Benefits of Beet Root

Beetroot may just be the missing ingredient in your healthy, nutritious diet. This root vegetable is low in calories, fat and carbohydrates and is rich in potassium, magnesium, phosphorus, vitamin C, folate, vitamin A and beta-carotene. Another quality of interest is its high concentration of nitrate and subsequent health potential for reducing blood pressure, increasing exercise performance and controlling metabolic diseases such as diabetes and cardiovascular disease.

High Blood Pressure

Known for its high levels of inorganic nitrate, beetroot was evaluated in a study published in the March 2010 issue of "Hypertension" regarding its potential impact on lowering blood pressure. The nitrate in beetroot, and leafy vegetables such as spinach and kale, naturally undergoes digestive transformation into nitrite, a chemical that supports healthy circulation by encouraging proper cell response and dilating arteries to better regulate blood flow. Participants who consumed beet juice experienced increased levels of dietary nitrate and decreased blood pressure levels up to four hours after consumption. Researchers suggest that a diet rich in nitrate-containing vegetables provides more heart-protective qualities than antioxidant-rich foods alone.

Athletic Performance

The effects of nitrate in beetroot on blood vessels may improve athletic performance. In a news release from EurekAlert in December 2010, researchers reported that beet juice consumption allowed athletes to perform 16 percent longer than without. The study revealed a reduction in oxygen consumption within the muscle tissue causing a reduction in physical effort during exercise. Oxygen consumption naturally decreases with age, researchers hope this study may improve fitness levels for people with heart and lung disease.

Metabolic Disease

It seems Popeye was on to something, according to a news release dated February 2011. Foods high in nitrate, such as spinach and beets, not only increase oxygen consumption and lower blood pressure, they also improve muscle cells. Researchers found that dietary nitrate caused an increase in cellular metabolism -- the muscle cell's ability to produce energy. Not only is this good for athletes, but this finding may show promise in controlling metabolic diseases such as diabetes and heart disease.

Considerations

Studies on the health potential of beetroot are limited and dosing has not been established. Evidence is insufficient to determine any harmful effects of beetroot but people with hemochromatosis should consult a physician before consumption as an accumulation of iron and copper levels in the blood may occur. Beetroot consumption may discolor urine but appears harmless according to Drugs.com. Consult a health professional about your risk of complications from beetroot.