Beets: Nutrition Facts of a Superfood

By Dr. Leila Doolittle

Dallas, TX Resonance Wellness

Vitamins and Minerals

Beetroot (Beta vulgaris) is a root vegetable that is a great source of vitamins and minerals such as folate, manganese, potassium, iron and vitamin C.

• Folate (vitamin B9) One of the B vitamins, folate, is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women (4, 5).

• Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.

• Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health (6).

• Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.

• Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health (7, 8).

Beets, also known as beetroot or garden beet, have been cultivated for thousands of years and are believed to have originated in the Mediterranean region. The ancient Greeks and Romans used beets for medicinal purposes, and the vegetable was later introduced to Europe in the 16th century. Today, beets are grown all over the world and are a popular vegetable in many cuisines.

Beets have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance (1, 2, 3). One of the most significant health benefits of beets is their high concentration of nitrates, which are converted to nitric oxide in the body. Nitric oxide is a molecule that helps to relax and dilate blood vessels, leading to improved blood circulation and decreased blood pressure.

Fiber

Beetroots are high in fiber, providing about 2–3 grams in each 3/4-cup (100-gram) of raw serving. Dietary fiber is important as part of a healthy diet and linked to a reduced risk of various diseases, especially cardiovascular disease.

Other Plant Compounds

Plant compounds are natural plant substances, some of which may aid health.

The main plant compounds in beetroots are:

• Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits (9).

• Inorganic nitrates. Found in generous amounts of leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions (10,11,12).

• Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets.

Some of the other health benefits of beets include:

1. Improved exercise performance - The nitrates in beets can help to improve exercise performance by increasing blood flow and oxygen delivery to muscles, leading to decreased fatigue and improved endurance.

2. Reduced inflammation - Beets contain antioxidants that help to reduce inflammation in the body, which can lead to a variety of health problems such as heart disease and cancer.

3. Improved digestion - Beets are high in fiber, which can help to promote regular bowel movements and improve digestive health.

4. Brain health - The nitrates in beets can also help to improve cognitive function and brain health by increasing blood flow to the brain.

5. Cancer prevention - Beets contain a variety of compounds that have been shown to have anti-cancer properties, including betalains and betacyanins.

Increased Exercise Capacity

Numerous studies suggest that nitrates can enhance physical performance, particularly during high-intensity endurance exercise.

Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cellular organs responsible for producing energy (13). Beets and their juice are often used for this purpose because of their high inorganic nitrate content.

Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall (14, 15 16,17).

Beetroot supplementation is beneficial in many ways, and has many positive impacts on inflammation, oxidative stress, cognition and endothelial function.

I recommend that my patients add it in to their diet regimen 2-3 times per week, and more if they have a higher athletic lifestyle. *

Beets are a versatile vegetable that can be eaten raw, roasted, or boiled. They can be added to salads, soups, and stews, or blended into smoothies or juices. Beetroot juice has become a popular drink among athletes and health enthusiasts due to its high concentration of nitrates and potential benefits for exercise performance.

In conclusion, beets are a highly nutritious vegetable that offer a variety of health benefits, including improved blood pressure, exercise performance, digestion, brain health, and cancer prevention. They are a versatile vegetable that can be added to a variety of dishes and consumed in various forms, making them an excellent addition to any healthy diet.

By: Dr. Leila Doolittle

Published on March 30, 2020