the vitamins and minerals that nourish us. It is brimming with vitamin C, potassium, manganese and folate – all key nutrients involved in everything from maintaining a healthy immune system to normal nerve and muscle function.
And alongside vitamins and minerals, beets are also chock-full of antioxidants. Betalains – the compounds that give beets their deep red color – are known to have high anti-inflammatory and antioxidant activities, combatting the damage that free radicals cause in the body and so helping protect cells from the ravages of disease, including cancer and diabetes.
6. Supports Digestive Health
When you keen on bowel movements. Beets are rich in fiber which is known as a key factor for helping digestion, regulating bowel habits and promoting overall gut health. Also, a healthy gut ensures your body well-absorbs nutrients. By promoting good digestion, beets also help weight management and increase your energy levels.
How to Incorporate Beet Supplements into Your Routine
Beet supplements come in powder form, pill form and concentrated juices. You can easily integrate beet supplements into your regular routine in one afternoon by following some of these suggestions:
Beetroot powder: Throw a teaspoon into your smoothie, juice or water before exercise for an instant boost of energy in the form of nutrients.
Capsules: If drinking beetroot juice isn’t for you, the easy capsule’s alternative will never disappoint!
Beetroot juice: Consume the nitrates you need for supporting heart health and exercise performance by drinking one or two cups of beet juice per day.
Conclusion
When it comes to supplements providing benefits from exercise performance to heart health and cognitive function, few are going to beat out beet supplements on this. Whether you are a competitive athlete after greater performance, or someone looking for a small boost to your general health, beet supplements are a safe bet, pardon the pun. Their powerful nutrient profile and litany of benefits to human health underscore the fact that, when it comes to natural remedies, these purple vegetables are in a class of their own.
References
K E Lansley, A Ireton Jones, S N Webb, CT Heath, A Little and J Hal COX (2011), ‘Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled study’, Journal of Applied Physiology, 110(3), 591-600.
Kapil V, Sawant M, Majumdar S, Bode CE, Lewis JB, Woodman RJ. The effect of inorganic nitrate on blood pressure: a randomized, double-blind, placebo-controlled trial. Hypertension. 2015 Feb;65(2):320-7.
Presley TD, Buckley JD, Senior JC, Espeland MA, Pavlavic V. Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide: Biology and Chemistry 2011 24(1):34-42.
Probably, you’ve noticed the rising tides of beetroot supplements on the market in the past few years. Beetroot supplements have emerged as a beneficial addition to a healthy diet. The slightly sweet and earthy flavor of beets can be found in powder, capsule, or juiced form and are packed with nutrition. A few tablespoons of beetroot is a source of vitamins, minerals, and unique nutrients that carry a multitude of potential health benefits. Adding this healthy supplement to your supplement and nutrition regime includes many reasons why you should try adding beets to your routine.
1. Boosts Exercise Performance
Perhaps the most famous health benefit associated with beet supplements is their perceived benefit as an athletic performance enhancer. Beets contain large quantities of dietary nitrates, which the body converts into nitric oxide, a compound that helps to dilate blood vessels and improve bloodflow, allowing influxes of additional oxygen to reach working muscles. Many athletes use supplements to boost physical performance by enhancing their stamina, endurance and exercise efficiency.
Although beet juice and supplements offer a small but potentially worthwhile boost for high-intensity sports and endurance activities, several studies have demonstrated the positive effects of consuming the juice on a variety of physiological parameters central to performance. A widely discussed study published in 2010 in the Journal of Applied Physiology concluded that time-trial cycling performance was improved by up to 16 per cent by cyclists consuming beet juice.
2. Supports Heart Health
Improving heart health is another area in which beet supplements can play an important role. The nitrates in beets improve function of the blood vessels, lowering blood pressure in the process. Drinking beetroot juice regularly can result in lower levels of both systolic and diastolic blood pressure, reducing the risk of heart disease, stroke and other cardiovascular diseases.
