Learn more about the health benefits of beet powder in this informational post. From cognitive function to weight loss, see how beet root powder, beetroot extract, and other forms of beets can help your health!
Hi there – I’m Chantal! I’m a mom, certified personal trainer, and the owner of this little blog. Thank you for being here. 🙂
I’ve been on my own personal health journey for many years now, and you’re welcome to learn more about me here. I won’t get into too much backstory in this post, but you should know that nutrition has always been my biggest struggle.
Lately I have been diving a little bit deeper into the world of nutrition, and that has brought me to this post. Not only am I pursuing my nutrition coach certification from the National Academy of Sports Medicine, I am also increasingly aware of my health for personal reasons.
My father has been diagnosed with Stage 3 Liver Disease, which is pretty serious. Since my paternal grandfather and uncle both died from liver failure, this is pretty scary for our family. My dad needed to change his diet, and fast. So, we all pitched in to learn about how to support the liver via nutrition.
Because of my family history with liver issues, I have been made aware that I have a good chance of having liver issues in the future. So, I too have made changes to my diet. I rarely drink alcohol, and I have cut back on red meat drastically. But what more could I do to avoid having these issues?
I already know the basics – eat more root vegetables and less sugar and red meat. But are there other things that I should avoid eating? Are there specific herbs or vitamins I should consume for liver support?
Related Reading: Beginner List Of Good Fats To Eat
Of course there had to be some, but it would be helpful to know the specifics. So, here we are!
Beets are generally good for you, but what about beetroot?
Beetroot juice? What about beet greens? How about beetroot powder? Or just fresh beets?
It can be really confusing and it’s easy to buy into the hype. But here’s the deal – beets are good for you in general. If your goal is simply healthy eating, the more vegetables the better. But there are several different ways to get them into your body. Whether it be in powder form or not.
First off, let’s be clear that beet greens are the tops of the plant – the stuff that’s above the ground when growing. They have some great health benefits, but they are going to have different nutritional components. (For example, maybe more fiber and less antioxidants.)
So, be careful what you buy – beet powder is not the same as beet greens! Not only this, but absorption may vary based on the way you are consuming beets or beet powder. Typically, fresh is best. You simply get more nutrients from any food item when it is minimally processed. But it’s not always easy or convenient to get all the right nutrients in that way.
So sometimes, beet root powder might be a good option.
If you haven’t been known to eat beets so far in life, there are some basic things you should know. Beets are a “root vegetable,” meaning that the part that you typically would eat grows beneath the dirt. The beet greens (or leaves) are ideally all you can see when growing them. While the greens have their own health benefits, this post will focus on the beets themselves since they are what is used to make beet powder, juice, and more. (Beet greens contain riboflavin, iron, and vitamins K, C, and A.)
Related Reading: 53 Best Healthy Dairy Free Snacks
There are several different types of beets and vegetables in the beet family. The common garden beet that comes to mind when talking about beets is also sometimes referred to as table beets or simply beetroot. There are also sugar beets, but since they really do contain a lot of sugar, many people who are here for the benefits of beet powder will want to avoid this part of the beet family.
(So again – when we talk about beets, know that “beetroot” or “table beets” are sometimes used synonymously.)
Beetroot Varieties for Health Benefits
In terms of selecting beets for your consumption, there can be a lot to choose from. If you want to grow beets, knowing which variety to plant can require some research and planning.
Not all beets are red! There are also yellow beets, orange beets, and striped beets. But since you’re probably here for the antioxidants, you should probably stick with dark, rich colored classic beets for now. That’s because typically, the darker or richer in color a fruit or vegetable is, the more antioxidants it will contain. (Think about blueberries!)
Don’t worry, most of the time red beets are used for beet powder and beet juice. So, if you’re going to pick up something made of beets at the health food store, you can mostly assume that you’ll be getting something made with red beets.
Beet roots are naturally gluten-free, cholesterol-free, and they contain a negligible amount of fat. They do not contain a significant amount of protein (2.2ish grams per cup) and they contain a little bit of fiber at 3.8 grams per cup. However, they do have a bit more in the way of carbohydrates at 13 grams per cup. They are fat-free, but they do contain a small amount of sodium. At 58 calories per serving, they are totally worth the nutrition for the amount of calories you are consuming.
Beets also contain vitamins C & K, and contain good amounts of iron, magnesium, and zinc.
But how does this translate into specific health benefits of beet powder? What can the consumption of beet powder support? Let’s dive in.
10 Remarkable Health Benefits of Beet Powder
*Remember, I am not a medical doctor. Please talk to your doctor if you need specific advice for your medical conditions.
