Here’s the science behind the amazing health benefits of organic beetroot
Eating a balanced diet is one of the keys to maintaining good overall health. Experts define a well-balanced diet as a combination of nutritious foods – most of which are plant-based – that can provide you with all the essential nutrients your body needs. [1]
According to a study published in the International Journal of Epidemiology, a diet that includes a wide variety of fruits and vegetables is linked to good overall health. [2] Research also suggests that the more colorful your meal is, the more benefits you get from it. [3]
The reason for this lies in the compounds present in colorful plant-based foods. Fruits and vegetables get their vibrant hues from naturally occurring pigments that also help defend them from external threats. When you consume these colorful foods, your body also benefits from the protective effects of these phytonutrients. [4]
Some well-studied examples of health-supporting plant pigments are the anthocyanins (blue and purple) in blueberries, eggplants and purple cabbages; the lycopene (red) in tomatoes, papaya and grapefruit; the beta carotene (red-orange) in carrots, squash and sweet potatoes; and the quercetin (yellow) in onions, apples and leeks.
These phytonutrients are able to confer protective benefits by acting as antioxidants. According to numerous studies, anthocyanins, quercetin and carotenoids like beta carotene and lycopene are great at scavenging free radicals. [5][6][7] By neutralizing these unstable molecules and helping your body get rid of them, antioxidants can help protect healthy cells from oxidative damage. [8][9]
If you’re looking to improve your diet and support your overall health with the help of antioxidants, boosting your intake of these phytonutrients is easy. All you need to do is add foods with eye-catching hues to your meals like organic beetroot.
Beetroot: a colorful, phytonutrient-rich superfood
Beetroot is the bulbous taproot of the Beta vulgaris plant, a fast-growing vegetable that comes in a variety of colors, shapes and sizes. [10] You can find pink, white, purple, golden or even striped beetroot in some groceries, but the most common variety has a dark purplish-red color.
According to historians, beetroots are descended from black- or white-colored plants that once grew along the coasts of the Mediterranean Sea. [11] These beets were long and pointed and were cultivated by the ancient Greeks and Romans for their leaves, which were eaten as vegetables. It wasn’t until the late 1700s that humans began growing other varieties of beets.
Four main beet cultivar groups are currently grown worldwide. [12] Mangelwurzels, or mangel beets, are the reddish-yellow variety commonly used as animal feed. [13] Swiss chard, the leafy variety, are widely popular for their brightly colored stems, which come in red, yellow, pink and purple. [14] Sugar beets, meanwhile, are off-white and conical in shape, and are the major source of sugar in Europe and North America. [15]
Garden beets, with their leafy tops and colorful, round or cylindrical roots, are what people most often associate with the word “beet,” or “beetroot.” They are frost-hardy crops and versatile culinary ingredients with an earthy, slightly bitter taste. [16] Aside from their vibrant hues, what makes beetroots such popular vegetables and worthy additions to a well-balanced diet is their wealth of essential nutrients and beneficial phytonutrients.
Here’s what you can get from a one-cup serving (136 grams, g) of raw, organic beetroots: [17]
- Dietary fiber, 15% of the Daily Value (DV)
- Vitamin B1 (thiamin), 3% of the DV
- Vitamin B2 (riboflavin), 3% of the DV
- Vitamin B3 (niacin), 2% of the DV
- Vitamin B5 (pantothenic acid), 2% of the DV
- Vitamin B6 (pyridoxine), 5% of the DV
- Vitamin B9 (folate), 37% of the DV
- Vitamin C, 11% of the DV
- Calcium, 2% of the DV
- Copper, 5% of the DV
- Iron, 6% of the DV
- Magnesium, 8% of the DV
- Manganese, 22% of the DV
- Phosphorus, 5% of the DV
- Potassium, 13% of the DV
- Sodium, 4% of the DV
- Zinc, 3% of the DV
The same serving also provides 4% of the DV for protein and the following amino acids: [18]
- Histidine, 4% of the DV
- Isoleucine, 5% of the DV
- Leucine, 3% of the DV
- Lysine, 4% of the DV
- Threonine, 6% of the DV
- Tryptophan, 9% of the DV
- Valine, 4% of the DV
- Phenylalanine and Tyrosine, 7% of the DV
- Methionine and Cysteine, 2% of the DV
Other beneficial components that you can get from the same serving of organic beetroot are plant sterols (phytosterols), beta carotene, choline, betaine, betanin and inorganic nitrates.
