Beetroot is a vegetable that divides opinion but this purple root vegetable has seen a revival in Britain as more people find out about the health benefits it has to offer, such as lowering blood pressure and increasing stamina.
By Adam Nash with expert comment from Sarah Barber
Published Date: 27/05/2014
Nutritional Therapist at Pure Purple, Sarah Barber, says: “Beet (beta vulgaris) - known commonly as beetroot - comes from the same family as spinach and chard; however, unlike these greens both the leaves and root of beets can also be enjoyed. Wild beet originated in North Africa and grew along Asian and European seashores, though they were first cultivated by the ancient Romans and subsequently spread throughout northern Europe.”
As well as an ingredient in broths and salads, the Romans also used beetroot for medicinal purposes as it was believed to help ease conditions including fever, stomach complaints and rashes.
“Beet greens have a higher nutritional value than the root,” explains Sarah. “Beet greens are rich in calcium, iron, the carotenoid betaine, vitamin A and vitamin C. The roots are an excellent source of fibre, manganese and potassium. Both are rich in phosphorus, magnesium and vitamin B6.”
Benefits of beets
Lower blood pressure: Beetroots contain high levels of nitrates, a natural compound which could help reduce blood pressure. This is because the body converts them into nitric oxide, which helps blood vessels relax and widen. This improves blood flow and eases the pressure on the artery walls, helping reduce the risk of blockages which could cause heart attacks and strokes.
A 2012 study published by the Nutrition Journal tested the effects of beetroot juice on blood pressure in 30 healthy men and women. The results revealed beetroot juice lowered systolic blood pressure six hours after drinking (i).
Stamina boost: The high level of nitrate found in beetroot has been associated with improvements in physical stamina. When your heartbeat rises your arteries naturally release nitric oxide into the blood to help them dilate. The ability of arteries to produce nitric oxide declines as you age due to the lining being damaged by free radicals or through poor diet and inactivity. Consuming beetroot could help improve levels of nitric oxide during exercise, helping lower the amount of oxygen required and improving stamina.
A study published by the Journal of Applied Physiology tested the effect of nitrate in the form of beetroot juice on oxygen requirements and tolerance to exercise. The results revealed beetroot juice helped slow the intake of oxygen and extend the time spent exercising before participants reached exhaustion (ii).
Support liver function: Betaine is a naturally occurring nutrient which is produced by the body to help aid liver function. The liver naturally contains some fat; however, fatty deposits could build up as a result of too much alcohol, obesity, diabetes or lack of protein. This excess fat could cause inflammation and liver damage. The betaine in beetroot helps remove fatty deposits to keep the liver functioning efficiently. “Betaine also provides antioxidant properties and helps with red blood cell production as well as supporting the liver detoxification processes,” says Sarah.
Combat inflammation: High levels of betaine could also help ease inflammation associated with cardiovascular diseases. This is because its anti-inflammatory properties could reduce inflammatory markers such as C-reactive protein and interleukin-6.
A review of studies from 1990 to 2009 by ARYA Atherosclerosis revealed betaine supplementation could help reduce the risk of cardiovascular disease mortality by lowering inflammation, plasma triglycerides and cholesterol levels (iii).
“The fibre found in beets has also been shown to have a favourable effect on both cholesterol and bowel function,” adds Sarah.
Top tips for eating beets
Sarah recommends these five easy recipe ideas to help increase the amount of beetroot in your diet:
1. Include juiced beetroot and beet greens in a mixed vegetable and fruit juice two to three times a week.
2. Enjoy a salad of grated beetroot, carrot, onion and apple dressed with olive oil, apple cider vinegar or lemon juice. Add a tablespoon of sesame or poppy seeds.
3. Roast beetroot in the grill or oven and serve on a bed of mixed leaves and beet greens with goat’s cheese. Finish with a dressing of your choice and a tablespoon of pine nuts.
4. Roast beetroot along with other vegetables such as carrots, parsnips and potatoes in the oven or grill. Drizzle with olive oil and lemon juice and serve as a vegetable dish with your choice of meat or fish.
5. Sauté beet greens with other greens such as spinach or chard for a healthy side dish.