A 2008 study in the journal Hypertension found that drinking beet juice translated to a lowering of blood pressure in people with hypertension. By improving circulation around the body and reducing stress on the cardiovascular system, beets offer a powerful, natural way to safeguard your heart.
3. Enhances Brain Function
Cognitive dysfunction is associated with advancing age and inadequate or failing blood flow. As nitric oxide plays a critical role in increasing blood flow, it can also help brain function, particularly in older adults. Supplementation with beets could enhance cognitive performance by increasing the amount of oxygen delivered to the brain.
Research published in Nitric Oxide: Biology and Chemistry notes that when older people took beet juice before they exercised, blood flow to the part of the brain known as the frontal lobe was increased; this area of the brain is important for decision-making and higher-level thinking, meaning that beet supplements might also help people maintain mental sharpness as they age and could even prevent age-related cognitive decline.
4. Promotes Detoxification
Beets contain betaine, a compound that supports liver function. The liver is the organ that detoxifies your body, filtering out toxins from our blood and turning them into waste. Betaine is helpful in protecting the liver from toxins, and it can also improve the liver’s overall effectiveness at breaking down undesirable chemicals.
Moreover, the antioxidants in beets, in particular the betalains (Be and Bl), play a role in neutralizing free radicals in the body, thereby enhancing detoxification and further curbing oxidative stress. Don’t underestimate how critical your liver is to health, and remember to include beets regularly in your diet to give this great organ the support it needs.
5. Rich in Nutrients and Antioxidants
Beetroot is a nutrient powerhouse, a concentrated source of the vitamins and minerals that nourish us. It is brimming with vitamin C, potassium, manganese and folate – all key nutrients involved in everything from maintaining a healthy immune system to normal nerve and muscle function.
And alongside vitamins and minerals, beets are also chock-full of antioxidants. Betalains – the compounds that give beets their deep red color – are known to have high anti-inflammatory and antioxidant activities, combatting the damage that free radicals cause in the body and so helping protect cells from the ravages of disease, including cancer and diabetes.
6. Supports Digestive Health
When you keen on bowel movements. Beets are rich in fiber which is known as a key factor for helping digestion, regulating bowel habits and promoting overall gut health. Also, a healthy gut ensures your body well-absorbs nutrients. By promoting good digestion, beets also help weight management and increase your energy levels.
How to Incorporate Beet Supplements into Your Routine
Beet supplements come in powder form, pill form and concentrated juices. You can easily integrate beet supplements into your regular routine in one afternoon by following some of these suggestions:
Beetroot powder: Throw a teaspoon into your smoothie, juice or water before exercise for an instant boost of energy in the form of nutrients.
Capsules: If drinking beetroot juice isn’t for you, the easy capsule’s alternative will never disappoint!
Beetroot juice: Consume the nitrates you need for supporting heart health and exercise performance by drinking one or two cups of beet juice per day.
Conclusion
When it comes to supplements providing benefits from exercise performance to heart health and cognitive function, few are going to beat out beet supplements on this. Whether you are a competitive athlete after greater performance, or someone looking for a small boost to your general health, beet supplements are a safe bet, pardon the pun. Their powerful nutrient profile and litany of benefits to human health underscore the fact that, when it comes to natural remedies, these purple vegetables are in a class of their own.
References
K E Lansley, A Ireton Jones, S N Webb, CT Heath, A Little and J Hal COX (2011), ‘Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled study’, Journal of Applied Physiology, 110(3), 591-600.
Kapil V, Sawant M, Majumdar S, Bode CE, Lewis JB, Woodman RJ. The effect of inorganic nitrate on blood pressure: a randomized, double-blind, placebo-controlled trial. Hypertension. 2015 Feb;65(2):320-7.
Presley TD, Buckley JD, Senior JC, Espeland MA, Pavlavic V. Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide: Biology and Chemistry 2011 24(1):34-42.
