Beetroot powder: Health Benefits, Uses, Side Effects

Beetroot is a vibrant vegetable that has been used since centuries in various traditional medicines and cuisine. It is favoured for its dark red colour and Earthy taste, complementing other ingredients when used in a certain recipe.

Beetroot powder has gained popularity in the recent for its supplemental role in the diet. It has many health benefits, and many people benefit from the routine use of beetroot powder in their diet. In the article below, we will discuss the nutritional importance of beetroot powder, its health benefits, side effects and effective ways to use it in our routine.

Beetroot Powder – What is it?

Beetroot vegetable, scientifically known as Beta vulgaris, is dried and grinded into a fine powder, the beetroot powder. This process helps in retention of most of the nutrients in beetroot that makes beetroot powder a convenient and beneficial health supplement.

What is the Nutritional Composition of Beetroot Powder?

Beetroot powder is a health supplement used for various health benefits. Enlisted below are some of the essential nutrients contained in a pack of beetroot powder.

• Minerals – Iron, Magnesium, Manganese and Potassium
• Vitamins – Vitamin A, B and C
• Antioxidants – Flavonoids, Polyphenols and Betalains
• Nitrates

A typical serving of beetroot powder (5 grams/ 1 scoop) contains 15 calories. The above-mentioned nutrients are based on a whole pack of beetroot powder. Among the B vitamins, folate is most abundant in beetroot powder.

What are the Health Benefits of Beetroot Powder?

The nutritional composition of beetroot powder promises many health benefits, as enlisted below.

1. Physical Performance and Recovery

The use of beetroot powder is popular and favoured among the physically active individuals, such as athletes and marathon runners, as it enhances the physical performance. The nitrates in beetroot powder convert into nitric oxide upon consumption inside the body. It boosts the efficiency of mitochondria and increases the utilization of oxygen in the muscles that increases the physical potential and stamina.

Betalains are chemical constituents in beetroot powder that relieves the oxidative stress with its antioxidant properties. Betalains helps with rapid recovery of the muscles after strenuous exercises. A study article published in the Journal of International Society of Sports Nutrition discussed that consumption of beetroot juice was associated with reduced inflammation and soreness in the muscles after an intense workout routine.

2. Improved Cognition

Endogenous production and release of nitric oxide by the endothelial walls of blood vessels causes vasodilation and promotes smooth blood flow to the target regions. Similarly, the nitrates from beetroot powder converts into nitric oxide in the body that promotes efficient cerebral blood flow. A study article published in the Nitric Oxide Journal demonstrated that older individuals who followed the ritual of regular intake of beetroot juice had improved blood flow to the brain, despite the weakening blood vessel walls due to aging, and had better cognition as well.

The antioxidants in beetroot powder such as flavonoids and polyphenols play a neuroprotective role that defends the neurons and neuronal pathways from oxidative stress. It reduces the oxidative stress due to free radicals and thus decreases the risk of getting a neurodegenerative disorder such as Alzheimer's disease.

3. Cardiovascular Health Wellness

Beetroot powder has nitrates that converts into nitric oxide after a series of metabolic reactions in the body. The nitric oxide regulates the vasodilation of the blood vessels while maintaining the structure and rigidity of the blood vessel wall. Individuals consuming beetroot powder on regular basis often observe noticeable reduction in their previously high blood pressure due to adequate nitric oxide in the body. The nitric oxide keeps the blood vessels patent and reduces the vascular resistance, thereby relieving the hypertension. This observation was further confirmed by a scientific study article published in the Hypertension Journal that discussed the role of dietary nitrate from beetroot juice in significant reduction of blood pressure in patients diagnosed with hypertension.

4. Anti-inflammatory and Antioxidant Constituents

Betalains are one of the many chemical constituents in beetroot powder that also acts as a pigment and contributes to the vibrant colour of a beetroot. Betalains have anti-inflammatory properties that relieves inflammation when taken regularly. This is particularly effective for diseases that occur as a result of chronic inflammation such as autoimmune diseases, arthritis, heart diseases, cancers and diabetes. A research article published in the Journal of Agricultural and Food Chemistry discussed the anti-inflammatory constituents in beetroot and presented evidence of its role in reducing inflammation in human body cells and tissues.

Flavonoids and polyphenols are some of the powerful antioxidants present in beetroot powder. Free radicals are toxic metabolites that increases the oxidative stress on a cellular level, promoting premature aging and weakening of the immune defences that gives way to occurrence of chronic inflammations and diseases. Antioxidants help with filtering and neutralizing these toxic metabolic byproducts and free radicals to relieve the body of unwanted outcomes such as chronic diseases and premature aging.

