14 Aug 6 Health Benefits of Beetroot Powder
Beetroots are vegetables rich in nitrates, antioxidants, and polyphenol compounds that have a role in improved cardiovascular function and exercise performance. However, beetroot juice has limitations with storage and taste preference, and so other more convenient forms have been investigated. One of these forms is beetroot powder.
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What Is Beetroot Powder?
Beetroot powder is made by dehydrating or drying out cubes of beetroot (to remove all the moisture) and then grinding them into a powder. If you don’t like the earthy taste of beetroot, then beetroot powder might be an alternative since it is more concentrated than fresh beetroot but with a relatively neutral taste. One fresh beetroot is the equivalent of approximately one teaspoon of beetroot powder.
Powdered beetroot can be added to sauces, smoothies, pasta, curries, cakes, muffins, or anything you choose to add nutrients and color to. Watch out that your urine may change color too! Due to the natural sugars in beetroot, it can also be used as a natural sweetener. Beetroot powder is even used in natural cosmetics.
Beetroot Powder VS. Other Beetroot Products
One study looked at the total antioxidant potential, phenol compounds, sugars, and organic acids in beetroot juice, cooked beetroot, powder, and chips. They found higher amounts of total antioxidant potential and organic acids in the chips and powder compared with the juice and cooked beetroot. However, it’s important to consider that it is a lot easier to take larger quantities of beetroot when powdered or juiced than just eating it and this means ingesting much more sugar.
6 Health Benefits of Beetroot
While beetroot may have potential health benefits, it’s not clear if these are temporary or have long-term effects. Most studies have focused on beetroot juice, with only a handful of studies investigating beetroot powder.
Despite that, beetroot contains several different compounds with different properties. Here are the six health benefits of beetroot powder.
1. Beetroot Powder Is Rich in Nitrates
Firstly, beetroot powder is rich in nitrates. Nitrates have important roles related to increased blood flow, gas exchange, mitochondrial efficiency, and strengthening of muscle contraction. By causing relaxation of the smooth muscles that encircle arteries and veins, nitrate leads to the dilation of these blood vessels, thereby lowering blood pressure. Nitrate medications are used for people with high blood pressure, angina, and heart disease to relax blood vessels, widening them to allow greater blood flow.
2. Beetroot Has Anti-Inflammatory Properties
Secondly, beetroot contains antioxidant polyphenol compounds that have anti-inflammatory properties. Antioxidants are molecules that have the ability to neutralize free radicals and protect against cell damage that can lead to chronic diseases. Eating a diet high in antioxidants found in fruit and vegetables is associated with a lower risk of chronic disease. Different polyphenol compounds are different colors, that’s why you will often hear about eating a rainbow of fruit and vegetables.
3. Beetroot Has Anti-Cancer Effects
Beetroot also contains betalains that have been found to have anti-cancer effects in cellular models in the laboratory. Clinical trials are now needed to assess if there are potential anti-inflammatory and anti-cancer effects and the nature of these effects. While the anti-cancer effects of beetroot in humans aren’t known yet, including them in your diet may help and is unlikely to risk harm.
4. Beetroot Powder Is a Great Source of Vitamins C and Folate
Beetroots are also a great source of vitamins C and B9 (folate). Vitamin C and folate have many important roles in our bodies. Vitamin C is required for the biosynthesis of collagen, which acts as a scaffold in the skin and ligaments. It is also has a role in wound healing and protein metabolism. Folic acid is vital for the production of healthy red blood cells, and cellular growth. Inadequate intake of vitamin C over a 3 month period can lead to scurvy, and smoking can further reduce the bioavailability.
5. Beetroot Contains Essential Minerals
Beets also contain the minerals iron, manganese, and potassium. Iron has a vital role in the transportation of oxygen by healthy red blood cells. Over 40% of children worldwide have iron deficiency anemia and women of childbearing age are also at increased risk because of menstruation. Potassium may actually prevent the harmful effects of eating excess salt (sodium chloride). Manganese has several roles including metabolism, bone formation, and the immune system. Beetroots are a great way of including all these micronutrients in your diet.
6. Beetroot Powder Is a Great Source of Fiber
Fiber is such an important component of our diet, with most of us needing to eat much more to reach the recommended daily amount of 30g. For every 10g of fiber you eat a day, you may decrease your long-term risk of bowel cancer.
Fibre also acts as a pre-biotic, providing food for the friendly micro-organisms in your gut called the microbiota. There are trillions of micro-organisms in your gut that are now known to play a key role in inflammation and both mental and physical health. Eating beetroots can help to increase your fiber intake and support a healthy gut community.
It’s clear that for relatively few calories, beetroot contains a variety of vitamins, minerals, nitrates, and antioxidants. For these reasons, beetroot is labeled as a “nutraceutical” and supplementation has become increasingly popular. While most studies have looked at the effects of beetroot on blood vessel dilation, there are still many unanswered questions about other potential benefits.
How to Choose a Beetroot Powder
Like all other supplements, there is very little regulation. Therefore, it is very difficult to be sure exactly what is included in the supplement or assess the quality. My recommendations for choosing a supplement are to check for a product license and always buy from a reputable company.
There are, however, no agreed benchmarks for quality or efficacy. How much and how often are also unknown at this time. Try to avoid powders that have added preservatives, sweeteners, or artificial flavorings. Consider whether an organic powder is worth the extra money to you. I would avoid powders that have added silica to avoid clumping. Some supplements now use 3rd party companies to verify the contents.
There isn’t an agreed dose of nitrate or beetroot powder, so while some powders do contain nitrate content, it is difficult to know exactly what this means in practice. The higher the nitrate content, the more likely it is to have a beneficial effect on raised blood pressure. But if you don’t have high blood pressure, it’s difficult to know if more nitrate is beneficial.
· organic beetroot powder
· tested for quality by a 3rd party lab
· is free from preservatives, sweeteners, and artificial flavorings
· avoid powders containing silica
· buy from a reputable company ( Like us LianFu Food )
· look at the nitrate content
Beets are an overlooked superfood that don’t get nearly enough credit. Not only do beets pack a powerful punch of nutrients, but they also contain unique substances like nitrate and betalain from their pigment to offer a wide range of unique bonuses.
The beetroot powder benefits are pretty much identical to that of regular beets but you don’t have to consume ten beets a day to reap the rewards: just add a few scoops of powder to your smoothie and you’re good to go. This makes beetroot powder a safe and effective item to add to your daily routine.