Beetroot, with its vibrant color and earthy flavor, has gained popularity as a health-boosting food. Many people enjoy beetroot juice as a pre-workout drink or incorporate it into their breakfast routine, hoping to capitalize on its potential benefits for heart health and immunity. While beetroot offers a range of advantages, it's essential to be aware of its potential side effects and consume it in moderation. This article delves into the benefits and side effects of beetroot, particularly focusing on its impact on hair health, and provides comprehensive information for various audiences.
Before exploring the potential downsides, it's important to understand the reasons why beetroot juice has become a favorite among health-conscious individuals:
Beetroot contains nitrates, which the body converts into nitric oxide. Nitric oxide helps dilate blood vessels, potentially reducing strain on the heart and improving overall cardiovascular health. Clinical dietitian Sifa Chishti notes that this dilation can improve blood flow and lower blood pressure. A study published in Experimental Biology and Medicine in 2015 demonstrated that beetroot juice could improve cardiac function.
Beetroot juice is a popular pre-workout beverage due to its potential to enhance athletic performance. The nitrates in beetroot increase blood flow to muscles, reducing muscle soreness and improving endurance. This makes it an appealing option for athletes and fitness enthusiasts.
The nitrates in beetroot juice may also enhance blood flow to the brain. According to experts, this can potentially improve cognitive function, focus, and memory. Increased blood flow to the brain can support optimal neuronal activity and overall brain health.
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Beetroot is rich in vitamin C, a well-known immune booster. Vitamin C helps the body fight off infections and keeps the immune system functioning optimally. Regular consumption of beetroot juice can thus contribute to a stronger immune response.
Beetroot promotes liver detoxification by helping to eliminate toxins from the body. Research published in Frontiers In Nutrition in 2023 suggests that beetroot holds potential as an effective treatment for non-alcoholic fatty liver disease in adults.
Despite its health benefits, excessive consumption of beetroot juice can lead to several adverse effects. Here are some potential side effects to consider:
Beetroot juice contains high levels of nitrates, which, under normal circumstances, help improve blood circulation and oxygen delivery in the body. However, when consumed in excess, nitrates can react with stomach acids and lead to the formation of N-nitroso compounds. According to an analysis published in Critical Reviews in Food Science and Nutrition in 2021, these compounds are known to have the potential to cause cancer.
Beetroot is naturally high in oxalates, compounds that can easily bind with calcium in the body and lead to the formation of calcium-oxalate crystals. These crystals can collect in the kidneys, increasing the risk of kidney stone formation. Individuals prone to kidney stones or with a history of kidney-related issues should exercise caution when consuming beetroot juice frequently.
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While beetroot juice is known for its ability to lower blood pressure due to its high nitrate content, this can be dangerous for individuals with already low blood pressure (hypotension) or those on blood pressure medication. A sudden drop in blood pressure can lead to dizziness, lightheadedness, and even fainting.
Beetroot juice is highly acidic and can cause digestive discomfort, particularly when consumed in large quantities or on an empty stomach. The fermentable carbohydrates in the juice can lead to excessive gas production in the intestines, causing bloating and discomfort. Drinking too much beetroot juice at once, especially without food, may cause loose stools, diarrhea, or abdominal pain in some people.
While this may seem counterintuitive since beetroot is often linked to hair health, excessive consumption can lead to hair loss. Beetroot contains nutrients crucial for healthy hair growth and scalp health, needed to strengthen hair follicles and prevent excessive hair shedding and thinning. However, high oxalate intake can interfere with zinc absorption. If the body does not absorb enough zinc due to high oxalate intake, it may lead to nutrient deficiencies that can weaken hair follicles, resulting in increased hair loss over time.
Beetroot contains a moderate amount of natural sugars. While eating whole beets provides fiber, which helps slow down sugar absorption, the juice lacks fiber, making the sugar content more concentrated. This can lead to spikes in blood sugar levels, especially for individuals with diabetes.
Beetroot juice has the potential to interact with certain medications, affecting their absorption, effectiveness, or how the body responds to them. It contains vitamin K, which plays a role in blood clotting. This can interfere with anticoagulant medications, potentially reducing their effectiveness and increasing the risk of blood clots or excessive bleeding.
