This Week: Beetroot!

Beetroot are a root vegetable that come in a few different colours; white, yellow, pink and purple but most commonly deep red. Packed with essential nutrients, beetroots are a great source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots are delicious raw but more frequently cooked or pickled. Their leaves,  known as beet greens, can also be eaten.
 
Beetroots have many different benefits, a few we will go into here:
Beetroots contain an antioxidant known as alpha-lipoic acid, which has been shown to help people with diabetes, by lowering glucose levels and increasing insulin sensitivity. The fibre in beetroot helps with smooth digestion and gut health.
 
Studies have found that beetroot juice supplements can improve the amount of oxygen that muscles absorb during exercise. A 2019 study even showed that high doses of beet juice improved the time trial results of experienced cyclists. A 2024 study showed improvements in aerobic exercise capacity and cardiovascular functions in a group of men.
 
The antioxidant betalain, which is responsible for the deep colouration of the vegetable, can disrupt the cancerous mutations of cells, although more studies are needed on this. It has also been shown to have anti-inflammatory properties, helping to relieve the discomfort from arthritis and other joint related diseases.
 
Beetroots are full of compounds called nitrates, which help to improve blood flow by relaxing the blood vessels, which can potentially lower blood pressure as well. They may also aid in the protection against and survivability of heart attacks.
 
Folate is an essential B vitamin necessary for producing red and white blood cells in bone marrow, producing DNA and RNA, and transforming carbohydrates into energy. Having an adequate amount of folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence. 
 
Detriments: Beetroot consumption can lead to red, purple or pink colouration of urine and stools. It may seem alarming but should not be cause for medical concern. Doctors refer to this as ‘beeturia’.
People prone to oxalate-type kidney stones should be careful not to consume too much of the beet tops. Also, those with gastrointestinal issues or Irritable Bowel Syndrome may experience stomach upset after consuming beetroot juice.