Beetroot, the deep red root vegetable, has long been praised for its nutritional benefits. Packed with essential vitamins, minerals, and antioxidants, it has been linked to improved cardiovascular health, enhanced exercise performance, and better cognitive function. We explore the evidence-backed health benefits of beetroot and why you should consider adding it to your diet.

Supports Heart Health and Lowers Blood Pressure

One of the most well-researched benefits of beetroot is its ability to lower blood pressure. Beets are rich in dietary nitrates, which the body converts into nitric oxide, a compound that helps dilate blood vessels, improving blood flow and reducing blood pressure.

A study published in Hypertension (2013) found that drinking 250 ml of beetroot juice daily significantly reduced both systolic and diastolic blood pressure in individuals with hypertension. The effects were seen within hours and lasted up to 24 hours (Kapil et al., 2013). This makes beetroot a natural and effective option for supporting cardiovascular health.

Boosts Exercise Performance

If you’re looking to enhance your endurance and athletic performance, beetroot might be your secret weapon. The nitrates in beetroot improve oxygen utilization and reduce the oxygen cost of exercise, allowing muscles to work more efficiently.

Research published in the Journal of Applied Physiology (2010) found that cyclists who consumed beetroot juice improved their time trial performance and overall stamina (Larsen et al., 2010). Another study in Nutrients (2017) confirmed that beetroot supplementation enhances endurance and muscle power output, making it a popular choice among athletes (Domínguez et al., 2017).

Enhances Brain Function and Cognitive Health

Cognitive decline is a growing concern as we age, but beetroot may help maintain brain function. The nitric oxide boost from beetroot improves blood flow to the brain, particularly in areas related to cognitive function.

A study published in Nitric Oxide (2011) found that older adults who consumed a high-nitrate diet, including beetroot juice, experienced improved blood flow to the frontal lobes of the brain, which are responsible for executive function and decision-making (Presley et al., 2011). This suggests that regular beet consumption could help support cognitive health and reduce the risk of neurodegenerative diseases like dementia.

Supports Liver Detoxification

Beetroot is rich in betalains, powerful antioxidants that help the liver detoxify harmful substances. Additionally, beets contain betaine, a compound known to support liver function by reducing fat accumulation and oxidative stress.

A review in World Journal of Gastroenterology (2015) highlighted the role of betaine in protecting against liver disease and improving liver function in individuals with non-alcoholic fatty liver disease (NAFLD)(Jensen et al., 2015).

Aids Digestion and Gut Health

Beetroot is a great source of fibre, which promotes healthy digestion by supporting gut bacteria and preventing constipation. A high-fibre diet has been linked to a lower risk of digestive disorders, including diverticulitis and irritable bowel syndrome (IBS).

With its remarkable health benefits, beetroot is truly a superfood worth adding to your daily routine. Whether you’re looking to boost heart health, enhance athletic performance, or support brain function, this vibrant root vegetable has you covered!

Easy ways to add beetroot to your diet

• Drink fresh beetroot juice

• Add roasted beets to salads

• Blend into smoothies

• Include in soups or dips like beet hummus (see soup recipe below)

Beetroot and Butter Bean Soup

• 1 medium onion, chopped

• 1 clove of garlic, chopped

• 1 tbsp olive oil

• 700g raw beetroot, peeled and chopped

• 1 tin of butter beans, drained

• 800ml vegetable stock

• Juice of one lemon

• Handful of mint and flat leaf parsley leaves, roughly chopped

1. Heat the olive oil in a large saucepan and fry the onion for 5 minutes before adding the garlic and frying for another minute.

2. Add the beetroot, butter beans, and vegetable stock and simmer gently for 20 minutes until the beetroot is soft.

3. Add the lemon juice and parsley and blend until smooth and creamy.

4. Taste and season with a little salt and pepper if needed.

5. Add a dollop of greek yoghurt and serve.

References

• Kapil, V., et al. (2013). Hypertension. DOI: 10.1161/HYPERTENSIONAHA.111.02263

• Larsen, F. J., et al. (2010). Journal of Applied Physiology. DOI: 10.1152/japplphysiol.01032.2009

• Domínguez, R., et al. (2017). Nutrients. DOI: 10.3390/nu9101167

• Presley, T. D., et al. (2011). Nitric Oxide. DOI: 10.1016/j.niox.2011.07.004

• Jensen, G. S., et al. (2015). World Journal of Gastroenterology. DOI: 10.3748/wjg.v21.i14.4149