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Beetroot is often touted for its benefits to hair health. This commonly eaten vegetable has a rich content of biologically active substances, including betanin, antioxidants, phenolic compounds, fiber, vitamins, and minerals. It is full of minerals such as potassium, sodium, iron, copper, magnesium, calcium, phosphorus, and zinc and contains vitamins that are beneficial for the hair and skin, such as retinol, ascorbic acid, and B-complex.
The high amounts of silica in beetroot are needed to utilize calcium in the body properly, which is essential for healthy skin, hair, nails, and bones. Silica helps to moisturize the scalp and make hair smooth and shiny. The more silica in the hair fiber, the lesser the rate of hair fall and the more shine and luster.
The bright-red color of beetroot is due to its high amounts of betanins. Beets are full of antioxidants and betacyanins (red-violet pigments) and betaxanthins (yellow-orange pigments). Beets also contain betalain pigments, which are rich sources of antioxidants that help get rid of free radicals in the scalp. There is a massive demand for natural hair colorants in the hair dye industry that is currently full of chemical-laced products with many side effects. Beetroot is rich in natural pigments including betacyanin, which was earlier used as a hair dye to get a reddish tint in the hair.
Beetroot juice is rich in nitrate (NO3), which, when converted to the bioactive form nitric oxide (NO), can help improve blood circulation to the scalp and hair. When blood circulation to the scalp is good, hair follicles get a rich supply of oxygen and nutrient, resulting in thicker, healthier, and faster-growing strands in comparison to poor blood circulation.
A scalp disorder such as dandruff can make you uncomfortable as it causes itching, flakiness, and dry skin. Dandruff is caused by the fungus Malassezia furfur, which can be countered by beetroot due to its antifungal properties. Beetroot is also abundant in enzymes and anti-inflammatory agents that help in reducing flakes and eliminating dandruff. The high quantity of silica in beetroot helps moisturize your scalp and keeps the hair follicles nourished.
Consuming raw or cooked beetroot can help in hair growth. It works effectively against DHT, which interferes with the hair growth cycle, shrinking and shortening the hair. Beetroot reduces DHT levels in the scalp naturally. In addition, beetroot contains essential vitamins and minerals that help in hair growth.
Beetroot is replete with antioxidants that are useful against free radical activity and UV damage, which harm human cells and hair follicles. Scientific studies show that oxidative stress can cause hair graying and hair loss. Beetroot is full of minerals including sodium, potassium, calcium, magnesium, and phosphorus, which prevent the hair from falling out quickly.
Consumption: Take 1â2 raw beetroots. Consuming beetroot juice helps to increase the levels of nitric oxide (NO), which helps to increase blood flow to your hair follicles. Swallow it with water post meals twice a day. Eating raw beetroot is better than eating it in cooked form as it tastes sweeter, and its nutrients are not lost in cooking. But if your digestion is weak, consume it in cooked form as raw beetroot takes time to digest.
Hair Pack: Beetroot is one of the best home remedies for a flaky and itchy scalp. You can also add 2â3 tablespoons of beetroot juice to a bowl and add 1 teaspoon each of vinegar and ginger juice. Apply this mixture to the scalp.
To avoid the side effects of beetroot juice, consume 120 to 240 ml (approximately half to one cup) of the juice per day. This amount is considered effective in supporting heart health, improving blood circulation, enhancing stamina, and aiding in detoxification due to its high nitrate content.
However, it is better to eat the whole vegetable rather than juicing it, as whole beets retain fiber, which helps regulate blood sugar levels and supports digestion. Diabetics should avoid the beverage, as juicing the vegetable removes the fiber that helps slow down sugar absorption. This can lead to blood sugar spikes, making it unsuitable for people with uncontrolled diabetes. Those managing their blood sugar levels should consume beetroot in moderation and consult their doctor before including it in their diet.
Eating one whole beetroot per day is generally safe and can be a great addition to a balanced diet. It provides essential nutrients like iron, folate, potassium, and antioxidants, contributing to overall health. However, individual tolerance may vary based on underlying health conditions.
Beetroot powder is another option, and the dosage varies depending on the product. Some products may recommend 3â6 g of powder, while others suggest taking 2â3 teaspoons. On beetroot juice products â usually intended for athletes â manufacturers may suggest drinking 140 milliliters per day.