5. Improved Digestive Functions

The dietary fibre in beetroot powder promotes gastrointestinal wellness. Dietary fibres help in promoting regular and rhythmic bowel movements to prevent constipation and maintain the natural microbiota in the gut. As discussed previously, the nitrates in beetroot powder gives way to better perfusion of the vital organs. As the nitric oxide dilates the blood vessels to the gastrointestinal tract, it promotes effective absorption of the nutrition from the content of the gut along with providing the required nutrition to the gut wall to main an effective and consistent peristalsis. Scientists are also currently working on the theories that suggests the positive role of nitrate-rich vegetables in the maintenance and regulation of the gut microbiome. Improved gut microbiota means effective digestion and absorption of the food taken along with reduced chances of constipation, bloating and abdominal discomfort after taking the meal.  

To benefit from the mentioned health benefits of beetroot powder, checkout Welzo’s Organic Fermented Beetroot Powder in affordable price and quick delivery at your doorstep!

What are the Uses of Beetroot Powder?

The numerous health benefits of beetroot powder make it a useful addition to various options that range from food to medicines. Enlisted below are some of the uses of beetroot powder.

1. Dietary Supplement

Beetroot is a useful additive in routine meals and beverages. A scoop of beetroot powder can be added to juices, smoothies and energy drinks to elevate the nutritional profile of these beverages and get all the health benefits. Athletes and fitness enthusiasts use beetroot powder drink before hitting the gym for workouts to potentiate their stamina and keep the muscles protected from inflammation or overexertion. It also ensures rapid muscle recovery post exercise or intense workouts.

2. Culinary Uses

Beetroot powder is a jack of all trades when it comes to its culinary uses. A scoop of beetroot powder can be added to a variety of meals and dishes to boost the nutritional content of the entire dish such as soups, stews and sauces. The natural earthy and sweet flavour with its rich vibrant colour makes it a favourite pick for addition to baked items such as cupcakes and desserts. Beetroot powder can also be used as a natural food colour to dye pastries and pasta. It is a popular addition to smoothies and juices for individuals seeking a regular intake of beetroot juice to get all the health benefits.

3. Traditional Medicine

Beetroot has been widely used in traditional medicine for its detoxifying properties that cleanses the vital organs and the purifies the blood. It is also included in herbal remedies for its significant role in betterment of liver structure and function along with improving the overall health status of an individual.

4. Topical use for Better Skin

The antioxidant and anti-inflammatory properties of beetroot are ideal for incorporation into skincare and beauty products. The antioxidants and vitamin A, B and C in beetroot nourishes the skin, improves the skin texture and prevent its premature aging. The anti-inflammatory properties of beetroot powder help with combatting against skin infections and also proves effective against acne.

What are the Side Effects of Beetroot Powder?

After understanding the benefits and uses of beetroot powder, it is essential to understand its side effects as well so that unwanted health outcomes can be avoided. Enlisted below are the side effects of beetroot powder.

1. Red or Pink Urine

Also known as Beeturia, passing red or pink urine is a common observation after consumption of beetroot or beetroot based edible items. It is harmless but individuals who are unaware of this outcome may be alarmed by the colour of their stool and may mistake it for haematuria (blood in urine). A study published in the Annals of Clinical Biochemistry, 10-15% of the beetroot consuming population experience the change in their stool colour to red or pink after the intake of beetroot and it occurs more common in individuals experiencing iron deficiency.

2. Renal Calculi

Beetroot has high oxalate content that contributes to the formation of renal calculi (kidney stones) in the susceptible populations such as those with advanced age, family history of kidney stones or dehydrated conditions. A research article published in the Clinical Journal of the American Society of Nephrology highlighted the role of dietary oxalates in the formation of renal calculi. Individuals susceptible to formation of kidney stones must take great care with consumption of beetroot powder and limit its intake.

3. Sensitivity and Allergy

Sensitivity and allergy to beetroot powder is a rare outcome. Only a few cases have been reported that must be understood to avoid a moderate to severe allergic reaction to beetroot powder. An allergic reaction to beetroot powder may have symptoms including itching, swelling and anaphylaxis in the severe reactions. Individuals with known allergies to certain groups of plants and their extracts must be cautious with the use of beetroot as well and must avoid the use of beetroot powder altogether.

