Beetroot powder is made from dried and powdered beets (Beta vulgaris Beetroot is a red-purple root vegetable.
Researchers believe beet powder has anti-inflammatory benefits and contains antioxidants and other compounds that may benefit heart health. Beetroot can improve your athletic performance when taken regularly in supplement form or pure powder.
Beetroot can also help your body recover after intense physical activity. Beetroot is commonly consumed as a juice, cooked vegetable, supplement, or powder.
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Beetroot powder is rich in substances that can promote muscle recovery after exercise. Beets are rich in nitric oxide, a nitrate compound molecule that increases the flow of oxygen-rich blood to your muscles.
Nitric oxide also helps your cells move glucose (blood sugar) around your body. Glucose is part of what gives your body the energy it needs for physical activity.
A small study found that consuming beetroot supplements increased muscular endurance. Beetroot supplements are a quick way to consume the powder in capsule form. In men, beetroot supplements slowed down the process of muscle strength loss.
Another study found that consuming beetroot powder before beginning resistance training increased the length of time participants could exercise before experiencing muscle fatigue.
Beetroot powder also contains betalain, a pigment with anti-inflammatory and antioxidant properties. The betalains and other antioxidants in beetroot powder may promote faster recovery after exercise.
Research has also found that beetroot supplements speed up muscle recovery after exercise and reduce muscle soreness. However, more research is needed on the relationship between muscle recovery and beetroot powder.
Beets are rich in compounds that help improve blood flow, but more research is needed to determine their health benefits in powder form. Compounds like nitric oxide displace glucose and dilate blood vessels to promote blood flow.
Research has shown that beetroot juice may be more effective than beetroot powder in reducing blood pressure. According to the study, the drop in blood pressure from beetroot juice may be less likely in people with diabetes.
Hypertension (high blood pressure) causes your arteries to harden and narrow, making it harder for them to carry blood. Extremely high blood pressure increases your risk of heart failure. Heart failure and stroke are two of the leading causes of death in the United States.
All forms of beetroot, including beetroot powder, contain antioxidants that may boost your immune system. However, more research is needed to know how the antioxidants in beetroot powder affect your immune health. Beetroot powder contains antioxidant compounds like betalains, phenolic acids, and flavonoids.
All the antioxidants in beets contribute to your overall health. Researchers believe that betalain may help prevent kidney damage and some types of cancer. Adding antioxidant-rich foods and products to your diet can reduce cell damage and lower your risk of developing health problems.
Beetroot powder is low in calories and full of vitamins and minerals.
A two-tablespoon (tbsp) serving of beetroot powder contains the following nutrients:
- Calories: 59.94 calories
- Fat: 0 grams (g)
- Crabs: 12 g
- Fiber: 5.99 g
- Protein: 0 g
- Potassium: 473.4 milligrams (mg), or 10% of the Daily Value (DV)
- Iron: 1.08 mg, or 6% of the DV
Beetroot powder contains nutrients like calcium, potassium, and iron. Potassium is an essential compound for regulating blood pressure. In the United States, many processed foods are high in sodium. Potassium relaxes blood vessels and promotes stable blood pressure by helping the body get rid of sodium through waste.
Antioxidants like vitamin C help support the immune system, collagen (connective tissue) production, and iron absorption. The fiber in beets promotes gut health and regular bowel movements.
Beetroot powder is generally safe when consumed as recommended. However, ingesting too much beetroot powder can potentially increase your risk of lung cancer and other health problems. Researchers advise not to take doses of beetroot powder higher than those recommended on the product packaging.
It is important to consider the type of beetroot powder you are purchasing. Some brands of beetroot powder may contain high levels of heavy metals such as cadmium. High levels of cadmium are toxic to the human body. How the beetroot in your beetroot powder is grown can influence the amount of cadmium it contains.
You’re more likely to absorb the nutrients from beets as a vegetable before they become a powder. During the powdering process, it’s possible that the beetroot loses some of its original nutrients compared to its raw form. However, more research is needed to learn more about the risks of beetroot powder over time.
One of the great things about beet powder is that it can be consumed in a variety of ways. For example, you can blend beet powder into a juice or as an ingredient in a recipe. Many people mix beet powder into smoothies or water with lemon juice. Beet powder can also be added to oatmeal and chia pudding.
You can make a recipe with beetroot powder, such as homemade protein bars or energy balls. Beetroot powder is an additive used in baked goods such as bread, cakes and biscuits to give them a red colour. Beetroot is sometimes used in sauces.
Beets are also added to some processed meats. Beet powder increases the nitrate content of meats. In processed meats such as sausages, beet powder increases the brightness of the color. It can also alter the flavor of a meat dish.
Beet powder is commonly added to salad dressings and homemade pancakes to add color and flavor.
Beetroot powder can help you work out longer and feel less burn afterward. It’s packed with vitamins and nutrients like potassium and iron that prevent inflammation in your body. However, some nutrients in raw beets may become less effective when consumed in supplement form.
Consult your healthcare professional before adding beet powder to your vitamin routine or diet.