Beetroot powder contains micronutrients and phytonutrients that may benefit heart, gut, and brain health. Potential benefits include reducing inflammation, lowering blood pressure, improving gut health, and more.
Lowers Blood Pressure: Research suggests that dietary nitrate from beetroot may play a role in lowering blood pressure. However, factors such as age and sex can influence the efficacy of beetroot to lower blood pressure.
Improves Gut Health: A 2020 review suggests beets contain bioactive compounds that may improve gastrointestinal health, modulate gut microbiota, and stimulate the metabolism and growth of probiotics.
Reduces Oxidative and Nitrative Stress: Betalain, a plant nutrient found in beetroot powder, helps reduce oxidative and nitrative stress. Oxidative and nitrative stress comes from the presence of reactive oxygen or nitrogen species in the body. These chemicals can damage cells and DNA. Antioxidants, such as betalain, search for free radicals in the body that can cause damage and counter their effects. They also help cells defend themselves from stressors. Belatains in beetroot powder may also protect liver and kidney function.
Improves Athletic Performance: Research from 2021 suggests that the nitrates in beetroot powder may improve athletic performance and lower muscle soreness after certain exercises. It may benefit aerobic exercise, but researchers are still determining the exact mechanism that improves exercise performance.
The following table lists the nutritional information of 100 grams (g) of beetroot:
Beetroot powder also contains biologically active plant nutrients called phytonutrients, which may play a role in lowering a personâs risk of chronic diseases. Phytonutrients in beetroot powder include betalains, polyphenols, flavonoids, vitamins, and nitrate.
The side effects of using beetroot powder are typically mild and temporary. However, consuming large amounts of beetroot powder increases the risk of having side effects. People may have red or black colored stools and pink or red urine when eating more beets or beet products. These are usual side effects and are not harmful.
Additionally, taking too much beetroot juice may increase blood levels of nitrates above the recommended amount. This can encourage the formation of N-nitroso compounds (NOCs), which can be carcinogenic chemicals that induce additional side effects.
People with an allergy to beetroot should not consume beetroot powder. Signs of an allergy may include dizziness, a rash, swelling, particularly around the face and neck, coughing, difficulty breathing, nausea, and vomiting.
Doctors may also recommend that people prone to low blood pressure avoid beetroot powder since it can lower blood pressure levels.
People can add beetroot powder to sauces, gravies, soups, or beverages. Adding it to fresh pasta, pizza, or bread dough can dramatically change the color while providing various possible health benefits. Beetroot smoothies may be a suitable way to get a large dose in the morning for breakfast.
Some research suggests that dried, fresh, and pureed beetroot contains higher phenolic, flavonoid, and antioxidant capacities than other forms of processing, such as juiced or pickled. The best form of processing may depend on the most palatable option for a person. If someone finds it easier to add beetroot powder to their meals rather than drinking beetroot juice, powder may be a better option for them.
In recent years, beetroot, especially the betalains (betanin) and nitrates it contains, has received increasing attention for its effective biological activity. Betalains have been proven to eliminate oxidative and nitrative stress by scavenging DPPH, preventing DNA damage, and reducing LDL. They have also been found to exert antitumor activity by inhibiting cell proliferation, angiogenesis, inducing cell apoptosis, and autophagy. In some chronic diseases, nitrate is the main component for lowing blood lipids, glucose, and pressure, while its role in treating hypertension and hyperglycemia has not been clearly stated. Moreover, the intake of nitrateârich beetroot could enhance athletic performance and attenuate muscle soreness in certain types of exercise.
Betanin, the major betalain in beetroot, exhibits strong antioxidant properties. It can scavenge free radicals and induce antioxidant defense mechanisms in cultured cells. Beetroot also contains polyphenols and phenolic compounds, along with small quantities of vitamin C and vitamin E, all of which contribute to its antioxidant capacity.
Beetroot has shown potential as a chemopreventive medicine, with the capacity to reduce the formation of multi-organ tumors and exhibit less toxicity. Studies have indicated that betanin in beetroot can inhibit skin and lung tumors in mice.
The nitrates in beetroot are converted to nitric oxide, which helps to relax and dilate blood vessels, improving blood flow and reducing blood pressure. This can be particularly beneficial for individuals with hypertension.
Beetroot's beneficial effects are attributed to its bioactive compounds, which include:
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