1. Improves High Blood Pressure Issues
Beetroot naturally contain dietary nitrates, which turn into nitric oxide in the body. This aids blood pressure issues by helping blood vessels to relax and expand. If you have high blood pressure problems, fresh beets or beet juice can be helpful. If you need lower blood pressure, definitely consider beets!
That brings me to my next point.
2. Heart Disease Support
Because high blood pressure is a common issue that contributes to heart disease, beets have been found to improve its symptoms. *This study supports the fact that beets can lower your blood pressure!
Beets also contain vitamin B9 (or folate), which helps with cell regeneration and function. Vitamin B9 is a key player in fighting damage to blood vessels, which can be an important factor against heart disease and stroke risk. If you have any type of cardiovascular disease, beets may be able to help! (Remember, ask your doctor!)
3. Immune System Support
Beets contain a great combination of powerful antioxidants and essential vitamins. As a whole food, they can be super beneficial and a great food for a healthy diet. (While consuming beets in the form of powder may help your immune system, it is best to eat them steamed if you are all about the best way to absorb their nutrients.) Specifically, they can support your immune system by helping to protect your cells from free radicals, which contribute to your risk of disease.
P.S. Beets do contain vitamin C, but not a super impressive amount.
4. Chronic Inflammation Support
Beets have a certain phytonutrient (disease-preventing substance) called betalains. These betalains are what give beets their color, but they also have some pretty amazing health benefits. These antioxidants are known to help fight inflammation and fight against cell damage. The anti-inflammatory properties that beets contain are truly powerful!
In fact, at least one medical study shows that betalains, together with other compounds from beets, have the ability to interrupt the mutation of cancerous cells! Pretty amazing stuff!
5. Improved Cognitive Function
Because the nitrates that beets contain help to improve blood flow, it is believed that beets can help with brain fog and overall cognitive function. (More blood flow to the brain = better brain function.) It’s as simple as that!
6. Diabetes Support
Beets contain a specific antioxidant known as alpha-lipoid acid. Studies show that this compound may help to lower glucose levels and improve insulin sensitivity. If diabetes is affecting your life, consider talking to your doctor about supplementing with beet powder, juice, or fresh beets for support.
7. Improved Athletic Performance
Beets contain nitric oxide, which can improve function of the heart and lungs. (Higher oxygen is better!) This means that during exercise, you may have increased stamina. (Especially if you like intense workouts.) A better workout means more cardiovascular health benefits and more energy burned!
8. Fights Alzheimer’s Disease
There are a handful of foods and compounds that have been proven to help humans combat the severity and likelihood of developing Alzheimer’s. Betanin, which is related to the chemical compound we discussed earlier, may be one of them! In fact, betanin may inhibit the progression of Alzheimer’s disease and reduce your overall likelihood to develop it. (And since beets can relax the blood vessels in the brain, they can potentially improve memory, too!)
Read this article to learn more about the specific evidence suggesting that beets are good in the fight against Alzheimer’s.
9. Boosts Energy
Remember those nitrates that we discussed earlier? These can positively impact the body’s mitochondria, and they are responsible for energy production. The gist? Consuming beets can naturally boost energy production.
If you are suffering from anemia or fatigue, beets can help by boosting your iron intake as well!
10. Combat Liver Disease
Good news for my dad and I! Beets can improve the function of the liver! Beets are even known to help break down fatty acids in the liver, which can be a HUGE deal for people with any stage of liver disease. The compound known as betaine is the key player here – thank you beets! Here is just one study that suggests that beet root can help your liver.
*Important – If you are are in the end-stage of liver disease, it may be too late to rely on beets to improve your liver health.
What about kidney disease?
I actually found multiple sources that say beets should NOT be consumed if you have kidney issues. (If you are prone to kidney stones, for example.) That’s because beets contain a high amount of oxalates, which can contribute to the development of kidney stones. Not only this, but beets contain a high amount of potassium. If your kidneys do not function properly, they cannot regulate the amount of potassium your body has. If you have too much, it can cause an irregular heart beat or even cause a heart attack. WHAT?!
So – be careful with beets if you have kidney problems. (Supposedly, cooking them longer can reduce potassium levels, but I suggest checking with a Registered Dietician and your regular physician if you want to eat beets with a kidney issue.)
Good to know all the health benefits of beet powder, huh?
Now that we’re all equipped with some really useful information about beets and their overall health benefits, I would encourage you to do further research on your own. Good health is achieved by educating yourself about the best foods for your own needs. Remember, staying at a healthy weight for your body type and age is a huge part of staying well.
If you’re ready to try out some beets and want to branch out a little beyond eating them plain, here are a few products to look into:
That’s it! Have any more favorite beet products or supplements you want to share with the crowd? You can always leave a comment below!
Thanks for reading,