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Core Insights - Beetroot is gaining popularity on social media, being referred to as a "superfood" and "blood-boosting vegetable" due to its health benefits and unique taste [5][6] Nutritional Benefits - Beetroot contains betalains, which can cause urine or stool to appear red, but this is harmless and due to the low absorption rate of betalains in the body [7] - Betalains have antioxidant properties, with a free radical scavenging ability 1.5 to 2 times greater than some anthocyanins and cyanidin under certain conditions, potentially preventing high blood lipids, coronary heart disease, stroke, and peripheral artery disease [9] - Beetroot is rich in dietary nitrates, with levels exceeding 1000 mg/kg, significantly higher than many common vegetables [11] Physiological Effects - Dietary nitrates in beetroot can enhance the production of nitric oxide (NO), which is crucial for regulating blood vessel dilation and improving recovery from low oxygen states, thus benefiting cardiovascular function [11] - Studies indicate that beetroot juice can improve exercise performance and recovery, outperforming some nitrate supplements [11][12] - Beetroot juice has been shown to significantly lower systolic and diastolic blood pressure, with average reductions of 3.55 and 1.32 mmHg respectively [13] Health Considerations - Beetroot is high in carbohydrates (23.5 g/100 g), which may be a concern for individuals managing blood sugar levels [14] - It contains oxalates, which can affect mineral absorption and increase the risk of kidney stones, particularly for those with existing conditions [15][16] - The caloric content of beetroot is higher than that of potatoes, making it a substantial vegetable choice that should be consumed in moderation, especially during weight loss efforts [16]