Beetroot Powder Benefits - Better Heart, Mind & Body

June 26, 2020 6 min read

beetroot powder benefit

Beetroot Powder - 10 Life-Changing Benefits

Beetroot powder is derived from beetroot or beets and is a root vegetable. Beets are an integral part of many cuisines across the world.

Beets are nutrient-dense and include most of the essential vitamins, minerals, antioxidants, plant compounds, as well as special substances nitrate from its pigment and have high medicinal properties.

Some of the nutritional content of beets include…

  • Protein
  • Fiber
  • Vitamin C
  • Vitamin B6
  • Folate
  • Magnesium
  • Potassium
  • Manganese
  • Iron

An average serving of beetroot will instantly satisfy approximately 3-16% of your daily recommended intake of the above.

The real secret behind beets is the nitrates from the pigment – which convert to nitrate oxide once ingested and dilates the blood vessels increasing the blood flow throughout the body. Which means a better flow of oxygen and nutrients across your body.

To experience any real benefits of nitric oxide you would need to consume around 2-8 beets per day which is a mouthful not to say the least. But with beetroot powder benefit from a concentrated form of dehydrated beets allowing you to easily 2-8 servings per day.

Beets are delicious and easy to add to any diet. Simply add a teaspoon of beetroot powder organic (ideally) to baked goods, soups, or smoothies to experience the benefits.

Nutrient-Dense, Low-Calorie

Beets boast an impressive nutritional profile. Not only are they low in calories, but they are high in vitamins and minerals.

Nutrients found in a (100-gram) serving of cooked beetroot:

  • Calories: 44
  • Protein: 1.7 grams
  • Fat: 0.2 grams
  • Fiber: 2 grams
  • Vitamin C: 6% of the RDI
  • Folate: 20% of the RDI
  • Vitamin B6: 3% of the RDI
  • Magnesium: 6% of the RDI
  • Potassium: 9% of the RDI
  • Phosphorous: 4% of the RDI
  • Manganese: 16% of the RDI
  • Iron: 4% of the RDI

As mentioned earlier, beets also contain inorganic nitrates and pigments, both of which are plant compounds that have a number of health benefits.

beetroot powder organic

1. Keeps Blood Pressure in Check

High blood pressure is linked as a leading risk factor for heart disease, which includes heart attacks, strokes, and heart failure.  

Studies show beets lower blood pressure up to 4-10mmHg over just a few hours.

The effect appears to be greater for systolic blood pressure, or pressure when your heart contracts, rather than diastolic blood pressure when your heart is relaxed. The effect may also be stronger for raw beets than cooked beets

As the nitrates in beetroot powder dailies blood vessels, blood pressure drops as a result.

Blood nitrate levels remain elevated for about six hours after eating dietary nitrate. Therefore, beets only have a temporary effect on blood pressure, and regular consumption is required to experience long-term reductions in blood pressure.

2. Improved Athletic Performance

Consuming beetroot powder may enhance athletic performance and is often used by athletes.

Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells

In two studies including seven and eight men, consuming 500 ml of beet juice daily for six days extended time to exhaustion during high-intensity exercise by a significant 15–25%, which is a 1–2% improvement in overall performance.

Eating beets may also improve cycling and athletic performance and increase oxygen use by up to 20%.

Blood nitrate levels peak within 2-3 hours, so to maximize their potential it’s best to consumer beetroot powder 2–3 hours before training or competing.

Higher-intensity training will also get a boost – activities such as sprinting or heavy lifting. Though research has yet to uncover exactly how beets have this effect, it may relate to beets’ ability to reduce the breakdown of creatine phosphate—a crucial chemical for this type of exercise during training.

Nitric oxide can also help speed up post-exercise recovery. The increased oxygen transport during exercise, as well as the extra oxygen and nutrient delivered post-workout allows your muscles to get the materials needed to repair, thus helping expedite the recovery process.

Improved Athletic Performance

3. Helps Fight Inflammation

Chronic inflammation is the leading cause of a plethora of diseases, which include and are not limited to obesity, heart disease, liver disease, cancer, acne, weight gain, infections, digestive issues, chronic fatigue, and whole-body pain.

Beetroot powder contains pigment betalains from its pink hue, which may contain anti-inflammatory properties. Research however is yet to be concluded in rats.

Beetroot powder and juice extract have been shown to reduce kidney inflammation.

4. Improves Digestive Health

Dietary fibre is a crucial part of a diet and helps improve and regulate the digestive system.

