Beetroot (Beta vulgaris) is a vegetable that can be eaten both raw and cooked. Both the leaves and root are edible.
History of Beet use
Assyrian texts refer to beets growing in the hanging gardens of Babylon around 800 years BC and they were used as offerings to the sun god Apollo in the temple of Delphi by the Greeks It was the Romans who used the roots for medical purposes to reduce fever and as a laxative.
Hippocrates, the father of modern medicine, suggested the leaves can be used for bandages. During the Middle Ages, beetroot was roasted with garlic and used as a breathe freshener.
During the nineteenth century, England pickling beetroot was very popular.
Women in the 1940's used beetroot juice for lipstick and beetroot is still used in cosmetics today.
Why eat Beets?
Beets are high in nitrates which when ingested in foods are believed to be involved in enterosalivary circulation which sees nitrates in the oral cavity reduced to nitrites by bacteria, when swallowed and absorbed these nitrites are reduced to nitric oxide by either deoxyhemoglobin and/or xanthine oxidoreductase which effects vasculature attributed to the reduced risk of cardiovascular disease and cancer.
Beetroot contain phytochemicals, betalains, betaxanthins and betacyanins, and phenolics, ferulic acid conjugates, phenolic amides and flavonoids which provide antioxidant capacity that protect against reactive oxygen species and reactive nitrogen species it is thought that these antioxidants in beetroots along with fibre reduce the occurrence of the formation of nitrosamines and thus reduce the likelihood of the negative aspects of nitric oxide occurring and reduce the risk of carcinogenic properties forming.
Phytonutrients betanin and vulgaxanthin have been shown to supply antioxidant, ant-inflammatory and assist in detoxification.
Beets provide an excellent source of folate, manganese, potassium and copper as well as containing fibre, magnesium, vitamin C, phosphorus, iron and vitamin B6.
Studies have shown that:
The consumption of 200 grams baked beetroot 60 minutes before exercise resulted in improved exercise capacity Furthermore during this study results showed resting blood pressure to remain more stable in the beetroot group than placebo group after 60 minutes of consumption, this may have therapeutic benefit to patients who experience low blood pressure after eating.
Prevention of cardiovascular disease, beetroot juice consumption by both men and women resulted in the conversion of nitrate to nitric oxide regardless of body mass. A shot of beetroot juice has high bioaccessible antioxidants that may be beneficial in the treatment of cardiovascular disease, cancer, neurological decline and assist with cell signalling networks. A beetroot juice shot was on par with pomegranate and cranberry juice for antioxidant capacity.
70ml of beetroot juice increased dry apnea duration which has the potential to enhance the performance of divers, synchronised swimmers and possibly other athletes.
Cautions with consumption
Beetroots contain FODMAPS thus they may irritate sufferers of irritable bowel syndrome.
Homemade vegetables should be avoided in infants under three months due to the nitrate from vegetables converting to methaemoglobin resulting in hypoxemia.
Buying Beetroot
Select a firm, smooth skinned beetroot with fresh, green leaves attached avoiding very large beets as they may be woody.
Storage
Remove stems and leaves, store in a refrigerator for up to 10 days. Folate loss will occur when beetroot is stored to keep folate levels higher during long term storage pickling is an option.
Cooking methods
Beets can be consumed raw, steamed, stewed, canned and baked.
Download the Reference List for Benefits of Beetroot (Word, 14kb).
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