Beetroot is a vegetable many of us have eaten now and then, often out of a tin, but this humble vegetable should really be known as one of the ‘superfoods’. Many of my clients are surprised when I suggest that they start including fresh beetroot in their diets, but are pleasantly surprised when they do.

Marianne Harold, Naturopath and Yoga Teacher, Station Road Natural Therapies, Indooroopilly, West Brisbane

Beetroot’s powerful antioxidant (betacarotene, lutein, zeaxanthin & Vitamin C) content makes it a great health booster with protective effects against cancer and heart disease.

Cardiovascular Benefits:

Beetroots contain vessel dilating nitrate which will reduce blood pressure, and its high fibre content helps to reduce cholesterol. A study published in Hypertension (2008) (i) found that three hours after ingesting 50mls of beet juice subjects experienced a significant drop in blood pressure.

This ability to dilated blood vessels can also help to improve virility in cases of endothelial dysfunction.

Another study done in 2000 (ii) found beet fibre was capable of simultaneously increasing HDL and lowering LDL levels as well as finding that there was close to a 30% reduction in cholesterol plaque accumulation in the aorta of those animals fed this fibre.

Immune System and Liver Support:

Beetroots are a veritable multivitamin as they also contain folate, manganese, calcium, potassium, Vitamin A and B6, in addition to all their antioxidants – a wonderful tonic for the immune system with anti-cancer properties.
Beetroots are rich in a substance called betaine which has a protective and stimulatory effect on the liver and bile ducts. Research has also found that beets have a significant inhibitory effect on liver tumours and prostate cancer and the juice has anti-cancer benefits on breast cancer cells (iii).

Not only that, but beet extract has been found to reduce the infectivity and severity of Influenza A. While keeping the ‘bugs’ at bay these nutrients help to reoxygenate cells and support the production of new cells.

Mood Support:

Eating these purple vegetables can help lift our mood. As mentioned, they have been found to contain betaine, a compound that also enhances mood as it promotes the production of the feel good neurotransmitter, serotonin. Serotonin is helpful in treating cases of minor depression.

Eat Them:

Beetroots have a sweet earthy flavour and their versatility means they can be used raw in salads as well cooked in curries or baked not to mention being used in cakes, all the while they add wonderful colour to your dishes.
But wait, there’s more! Beetroot leaves are edible and nutritious, full of iron, Vitamin C and calcium and can be cooked as you would spinach or silverbeet.

If you haven’t already, why not give them a them a try? I recommend choosing organic where possible.

References:
(i) Webb A, Patel N, Leukogeorgakis S, Okorie M, Aboud Z, Misra S, Rashid R, Miail P, Deanfield J, Benjamin J, MacAllister R, Hobbs AJ, Ahlumalia A, (2008) “Acute blood pressure lowering vasoprotective and antiplatelt properties of dietary nitrate via bioconversion to nitrite’ Hypertension, Mar51(3)78490

(ii)Bobek P, Galbavy S, Mariassyoya M, (2000) ‘The effect of red beet (Beta vulgaris var. rubra) fiber on alimentary hypercholesterolemia and chemically induced colon carcinogenesis in rats’, NahrungJune:44(3):1847

(iii) Kapadia GJ, Azuine MA, Subba Rao G, Arai T, Iida A, Tokuda H, (2001) ‘Beetroot exytract has 10 times lower toxicity than the chemo-agent doxorubican – it has anticancer properties against breast and prostate cancer cells’, Anticancer Agents Med Chem., Mar:11(3) 280-4