From the Guidelines
Beetroot is a nutritious root vegetable that can be consumed 2-3 times weekly for its numerous health benefits, particularly its high nitrate content which improves exercise performance and lowers blood pressure, but its oxalate content requires moderate consumption in individuals with kidney stones or certain medical conditions. When considering beetroot consumption, it is essential to weigh its benefits against potential risks, especially in individuals with specific medical conditions. The high nitrate content in beetroot, as noted in the study by 1, can improve economy and endurance exercise performance, making it a valuable addition to an athlete's diet. However, the same study also mentions the possibility of minor gastrointestinal upset and individual response to supplementation. In terms of preparation, beetroot can be roasted, boiled, or juiced, with beetroot juice offering a concentrated form of its nutrients, typically 70-250ml per serving. The vegetable's deep red color comes from betalains, powerful antioxidants that fight inflammation and oxidative stress. Additionally, beetroot provides dietary fiber, folate, manganese, potassium, and vitamin C, supporting digestive health, cell function, and immune system strength. However, as highlighted in the study by 1, beetroot is high in oxalate, which can increase the risk of renal calculi in certain individuals, such as those with a jejuno-colic anastomosis and short bowel syndrome. To minimize this risk, a diet low in oxalate, moderate in fat, and high in calcium is recommended. Key points to consider when consuming beetroot include:
- Typical serving size: 100-150g of cooked beetroot, 2-3 times weekly
- Preparation methods: roasting, boiling, or juicing
- Nutrient content: high in nitrates, dietary fiber, folate, manganese, potassium, and vitamin C
- Potential risks: oxalate content, minor gastrointestinal upset, individual response to supplementation
- Special considerations: moderate consumption in individuals with kidney stones or certain medical conditions, such as those with a jejuno-colic anastomosis and short bowel syndrome.
From the Research
Health Benefits of Beetroot
- Beetroot has been found to have various health benefits, including antioxidant, antitumor, and anti-inflammatory properties 2.
- The betalains present in beetroot have been shown to eliminate oxidative and nitrative stress, prevent DNA damage, and reduce LDL 2.
- Beetroot juice consumption has been found to have a positive impact on sports performances by increasing oxygen delivery to skeletal muscles and improving muscle efficiency and endurance 3.
Risks Associated with Beetroot Consumption
- High intake of beetroot juice may increase nitrate intake above the acceptable daily intake, which can stimulate the endogenous formation of N-nitroso compounds (NOC's), a class of compounds that is known to be carcinogenic 3.
- Beetroot is high in oxalate, which can increase the risk of kidney stones, particularly in individuals with a history of kidney stone formation 4.
Therapeutic Uses of Beetroot
- Beetroot supplementation has been found to have potential benefits in preventing and managing pathologies associated with diminished NO bioavailability, such as hypertension and endothelial function 5.
- The betalain pigments present in beetroot have been shown to have potent antioxidant, anti-inflammatory, and chemo-preventive activity, making it a promising therapeutic treatment for various clinical pathologies associated with oxidative stress and inflammation 5.