From the Guidelines
Beetroot consumption is beneficial for overall health, particularly in reducing blood pressure and cardiovascular disease risk, due to its high nitrate content, as supported by the 2020 international society of hypertension global hypertension practice guidelines 1. The benefits of beetroot are multifaceted, including:
- Lowering blood pressure by relaxing and dilating blood vessels through the conversion of nitrates to nitric oxide
- Fighting inflammation and potentially preventing chronic diseases with its powerful antioxidants, betalains
- Providing essential nutrients such as folate, manganese, potassium, iron, and vitamin C, which support overall health
- Aiding digestion and promoting gut health with its fiber content
- Possibly enhancing exercise performance by improving oxygen use and endurance when consumed as juice, approximately 500ml daily, especially for athletes To maximize the benefits of beetroot, it is recommended to consume it raw or lightly cooked, as cooking can reduce its nitrate content. Beetroot can be incorporated into the diet in various ways, such as:
- Raw in salads
- Roasted as a side dish
- Blended into smoothies
- Consumed as juice It is worth noting that beetroot may cause temporary, harmless red-colored urine or stool in some individuals. Overall, the evidence suggests that beetroot is a valuable addition to a healthy diet, with its benefits supported by recent guidelines 1.
From the Research
Health Benefits of Beetroot
The consumption of beetroot has been associated with several health benefits, including:
- Antioxidant and antitumor properties, as evidenced by the ability of betalains to eliminate oxidative and nitrative stress 2
- Reduction of blood pressure, with studies showing that inorganic nitrate and beetroot juice supplementation can lower systolic blood pressure in adults 3, 4
- Improvement of athletic performance, with the intake of nitrate-rich beetroot juice enhancing exercise performance and reducing muscle soreness 5
- Potential therapeutic properties for the prevention and treatment of cardiovascular disease, due to the vasodilatory effect of nitric oxide 5
Bioactive Compounds in Beetroot
Beetroot contains several bioactive compounds, including:
- Nitrate, which has been shown to have bioactivity in the cardiovascular system 6
- Betalains, which have antioxidant and antitumor properties 2
- Polyphenols, pigments, and organic acids, which may also have potential beneficial properties 6
Potential Risks of Beetroot Juice Consumption
While beetroot juice consumption has been associated with several health benefits, there are also potential risks to consider, including:
- Exceeding the acceptable daily intake of nitrate, which can stimulate the endogenous formation of N-nitroso compounds (NOC's) and increase the risk of adverse effects 5