4. Drug Interactions

Beetroot powder has a high nitrate content that converts into nitric oxide upon consumption. These nitrates can potentially interact with drugs taken for blood pressure regulation or erectile dysfunction. Nitrates are known to potentiate the effects of these drugs that can lead to a life-threatening experience with severely lowered blood pressure. It is important to consult a healthcare provider before taking beetroot powder alongside medications for certain health conditions.

5. Abdominal Discomfort

The high fibre content in beetroot powder helps with digestion. However, consuming large quantities of beetroot powder without initiating with gradually increased pattern of consumption can lead to abdominal discomfort due to gastrointestinal disturbance. The symptoms may include abdominal cramps, bloating and excessive gas. These symptoms occur due to the intake of excessive intake of fibre in beetroot powder. It is important for individuals with digestive problems such as irritable bowel syndrome (IBS) to start off by taking small quantities of beetroot powder daily and later increase it to the normal quantities. This method must help them in assessing the body’s response to beetroot powder and the tolerance.

People Also Ask

What is the comparison between fresh beetroot and beetroot powder in terms of its nutritional value and benefits?

Beetroot powder retains most of its nutrients and prove equally beneficial to fresh beetroot. It is a concentrated source of vitamins and antioxidants. The conversion process of fresh beetroot into beetroot powder causes some loss of vitamin C while drying, the powder form still remains concentrated in nitrates, Betalains, vitamins and minerals that prove beneficial to health. Beetroot powder has additional advantages over fresh beetroot and that is its longer shelf life, preserved taste and versatility in terms of its uses. The powdered form can easily be mixed into beverages and foods without altering the taste and elevates the food in terms of its nutritional value. In conclusion, while fresh beetroot is great for its natural version and unprocessed benefits, beetroot powder is equally great for its versatile uses, easy storage and consistent use.

Does beetroot powder offer health benefits related to the menstrual pain or other disorders related to the menstrual cycle?

Yes, considering the nutritional content and health benefits of beetroot powder, it does offer relief to the menstrual pain and help with other disorders related to the menstrual cycle. Beetroot powder contain anti-inflammatory chemical constituents, antioxidants, iron and nitrates. The anti-inflammatory properties of beetroot powder relieve any underlying inflammation that may cause cramping. The antioxidants, such as Betalains in beetroot powder, reduces the oxidative stress and inflammation that often give rise to bloating during menstruation. Beetroot powder is rich in iron that helps in replenishing the iron lost during menstruation, combatting exhaustion and fatigue. Additionally, the nitrates in beetroot powder converts into nitric oxide in the body that dilates the blood vessels supplying the uterus, thereby relieving the spasmodic cramping pain and promote smooth blood flow to the contracting uterus during menstruation. More research is required to confirm these health benefits to incorporate and prescribe beetroot powder as a natural remedy for menstrual pain (dysmenorrhoea).

Conclusion

Beetroot vegetable, scientifically known as Beta vulgaris, is dried and grinded into a fine powder, the beetroot powder. Beetroot powder has gained popularity in the recent for its supplemental role in the diet. It has many health benefits, and many people benefit from the routine use of beetroot powder in their diet. Beetroot powder contain vitamin A, B (especially folate) and C, minerals such as iron, magnesium and potassium, antioxidants and nitrates. Beetroot powder enhances the physical performance, endurance and stamina that makes it an ideal pick for individuals involved in regular strenuous exercises. The vasodilating properties of nitrates in beetroot powder helps in lowering the high blood pressure in patients with hypertension and reduces the load on the heart by reducing the vascular resistance in the end organs. The antioxidants in beetroot powder such as flavonoids and polyphenols play a neuroprotective role that defends the neurons and neuronal pathways from oxidative stress and protect from neurodegenerative disorders. Side effects of beetroot powder are related to its excessive consumption and includes passing red or pink urine (Beeturia), kidney stones, interaction with other medications, allergic reaction and digestive discomfort.  

Beetroot powder can be added to smoothies and juices to enhance their nutritional value along with adding the rich pigment of beetroot. It is used as a dye in baking items such as pastries and frostings. Traditional medicine uses beetroot for its anti-inflammatory and antioxidant properties that are known to protect from chronic illnesses. These properties also make it an ideal topical skincare solution for skin infections and acne.

To benefit from the mentioned health benefits of beetroot powder, checkout Welzo’s Organic Fermented Beetroot Powder in affordable price and quick delivery at your doorstep!