Beetroot is classified as one of the top ten plants with the highest antioxidant activity!
Beetroots and its various forms have been gaining popularity as a superfood globally, especially among athletes looking to improve their performance, and in health individuals to reduce blood pressure, and increase blood flow.
This was fuelled by a vast interest in the potential use as a disease-preventing food and for general health promotion. The health promotional characteristics of beetroot include antioxidant and anti-inflammatory effects, anti-diabetic, anti-carcinogenic, hypertensive, hepatoprotective, and wound healing properties.
Beetroot consists of a number of biologically active phytochemicals such as betalains (which in the context of antioxidation, increase cellular resistance to oxidation, thus decreasing the oxidative damage of lipids. They function to reduce the extent of inflammation in blood vessels, joints, and bones), flavonoids, polyphenols, and saponins, among inorganic nitrate (NO3) which is known for being a multi-functional messenger molecule with implications both in the vascular and metabolic systems.
Beetroot also contains B-vitamins (B1- thiamine, B2-riboflavin, B3-niacin, B5-pantothenic acid, B6-pyridoxine, B9-folates, and B12-cyanocobalamin) as well as folic acid, several essential amino acids, and is a highly potent source of a range of minerals (phosphorus, calcium, magnesium, copper, zinc, iron, potassium, sodium, and manganese).
The fibre derived from beetroot provide a probiotic effect, increasing the proportion of beneficial bacteria in the gut, such as Bifidobacterium and Lactobacillus species.
So to conclude, beetroot provides a wide range of possible health benefits, such as reducing blood pressure, improving digestive health and regularity, lowering the risk of diabetes, preventing arthritis, kidney inflammation, and may assist in decreasing the risk of neurodegenerative disorders such as dementia & Alzheimer’s.
Here are a number of delicious and interesting ways to incorporate beets to your diet;
- Salad; Beets make a flavourful and colourful addition to any for of salad, whether warm (with couscous or quinoa), or cold (in coleslaw or mixed leave salad)
- Baked goods; packs an abundance of nutrients and flavours in cakes, bread, and many more
- Dips; a nice dip is one mixed with yogurt and garlic
- Juices
- Soups; both hot and cold
- Leaves; boil and serve with fresh lemon and garlic (just as you would nettle or spinach)
- Boiled; try not to over boil as you lose nutrients, best served with a fresh garlic sauce
- Roasted; best roasted in aluminium foil to preserve the juices
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