Top 7 Health Benefits of Beetroot – Human Case Studies

Health Benefits of Beetroot
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1. Increase Nitric Oxide & Blood Flow

Beetroot has a plethora of health benefits and is extremely rich in antioxidants (particularly betalains) but the first benefit that has to be mentioned is its incredible ability to boost nitric oxide and blood flow.

Beets are extremely rich in betacyanin (a class of betalains) which is what gives it that unique reddish color. Betacyanin, is rich in nitrates which the body easily converts into nitric oxide and can greatly increase the blood’s ability to carry oxygen. (1, 2)

It’s this amazing attribute that leads us into our next health benefits.

2. Athletic Performance, Endurance & V02 Max

Improve Athletic Performance, Endurance & V02 Max

Multiple studies on both average people and elite athletes competing in a wide variety of athletic events, including cycling, rowing and distance running has shown to improve time, reduce the amount of perceived exhaustion, decrease soreness and increase V02 Max. (3, 4, 5, 6, 7)

Because of the increased blood flow, it is also a fantastic suplement for bodybuilders as it can increase “pump” in the gym and give the muscles a more full look.

No matter what your sport of choice is, or whether you are an elite athlete or average Joe, beetroot may help you take it to a whole new level.

3. Better Sex, Stronger Erections, More Intense Orgasms

Improve Sex, Erection Strength and Orgasm Intensity

As it turns out, nitric oxide isn’t just great for athletes and bodybuilders but it can also make a big difference between the sheets.

Beetroot can actually help to open up blood vessels and one study even found that increasing nitrates from vegetables can improve endothelial function (flexibility of the lining of blood vessels) which can in turn lead to much stronger and longer sustained erections. (8)

It’s not just a boost for men though as increasing blood flow to “fun areas” of the body can give rise to higher states of arousal and more intense orgasms which means it’s great for women too!

4. Blood Pressure

Improve Blood Pressure

The nitrates in beetroot are also great for lowering blood pressure.

In fact, one recent study found that consumption of beets can lower blood pressure by 4 – 5 points within just a few hours after consumption. (9)

Long term benefits may be even greater but even just a 4 or 5 point reduction would result in about 10% less deaths due to heart disease according to researchers which leads us into our next health benefit.

5. Heart Health

Improves Heart Health

Cardiovascular disease is the #1 killer in America and most other developed nations so this is not one to take lightly.

We have already discussed how beetroot improves blood flow and reduces blood pressure which are two big factors in heart health…

As well as how beets can improve endothelial function (reduce arterial stiffness) which is another crucial element for heart health.

There is also a recent human case study showing that beets may provide direct benefits to heart disease patients. (10)

6. Lowers Inflammation

Lower Inflammation

Beetroot is also extremely rich in a particular type of antioxidant called betalains which are reported to have very high anti-inflammatory properties. (11)

In fact, in one study, a betalain known as “phenethylamine-betaxanthin” reduced the activity of an inflammatory enzyme by a whopping 32 percent. (12)

As I always focus on human case studies, I want to point out that these studies were done in vitro (test tube or culture dish) but it is very difficult to directly measure inflammation levels in a living human.

I also feel that combined with the anecdotal evidence of athletes reporting less soreness following intense workout sessions in human case studies, there is clear and direct evidence to support this.

7. Brain Health

Improve Brain Health

When blood flow begins to decline in the brain, cognitive faculties also begin to decrease.

Of course you are already well aware that beetroot can greatly increase blood flow but it has been shown to have a dramatic effect on blood flow to the frontal lobe in particular which controls important cognitive skills like memory, decision making and emotions. (13, 14)

In fact, the frontal lobe has been referred to by scientists as the “control panel” for our personalities!

As if that wasn’t enough reason to start consuming more beets, another study found that reaction time was 4% faster in humans who supplemented with beetroot vs those who did not. (15)

The Next Level Difference

Let’s face it, consuming beetroot every day is a difficult task. That’s why we include 750 mg of beetroot in a 4:1 concentrate (equivalent to 3,000 mg of beetroot) in our Next Level Superfoods Multivitamin.

There is no other multivitamin on the market like it!

REFERENCES

  1. Betanin—A food colorant with biological activity. Esatbeyoglu, T. , Wagner, A. E., Schini‐Kerth, V. B. and Rimbach, G. – Link
  2. The potential benefits of red beetroot supplementation in health and disease. Clifford T, Howatson G, West DJ, Stevenson EJ. – Link
  3. Chronic high-dose beetroot juice supplementation improves time trial performance of well-trained cyclists in normoxia and hypoxia. Rokkedal-Lausch T, Franch J, Poulsen MK, Thomsen LP, Weitzberg E, Kamavuako EN, Karbing DS, Larsen RG. Nitric Oxide. 2019 Apr 1;85:44-52. – Link
  4. Dietary nitrate supplementation improves team sport-specific intense intermittent exercise performance. Wylie LJ, Mohr M, Krustrup P, Jackman SR, Ermιdis G, Kelly J, Black MI, Bailey SJ, Vanhatalo A, Jones AM. Eur J Appl Physiol. 2013 Jul;113(7):1673-84. – Link
  5. Whole beetroot consumption acutely improves running performance. Murphy M, Eliot K, Heuertz RM, Weiss E. J Acad Nutr Diet. 2012 Apr;112(4):548-52 – Link
  6. The Effects of Beetroot Juice on VO2max and Blood Pressure during Submaximal Exercise. Jose M. Perez, John L. Dobson, Gregory A. Ryan, and Amy Jo Riggs – Link
  7. The effects of beetroot juice supplementation on exercise economy, rating of perceived exertion and running mechanics in elite distance runners: A double-blinded, randomized study. Carlos Balsalobre-Fernández, Blanca Romero-Moraleda, Rocío Cupeiro, Ana Belén Peinado, Javier Butragueño, Pedro J. Benito – Link
  8. The effects of dietary nitrate on blood pressure and endothelial function: a review of human intervention studies. Hobbs DA, George TW, Lovegrove JA. – Link
  9. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Webb AJ, Patel N, Loukogeorgakis S, Okorie M, Aboud Z, Misra S, Rashid R, Miall P, Deanfield J, Benjamin N, MacAllister R, Hobbs AJ, Ahluwalia A. – Link
  10. Acute beetroot juice supplementation on sympathetic nerve activity: A randomized, double-blind, placebo-controlled proof-of-concept study. Karambir Notay, Anthony V. Incognito, Philip J. Millar. – Link
  11. The Potential Benefits of Red Beetroot Supplementation in Health and Disease Tom Clifford, Glyn Howatson, Daniel J. West, and Emma J. Stevenson – Link
  12. Inactivation of lipoxygenase and cyclooxygenase by natural betalains and semi-synthetic analogues. Pedro J.Vidala, José M.López-Nicolás, Fernando Gandía-Herrero, Francisco García-Carmona – Link
  13. The potential benefits of red beetroot supplementation in health and disease. Clifford T, Howatson G, West DJ, Stevenson EJ. – Link
  14. Acute effect of a high nitrate diet on brain perfusion in older adults. Presley TD, Morgan AR, Bechtold E, Clodfelter W, Dove RW, Jennings JM, Kraft RA, King SB, Laurienti PJ, Rejeski WJ, Burdette JH, Kim-Shapiro DB, Miller GD. – Link
  15. Dietary nitrate supplementation improves reaction time in type 2 diabetes: development and application of a novel nitrate-depleted beetroot juice placebo. Gilchrist M, Winyard P, Fulford J, Anning C, Shore AC, Benjamin N.  – Link
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