Beets, or beetroot as they are sometimes called, are one of the healthiest foods you can eat. The benefits of beetroot powder extend to supporting eye health, improving blood circulation, promoting healthy-looking skin, and boosting your immune system. Because of their high amounts of nutrients, beets are considered a superfood.
However, beets are one of the most detested foods in the United States. Nearly 26% of adults rank this superfood as their least favorite vegetable, making it the second least favorite in the world behind turnips.1
Yet, beets are a high-volume food because they contain only 44 calories in a 3-ounce serving and pack a nutritious punch with high amounts of fiber, vitamin B9 (folate), potassium, iron, and vitamin C. Let’s go deeper on the benefits of beetroot powder.
7 Impressive Benefits of Beetroot Powder
As I mentioned, beets are a superfood. The list of benefits of beetroot powder is long, so let’s take a closer look into this root vegetable.
Beetroot Powder Supports Lower Blood Pressure
Studies have shown drinking a cup of beetroot juice per day can help to reduce blood pressure in those with high blood pressure.2 Beets contain dietary nitrates, which convert to nitric oxide upon consumption.3
Nearly every cell in your body produces nitric oxide, and it’s essential in blood vessel health.4 As a vasodilator, it relaxes and widens your blood vessels. This process not only increases healthy blood flow, but also reduces blood pressure, which is the pressure against the walls of blood vessels. The effect is more beneficial in lowering systolic blood pressure (the top number that tells the pressure the heart exerts while beating) than the diastolic (the amount of pressure in the arteries between beats).5
They’re also a rich source of phytochemical and bioactive compounds that support circulation to areas such as the brain, which boosts mental and physical energy levels, endurance, and more. While beets in any form benefit your health, you’ll see the most benefit from raw beets or their counterparts such as beetroot powder because it’s easier to absorb.
Beetroot Powder Helps Optimize Your Workout
What do cardiovascular exercise, and beets have in common? Both are beneficial to your heart health. Remember, beets are high in dietary nitrates. These naturally-occurring nitrates improve the efficiency of mitochondria, the energy-producing organelle that generates energy in each of your cells.6
They’re especially helpful when it comes to high-intensity, heart-pumping exercises like running, cycling, swimming, and other forms of aerobic exercise. One study found that people who drank beet juice increased their oxygen uptake by up to 16%, effectively increasing athletic performance and endurance.7
Beetroot Powder Promotes a Healthy Inflammatory Response
Beets contain betalains, which is a free radical scavenger that promotes a healthy inflammatory response in your body.8 Inflammation is a helpful tool if your immune system is working optimally.
Your body produces free radicals during the digestive process. In small amounts, these particles serve important tasks such as detoxification and helping to heal wounds. Yet, too much of a good thing can be a bad thing. Increased levels create oxidative stress, which triggers a cascade of inflammation
Beets and other detoxifying foods reduce oxidative stress by supplying free radicals with an electron to stabilize them to reduce the damage caused by oxidative stress. This is one of the more known benefits of beetroot powder.
Beetroot Powder is Loaded with Dietary Fiber
Another great benefit of beetroot powder is that it is absolutely loaded with dietary fiber. Boasting 3.4 grams of fiber in just one cup, beets contain more fiber than one pear, a cup of strawberries, or one apple.
Dietary fiber has many great benefits such as lowering LDL cholesterol, promoting optimal weight, helping regulate blood glucose levels, and aiding in nutrient absorption.
Eating fiber-rich foods such as beets and beetroot powder support frequent bowel movements and a healthy digestive system. If you suffer from irritable bowel syndrome or if you’re on a low FODMAP diet, it’s best to start with small servings of beets to avoid triggering symptoms.
