What to eat: Include beetroot in your healthy diet to check insulin sensitivity, control haemoglobin level

Health benefits of beetroot: One glass of beetroot juice each day not only maintains a healthy blood count but also contributes to overall blood health, promoting proper oxygen transport and reducing the risk of anemia (Image: Canva)

In today's fast-paced world, where we often find ourselves caught up in the hustle and bustle of life, our health can sometimes take a back seat. Fatigue and the demands of our hectic lifestyles can take a toll on self-care routines. However, many are now turning to functional foods to improve their overall well-being. These foods, such as fortified cereals, probiotic yoghurt, omega-3 enriched eggs, and the increasingly popular beetroot, offer more than just basic nutrition. They promise better health.

How to increase fibre intake: Add berries, dark chocolates, popcorns and more to your daily diet

A highly nutritious vegetable, beetroot delivers a wealth of essential vitamins and minerals in a single cup of raw serving. With approximately 58.5 calories, 13 gm of carbohydrates (including 9.19 gm of natural sugars), and a significant 3.81 gm of dietary fibre, this vibrant root vegetable is a well-rounded addition to a balanced diet. It also contributes 2.19 gm of protein.

In recent years, this vegetable has gained a substantial following as a functional food known for its ability to provide health benefits beyond its nutritional value. It's known for its natural bioactive compounds, which are believed to positively impact health.

Health benefits of chia seeds: From digestion to diabetes, why this superfood is a must in your diet

Check out these reasons why you must include beetroot in your daily diet.

Improves regular bowel movements: Fibre is important for improved digestion. The high fibre content in beetroot contributes to improved digestion as it adds bulk to the stool, helping in regular bowel movements and preventing constipation. It also promotes a healthy gut microbiome, supporting digestive processes and gut health.

Lowers risks associated with cancer: Beetroot contains compounds like betalain, an antioxidant and pigment responsible for its colour. These compounds have shown potential in disrupting cancerous cell mutations.  Besides, the antioxidants in beets can also help protect cells from oxidative damage, a factor in cancer development.

What to eat: A low-fat diet is good for weight loss and heart health, but only if you make the right choices

Enhance insulin sensitivity naturally: The benefits of beetroot for diabetes are associated with its alpha-lipoic acid content. Studies have shown that the  antioxidant in beetroot helps in improving insulin sensitivity and lowering glucose levels in some. However, it's important to note that the doses of alpha-lipoic acid used in these studies were often higher than what is typically found in beetroot.

Natural approach to healthy blood count: Beetroot can significantly boost haemoglobin levels. This effect stems from its rich iron content, which is essential for red blood cell production, as well as its abundance of folic acid, potassium, and dietary fibre. One glass of beetroot juice each day not only maintains a healthy blood count but also contributes to overall blood health, promoting proper oxygen transport and reducing the risk of anemia.

A game changer for athletic performance: Beetroot juice is now a favourite among athletes for its potential to enhance sports performance. Rich in nitrate, it converts to nitric oxide when consumed. Also, it offers  an array of health benefits such as vasodilation, improved blood pressure, and enhanced oxygen and nutrient delivery to organs. This hints at its potential in cardiovascular disease prevention. Additionally, beetroot also influences oxygen delivery to muscles, muscle efficiency, tolerance, and endurance, potentially bettering sports performance.