6 Health Benefits of Beet Root Powder (How to Choose a Good One)

Beetroot is a vegetable rich in nitrates, antioxidants, and polyphenol compounds that play a role in improving cardiovascular function and athletic performance. However, beetroot juice has limitations in storage and taste preference, so a more convenient form is being studied. One of these forms is beetroot powder.

What Is Beet Root Powder?

Beetroot powder is made by dehydrating or drying thin slices of beetroot (to remove all moisture) and grinding it into a powder. If you don’t like the earthy taste of beetroot, beetroot powder can be an alternative. This is because it is more concentrated than fresh beetroot, but the taste is relatively neutral. One fresh beetroot is equivalent to about 1 teaspoon of beetroot powder.

Powdered beetroot can be added to sauces, smoothies, pasta, gnocchi, curries, cakes, muffins, or anything you choose to add nutrients and color. Be careful as the color of your urine may change too! Because of the natural sugar in beetroot, it can also be used as a natural sweetener. Beetroot powder is also used in natural cosmetics.

Beetroot Powder VS. Other Beet Root Products

One study investigated the total antioxidant potential, phenolic compounds, sugars and organic acids contained in beetroot juice, cooked beetroot, powder and chips. They found higher amounts of total antioxidant potential and organic acids in chips and powders compared to juice and cooked beetroot. However, it’s important to consider that it’s much easier to consume a larger amount of beets when powdered or juiced than eating them, and they consume more sugar.

6 Health Benefits Of Beet Root

Beetroot may have potential health benefits, but it’s unclear whether these will have temporary or long-term effects. More research is needed to answer this question and what the optimal dosage is. Most studies have focused on beetroot juice, and only a few studies have looked at beetroot powder. There is no evidence to date to support the benefits of beetroot powder in the bloodstream.

Nevertheless, beetroot contains several compounds with different properties. Here are 6 health benefits of beet root powder.

1. Beetroot Powder Is Rich In Nitrates.

First, beetroot powder is rich in nitrates. Nitrate plays an important role in increasing blood flow, gas exchange, mitochondrial efficiency, and enhancing muscle contraction. Nitrates relax the smooth muscles that surround arteries and veins, thereby dilating these blood vessels and lowering blood pressure. Nitrate drugs are used in people with high blood pressure, angina, and heart disease to relax blood vessels and expand them to allow more blood flow. 

A meta-analysis that combined 22 different trials and analyzed the results together found that additional beetroot juice significantly reduced blood pressure. However, there is no evidence to support long-term effects.

2. Beetroot Has Anti-Inflammatory Properties.

Second, beetroot contains antioxidant polyphenol compounds that have anti-inflammatory properties. Antioxidants are molecules that have the ability to neutralize free radicals and protect against cellular damage that can lead to chronic disease. Eating a diet high in antioxidants found in fruits and vegetables lowers your risk of chronic disease. Because different polyphenol compounds have different colors, we often hear stories of people eating rainbow fruits and vegetables.

3. Beetroot Has Anti-Cancer Effects

Beetroot also contains betalain, which has been shown to have anticancer effects in laboratory cell models. Clinical trials to evaluate the potential anti-inflammatory and anticancer effects and the nature of these effects are now needed. The anticancer effects of beetroot in humans are not yet known, but including beets in the diet may be beneficial and is unlikely to cause harm. 

4. Beetroot Powder Is A Great Source Of Vitamin C And Folic Acid.

Beetroot is also an excellent source of vitamins C and B9 (folic acid). Vitamin C and folic acid play many important roles in our body. Vitamin C is necessary for the biosynthesis of collagen, which serves as a support in the skin and ligaments. It also plays a role in wound healing and protein metabolism. Folic acid is essential for healthy red blood cell production and cell growth. Inadequate intake of vitamin C for 3 months can lead to scurvy, and smoking can further reduce bioavailability. 

5. Beetroot Contains Essential Minerals.

Beets also contain the minerals iron, manganese and potassium. Iron plays an important role in transporting oxygen to healthy red blood cells. More than 40% of children worldwide have iron deficiency anemia, and women of childbearing age are also at increased risk from menstruation. Potassium can actually prevent the harmful effects of eating too much salt (sodium chloride). Manganese plays several roles, including metabolism, bone formation, and the immune system. Beetroot is a great way to include all these micronutrients in your diet.

6. Beetroot Powder Is A Great Source Of Fiber.

Fiber is an important component of our diet, and most people need to eat much more to reach the recommended 30g per day. For every 10 grams of fiber consumed per day, you can reduce your long-term risk of bowel cancer

Fiber also acts as a prebiotic, providing food for friendly microbes called your gut microbiota. Your gut contains trillions of microbes known to play an important role in inflammation and your mental and physical health. Eating beetroot may help increase fiber intake and support a healthy gut community.

With relatively few calories, beetroot contains a variety of vitamins, minerals, nitrates, and antioxidants. For this reason, beetroot is classified as a nutraceutical and supplements are becoming increasingly popular. Although most studies have looked at the effects of beetroot on vasodilation, there are still many unanswered questions about other potential benefits. 

How To Choose Beet Root Powder

As with all other supplements, there are few regulations. Therefore, it is very difficult to determine exactly what a supplement contains or to rate its quality. My recommendation for choosing a supplement is to check the product licenses and always buy from a reputable company.

However, there are no agreed upon standards for quality or efficacy. How and how often is also unknown at this time. Avoid powders with added preservatives, sweeteners or artificial flavors. Consider whether organic powders are worth the extra cost. I would avoid powders with added silica to avoid lumps. Some supplements now use third-party companies to verify their content.

Because there is no agreed-upon dosage of nitrates or beetroot powder, some powders contain nitrate content, but in practice it is difficult to know exactly what this means. Higher nitrate content is more likely to have a beneficial effect on elevated blood pressure. However, without high blood pressure, it is difficult to know if more nitrate is beneficial.

How To Make Your Own Beet Root Powder

First, hand wash, peel and grind the beetroot or use a food processor. Then lay out on a tray and cover with parchment or oiled paper to avoid direct sunlight. 

Leave it on until there is no water left and shake it intermittently to dry evenly. When it sticks to itself without warping and feels dry, you’re ready to move on to the next step.

The drying phase can take up to 4 days depending on the temperature. To speed up the drying process, you can do this in a pot on low heat for 15-25 minutes, or you can do this in an oven or dehydrator at 180 degrees Celsius or less. If using an oven or hob, be careful not to burn the beetroot.

The final step is to grind the dried beetroot using a grinder. They can then be stored in an airtight container away from sunlight for up to a year.

Should You Try Beet Root Powder?

Beetroot contains vitamins, minerals, antioxidants , nitrates and fiber. The nitrates present in beets may lower blood pressure in the short term, but the long-term effects are not yet known. More research is needed to know about other potential benefits, such as effects on cancer.

So, while beetroot powder may have health benefits as long as you don’t take it in excess, it’s unlikely to have any serious side effects. However, high consumption of beets increases the risk of kidney stones. 

If you are pregnant or breastfeeding, it is best to avoid taking beetroot supplements as there is not enough safety information. Beetroot also contains fermentable oligosaccharides, disaccharides, monosaccharides, polyols, or FODMAPS for short. These are the types of carbohydrates that are difficult to digest and can cause symptoms of irritable bowel syndrome in some people. FODMAPS is thought to act as prebiotics, feeding the friendly microbes that live in the gut (microbes). So for those who can tolerate them, healthy good .

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