Beets Support Brain Health
I’ve talked about beets having a high number of nitrates, which supports healthy blood flow. Another benefit of beetroot powder is that it promotes blood and oxygen flow to your brain. Because of the high level of nitrates, beets facilitate blood flow to the frontal lobe of the brain, which is associated with memory and focus.9
Beetroot Powder Promotes Weight Loss
An indirect benefit of beetroot powder is that it helps promote weight loss. Remember what I said about beets being a high-volume food? Beets have a lot of water in them, yet they are low in calories and fat. This allows you to feel fuller longer and curb cravings. Beets also contain moderate amounts of protein, which also keeps you feeling full throughout the day and stops sugar cravings.
Now that you know about all the impressive benefits of beetroot powder, I’m going to tell you how you can incorporate them into your diet. I understand that some of you may not like beets. I will also tell you about a delicious way to get the benefits of beets without having to eat them. That way you can still reap the benefits of beetroot powder.
How to Add Beets to Your Diet
It’s difficult to ignore all the benefits of beetroot powder. While you can eat them raw or on their own, there are many ways to add them to delicious recipes. Here are some of my favorite ways to add beets to your diet.
Sliced, Grated, or as Noodles
Add beet slices to a burger or a gluten-free sandwich, or grate them over your favorite side dish or salad for added flavor. You can also use a spiralizer and turn them into beet noodles for a side dish. Adding them to a delicious salad is also a great way to enjoy this superfood.
Add Them To Your A Tasty Entreé
The texture of beets is one of the reasons people say they don’t like beets. If that’s you, try adding beets to an AIP-friendly slow cooker chili or BBQ chicken flatbread pizza. You don’t have to eat beets on their own to get all the benefits of beetroot powder.
Make a Smoothie or Juice
A quick and easy way to add beets into your diet is by making a nutrient-packed smoothie or juice. Beets make a great addition to your favorite smoothie in the morning. The best part about smoothies is that they can be whatever you want. Smoothies are a great resource at hiding ingredients that you may not like the flavor or texture of. This recipe for Beet Juice is one of my favorites. It is packed with powerful superfoods, fruits, and veggies. And it tastes great!
Using Organic Greens Powder
My Organic Greens is a quick and easy way to get the organic nutrients your body needs to function optimally. It’s perfect for anyone who:
- Is looking to save a lot of time versus juicing its produce every morning
- Needs a tasty, inexpensive alternative to pricey juice-bar offerings
- Travels often and wants a doctor-designed source of organic nutrition while eating out
- Wants to mitigate stress & balanced hormonal health
- Wishes to alkalize their body, increasing healthy PH
If you want to optimize your nutrient intake and get some extra greens in your nutrient-dense diet, then my Organic Greens is a fantastic way to get all the benefits of fruits and vegetables in one drink.
The Final Word on Beetroot Powder
Beets are a great way to optimize your workouts, support weight loss goals, get more fiber, and support heart health. An easy way to reap their benefits is through supplements containing beetroot powder. Try it today and see for yourself how incorporating beets into your diet benefits your health.
- Poll reveals Americans' favorite -- and most hated -- vegetables. WDRB Media . 2019.
- Beetroot juice lowers high blood pressure, suggests research. British Heart Foundation. 2015.
- 21 Amazing Health Benefits Of Beets. Meenakshi Nagdeve. OrganicFacts. 2021.
- 5 Ways Nitric Oxide Supplements Boost Your Health and Performance. Gavin Van De Walle. Healthline. 2018.
- Beet Juice Lowers Blood Pressure. Jennifer Warner. WebMD. 2012.
- Beet Juice Lowers Blood Pressure. Jennifer Warner. WebMD. 2012.
- Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in human. SJ Bailey, et al. Applied Physiology. 2009.
- Beetroot (Beta vulgaris L.) Extract Ameliorates Gentamicin-Induced Nephrotoxicity Associated Oxidative Stress, Inflammation, and Apoptosis in Rodent Model. SJ Bailey, et al. Mediators of Inflammation. 2014.
- Beet Root Juice: An Ergogenic Aid for Exercise and the Aging Brain. Meredith Petrie. The journals of gerontology. 2017.