Phytosterols are naturally occurring compounds found in the cell membranes of plants. They are said to be structurally similar to human cholesterol, which allows them to compete for absorption in the digestive tract. Thanks to this action, phytosterols can help you maintain healthy blood cholesterol levels that are already within the normal range. [19]
Beta carotene is a plant pigment that gives many fruits and vegetables their yellow, orange or red hues. It is also a precursor to vitamin A, an essential nutrient that, like vitamin C, supports eye and skin health, as well as the optimal functions of various immune cells. [20][21] As a potent antioxidant, beta carotene helps protect against oxidative stress, one of the major contributing factors to cognitive decline. According to data from the Physicians’ Health Study II, a randomized clinical trial that spanned 10 years, long-term supplementation with beta-carotene can help adults maintain optimal cognitive performance. [22]
Choline is a nutrient that’s naturally produced by your liver, albeit in small amounts. Choline is also present in animal products such as eggs and plant-based foods like nuts, seeds, cruciferous vegetables and beetroots. Besides playing an important role in the synthesis of cell membranes, choline is also involved in muscle control and the regulation of mood and memory. [23][24] Together with the amino acid tryptophan, which is a precursor to the natural mood stabilizer, serotonin, the choline in beetroots can naturally uplift your mood. [25]
Betaine, also known as trimethylglycine, is a naturally occurring chemical that’s widely distributed in plants, animals and humans. Your body produces betaine from dietary choline or gets it directly from rich food sources like beetroots. As an osmolyte, betaine helps protect cells and their protein components from various stressors. It also helps cells maintain optimal cell volume, which is primarily represented by the amount of water they contain. [26][27]
Betaine also functions as a lipotrope, which helps catalyze the breakdown of fat. This action allows it to support healthy liver function as well as healthy blood cholesterol levels that are already within the normal range. [28] [29]
Betanin is the primary plant pigment in red beetroot. It is the most common betacyanin in the plant kingdom and is responsible for beetroot’s vibrant red-violet color. Betanin is water-soluble and is a natural red colorant often used in cosmetics and pharmaceuticals. [30] According to a study published in the journal Critical Reviews in Food Science and Nutrition, betanin is an excellent free radical scavenger that can protect lipids from oxidation. [31] This is important for supporting healthy blood vessels and a healthy heart.
The inorganic nitrate in beetroots can also support healthy blood pressure levels that are already within the normal range. A recent study by British researchers found that consuming nitrate-rich beets has a positive effect on your oral microflora. More specifically, it favors the growth of beneficial microbes that convert inorganic nitrate into nitrite. [32] Nitrite is a precursor to nitric oxide, which supports normal blood vessels. Nitric oxide also functions as a chemical messenger in the brain and is said to be important for learning and memory. [33]
Consuming beetroots is also beneficial to athletes because of their inorganic nitrate content. Research suggests that nitric oxide supports healthy muscle contraction, blood flow and cardiorespiratory endurance, all of which can positively affect athletic performance. [34] A study published in the Journal of the International Society of Sports Nutrition also reported that drinking beetroot juice supports normal resynthesis of phosphocreatine, a chemical that helps provide energy to your muscles during contraction. [35] By supporting healthy nitric oxide levels, beetroots can help physically active individuals maximize their training or workouts.
High-fiber beetroots can also help you maintain a healthy digestive system. Beetroots contain both soluble and insoluble fiber, which feeds beneficial gut bacteria and supports bowel regularity, respectively. [36] The high fiber content of beetroots can also support reasonable weight management goals, especially if you consume the vegetable as part of a healthy diet and exercise regularly. This is because fiber can make you feel full for longer, which, in turn, can help you eat less and avoid unhealthy snacking between meals. [37]
To recap, here are 9 amazing health benefits offered by organic beetroot:*
- Supports healthy cardiovascular function
- Supports healthy cognitive function
- Supports healthy immune function
- Supports healthy digestive function
- Supports healthy liver function
- Supports healthy eye function
- Supports optimal athletic performance
- Supports healthy weight management plans
- Naturally uplifts mood
