Beetroot: A natural powerhouse for health

Beetroot (Beta vulgaris) is widely rec­ognized for its vibrant red colour, earthy taste, and impressive health benefits. This nutrient-rich root vegetable has been extensively studied for its effects on cardiovascular health, athletic performance, brain function, and its role in reducing inflammation. As a natural source of bioactive com­pounds, including dietary nitrates and betalains, beetroot continues to gain popularity in both dietary and clinical applications.

Traditionally, beetroot has been used for medicinal purposes, dating back to ancient civilisations where it was valued for its detoxifying and healing properties. In modern times, scientific studies have validated many of its beneficial effects, confirming its ability to support overall well-be­ing. This article explores the nutri­tional composition of beetroot and its scientifically documented health benefits.

Nutritional Composition

of Beetroot

Beetroot is a powerhouse of essential nutrients, contributing to its broad spectrum of health-promoting properties. It contains:

• Dietary Nitrates: Beetroot is particularly rich in nitrates, which are converted into nitric oxide in the body. Nitric oxide plays a critical role in vascular health by dilating blood vessels and enhancing circulation.

• Betalains: These unique pigments give beetroot its deep red color and act as potent antioxidants, helping to reduce oxidative stress and inflammation.

• Dietary Fiber: Beetroot is a good source of fiber, which supports digestive health by promoting gut motility and beneficial microbiota.

• Vitamins and Minerals: It provides an abundance of vita­min C, folate, potassium, iron, and magnesium—essential for immune function, blood pressure regulation, and red blood cell formation.

This combination of nutrients makes beetroot an excellent addition to a balanced diet, promoting a range of health benefits.

Cardiovascular benefits

Research strongly supports the cardiovascular benefits of beetroot, primarily due to its high nitrate content. Once ingested, dietary nitrates are converted into nitric oxide, a molecule that relaxes and widens blood vessels, improving circulation. This effect helps lower blood pressure, reducing the risk of hypertension, a major contributor to heart disease and stroke.

In a study published in Foods, re­searchers found that individuals who consumed beetroot juice regularly experienced significant reductions in systolic and diastolic blood pressure (Milton-Laskibar et al., 2021). Addi­tionally, beetroot enhances endo­thelial function, which plays a vital role in maintaining arterial health. The combination of nitric oxide and betalains also helps prevent oxida­tive stress in blood vessels, reducing plaque buildup and improving overall heart function.

Athletic performance and

endurance

Beetroot has gained recogni­tion among athletes and fitness enthusiasts for its ability to en­hance endurance and performance. Studies indicate that beetroot juice supplementation improves oxygen utilisation in muscles, delaying fatigue and increasing stamina. This is particularly beneficial for endurance sports such as running, cycling, and swimming.

A systematic review found that athletes who consumed beetroot juice before workouts had a 15-20 per cent improvement in time-to-ex­haustion compared to those who did not (Zamani et al., 2020). The effects are attributed to nitric oxide’s role in improving mitochondrial efficiency, reducing oxygen demand during physical exertion.

Moreover, beetroot juice has been associated with faster recovery post-exercise due to its anti-inflam­matory properties. The betalains in beetroot help reduce muscle sore­ness and oxidative damage, allowing athletes to train more effectively with shorter recovery periods.

Cognitive function and

brain health

Cognitive decline is a growing concern, especially among aging populations. Beetroot has been investigated for its role in enhancing brain function and reducing the risk of neurodegenerative diseases. The nitric oxide derived from beetroot consumption enhances cerebral blood flow, improving oxygen deliv­ery to brain tissues.

Research suggests that regular consumption of beetroot may pro­tect against diseases such as Alzhei­mer’s and Parkinson’s by reducing oxidative damage and inflammation in neural pathways (Hadipour, 2020). Studies have shown that older adults who consume beetroot juice exhibit better memory retention and cog­nitive flexibility compared to those who do not.

Furthermore, betalains in beetroot act as neuroprotective compounds, helping to counteract the effects of stress-induced neuronal damage. These findings highlight beetroot’s potential in supporting long-term brain health and cognitive resilience.