One cup of beetroot contains 3.4 grams of fiber, making beets a great source of fiber.

Fiber doesn’t break down during the digestion, but instead goes down the colon and feeds friendly gut bacteria or adds bulk to the stool.

This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease, and diverticulitis.

Fiber is linked to reducing the risk of chronic diseases including colon cancer, heart disease, and type 2 diabetes.

5. Supports Brain Health

Mental and cognitive function naturally decline with age. This decline is greater for some, unfortunate individuals who fall victim to conditions like dementia. 

A reduction in blood flow and oxygen supply to the brain may contribute to this decline.

Nitrates in beets dilate blood vessels, promoting improved blood flow to the brain and improving mental and cognitive functioning.

Beets have a marked effect on the frontal lobe of the brain, having a positive impact on higher-level thinking, decision making, emotion regulation, and working memory. Simple reaction time also increased by 4% for those who consumed 250ml beet juice daily for 2 weeks.

6. Strengthens Your Heart Health

Nitrates dilate the blood vessels, improving blood pressure, and placing less stress on the heart.

To see continue results, beetroot powder or beets must be consumed regularly on an ongoing basis

7. Supports Liver Health

The liver is responsible for some 500 different functions in the body and is responsible for removing toxins from the body.

The Betalain in beets helps the liver detoxify itself so that it can function properly. It also encourages healthy bile production, helping the liver function at optimal levels.

Folate and iron in beets also support the liver.

8. May Have Some Anti-Cancer Properties

Cancer is the uncontrolled growth of abnormal cells that keep dividing and growing without dying. These extra cells may form a mass of tissue called a tumor.

The antioxidant and anti-inflammatory properties in beets supposedly help prevent cancer, albeit evidence of this is fairly limited at this stage.

Beet extract has been shown to reduce the division growth of tumor cells in animals.

Beetroot Health Benefits

9. May Help You Lose Weight

Beets are low in calories and high in water. Despite their low-calorie content, they include moderate amounts of protein fiber.

This leaves you feeling more full, and is important for achieving and maintaining a healthy weight.

10. May Help Erectile Dysfunction

It goes without saying that increased blood flow due to the nitrates is helpful for those experiencing ED.

How Much Beetroot Powder Per Day?

Beet juice and powders have a distinct flavour and can upset your stomach if you are just starting.

For beginners, start off slow with 1 teaspoon a day and gradually increase.

For overall health benefits, 1-4 servings per day may be more appropriate depending on the brand.

For a pre-exercise boost, one serving of beetroot powder 30 mins before exercising will do the trick.

Beetroot powder is easy to incorporate into your diet. A few ideas include adding it to:

  • Smoothies
  • Pancakes
  • Muffins
  • Hummus
  • Soups
  • Salad dressing
  • Yogurt dips
  • Chocolate cake

Beetroot Ideas

Beetroot Powder Side Effects

The great news is, there are no reported side effects of using beetroot powder and it is safe to use in higher quantities for medicinal purposes.

However, you should stick within a 5 gram per day limit. Too many nitrates can lead to kidney stones if you are predisposed.

There are no contraindications taking beet powder whilst taking other medications.

Pregnant women should limit the amount of ingested beetroot powder to the same level as eating beetroots, as not enough studies have been conducted.

Beetroot Powder Vs. Beetroot Juice

Both forms are fantastic and you will still get the same nutrients and nitrates from both, but powder comes with the following additional benefits:

Beetroot powder is lower in sugar. There’s still some sugar in powder, but significantly less than you would consume in juice form.

In beetroot powder, overall calories would also be lower than the juice. This making the powder form a great weight loss alternative.

Nutrients may be compromised in juice form. Heating during the pasteurization process might mean that you don’t get all the beneficial nutrients once the juice reaches your glass.

Beetroot powder is easier to consume. Drinking a glass of beetroot juice initially may be pleasant, but daily consumption on an ongoing basis may become overwhelming. The powder form is much more versatile and subtle so it’s easier to incorporate into your diet – especially for anyone who isn’t especially fond of beets.

The Bottom Line

Beets contain an impressive line of health benefits, are nutrient-dense, high in fiber, folate, vitamin C, low calorie, and the nitrates are great at lowering blood pressure and improving athletic performance.

Being a delicious root vegetable, they are versatile and easy to incorporate into your diet.

Shop our range of organic beetroot powders today to experience beetroot powder benefits for yourself!