Anti-Inflammatory and

Antioxidant Properties

Chronic inflammation is linked to numerous health conditions, including arthritis, diabetes, and cardiovascular diseases. Beetroot contains a variety of anti-inflamma­tory compounds that help mitigate inflammation at the cellular level.

Betalains, particularly betanin, have demonstrated significant an­ti-inflammatory effects by reducing the production of pro-inflammatory markers (Hadipour, 2020). These properties make beetroot a potential natural remedy for inflammatory dis­orders such as rheumatoid arthritis.

Additionally, beetroot is rich in antioxidants, which neutralise free radicals responsible for oxidative damage. Antioxidant activity in beet­root supports skin health by combat­ing signs of aging and promoting a radiant complexion. Regular intake may also reduce the risk of chronic diseases associated with oxidative stress, including cancer.

Digestive health benefits

Beetroot is an excellent source of dietary fiber, which plays a crucial role in maintaining a healthy diges­tive system. Fiber aids in:

• Regulating bowel move­ments: It helps prevent constipation by promoting gut motility.

• Supporting gut microbi­ota: The fiber in beetroot acts as a prebiotic, nourishing beneficial gut bacteria that contribute to overall digestive health.

• Reducing inflammation in the gut: Betalains, the pigments re­sponsible for beetroot’s vibrant col­or, have anti-inflammatory properties that may help alleviate symptoms of digestive disorders such as irritable bowel syndrome (IBS) and inflam­matory bowel disease (IBD).

Additionally, beetroot contains natural digestive enzymes that assist in breaking down food, improving nutrient absorption, and reducing bloating.

Cancer Prevention and

Anticancer Properties

Beetroot has been studied for its potential role in cancer prevention and treatment. Several bioactive compounds in beetroot contribute to its anticancer effects:

• Betalains: These pigments exhibit strong antioxidant properties, neutralizing free radicals that can cause DNA damage and lead to cancer (Elham Hadipour, 2020).

• Betanin: A key betalain compound found in beetroot, betanin has been shown to induce apoptosis (programmed cell death) in cancer cells, particularly in colorectal cancer (Saber et al. 2023).

• Polyphenols and flavo­noids: These compounds help reduce oxidative stress and inflammation, both of which are linked to cancer development.

A study published in BMC Com­plementary Medicine and Therapies found that beetroot extract sig­nificantly inhibited the growth of colorectal cancer cells and induced apoptosis through the activation of pro-apoptotic genes(Saber et al. 2023). Another review(Tan and Hamid, 2021) highlighted beetroot’s potential as a functional food for cancer chemoprevention, suggesting that its bioactive compounds may help mitigate the side effects of chemotherapy.

Potential Risks and

Considerations

Despite its benefits, beetroot should be consumed in moderation due to certain considerations:

• High Nitrate Intake: Excessive consumption of dietary nitrates may lead to the formation of nitrosamines, compounds that have been associated with potential carcinogenic effects.

• Kidney Stone Risk: Beet­root contains oxalates, which may contribute to kidney stone formation in susceptible individuals.

• Gastrointestinal Effects: Some individuals experience mild digestive discomfort, such as bloating or diarrhea, when consuming large amounts of beetroot.

It is advisable to consume beetroot as part of a balanced diet and consult a healthcare professional if there are concerns about its effects on health conditions.

Conclusion

Beetroot stands out as an excep­tional superfood with a diverse range of scientifically backed benefits. From cardiovascular support to enhanced athletic performance, cognitive health, and anti-inflamma­tory properties, beetroot continues to impress researchers and health-con­scious individuals alike. Incorpo­rating beetroot into daily nutrition offers a natural and effective strategy for promoting longevity and overall wellness.

While research continues to ex­plore beetroot’s therapeutic potential, existing findings reinforce its value in both preventive and integrative medicine. Whether consumed as juice, roasted, or in salads, beetroot remains a powerhouse of health.

The author is a Professor of Naturopathic healthcare, called to the Gambia Bar (2024), and a Chartered Health Economist. e-mail: professor40naturopathy@ gmail.com

BY PROF. RAPHAEL NYARKOTEY OBU