Properties of beetroots
In an article about sweet potatoes, we mentioned that they are classified as a so-called functional food. Beetroots too! What does it mean? Functional foods have scientifically proven medicinal properties that have the potential to affect our bodies by incorporating them into our diets. This means that we do not need to consume a very large amount of beetroot for its extraordinary power to take effect. It is enough for it to appear regularly in our meals.
Beetroot is rich in proteins, carbohydrates, amino acids, as well as fibre, minerals, phytosterols (compounds that exhibit anti-cancer activity), nitrates and betalains, which are considered potent antioxidants because they reduce oxidative stress [2].
Beetroots and their preserves are also an excellent source of vitamin C, A and B vitamins [3].
Scientific studies prove that they are an invaluable source of nutritional value, and their health benefits are difficult to overestimate. They regulate blood pressure, help fight bad cholesterol and lower blood glucose levels. Thanks to their high fibre content, they are good for the intestines and digestive system, and are also a valuable component of a weight loss diet. Beetroot supplements are also used to treat diabetes and cardiovascular diseases.
Beetroots for active people – why are they such a good choice?
- Improving sports performance and endurance
As one study proves, drinking raw beetroot juice increases the amount of oxygen that muscles take in during training [4]. This, in turn, had a positive impact on sports performance of experienced cyclists. Similar conclusions were drawn after observing professional female kayakers [6]. It is worth noting here that the researchers studied athletes involved in various sports. They found that consuming beetroot juice works best for people doing high-intensity exercise and sprinters.
Researchers also showed that beetroots can improve performance in obese people [7].
- Minimising oxidative stress
Why can so-called oxidative stress be harmful to physically active people? It weakens defence mechanisms, resulting in impaired cell and tissue function [5]. This results in inflammation and can also lead to various chronic diseases, including cancer. Exercise can become one of the triggers of oxidative stress. This happens with intense and exhausting workouts.
Beetroots help neutralise oxidative stress because the betalains contained in them remove reactive oxygen species, which pose a threat to the body because they damage cells.
- Increasing cardiorespiratory endurance
Consumption of fresh beetroot juice by physically active people has the potential to alleviate the effects of hypoxia and strengthen cardiorespiratory endurance [8]. This means that performance improves during workouts when the effort exceeds five minutes. As observed, beetroot juice showed its ergogenic (naturally stimulating) effects on average 150 minutes after drinking one serving (about 150 ml).
- Effects of beetroots on muscles
Fresh beetroot juice increases blood flow and aids muscle function (contraction and relaxation). According to research, beetroot juice supplementation reduces muscle pain and fatigue [9] and affects their post-workout recovery. This is because beetroots contain large amounts of polyphenols, betalains and nitrates, which have antioxidant and anti-inflammatory effects [10].
How to consume beetroots to reap maximum health benefits?
Most studies on athletes mention beetroot juice. And it is under this form that the vegetable provides the most benefits. That’s why in autumn and winter it’s worth serving yourself beetroot “shots”, which will not only provide vitamins and minerals, but will affect performance and better muscle work.
Not everyone likes the mildly earthy taste of beetroot juice, but just add an apple, carrot and fresh lemon to make a delicious and healthy mixture. Use the resulting pomace to make vegan chops or oatmeal cookies.
Beetroots are also worth baking and pickling. Pickles enable us to take care of our gut health, which determines our immunity. For generations, beetroot sourdough has been considered a healthy drink that is a treasure trove of vitamins and antioxidants. The only thing left to say is: cheers!
And in the spring, look for the often underestimated young beetroot leaves, or beet greens, in grocery stores and marketplaces. You can read more about it HERE.
……….
References:
[1] [6] [7] Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity, https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.2577, dostęp online: 19.09.2023.
[2] [3] Sentkowska, A.; Pyrzyńska, K. Old-Fashioned, but Still a Superfood—Red Beets as a Rich Source of Bioactive Compounds. Appl. Sci. 2023, 13, 7445 - https://doi.org/10.3390/app13137445.
[4] Rokkedal-Lausch T, Franch J, Poulsen MK, Thomsen LP, Weitzberg E, Kamavuako EN, Karbing DS, Larsen RG. Chronic high-dose beetroot juice supplementation improves time trial performance of well-trained cyclists in normoxia and hypoxia. Nitric Oxide. 2019 Apr 1;85:44-52. doi: 10.1016/j.niox.2019.01.011. Epub 2019 Jan 24. PMID: 30685420.
[5] Fisher-Wellman K, Bloomer RJ. Acute exercise and oxidative stress: a 30 year history. Dyn Med. 2009 Jan 13;8:1. doi: 10.1186/1476-5918-8-1. PMID: 19144121; PMCID: PMC2642810.
[8] Domínguez R, Cuenca E, Maté-Muñoz JL, García-Fernández P, Serra-Paya N, Estevan MC, Herreros PV, Garnacho-Castaño MV. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. 2017 Jan 6;9(1):43. doi: 10.3390/nu9010043. PMID: 28067808; PMCID: PMC5295087.
[9] Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts, https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0204-9, dostęp online: 19.09.2023.
[10] Rojano-Ortega D, Peña Amaro J, Berral-Aguilar AJ, Berral-de la Rosa FJ. Effects of Beetroot Supplementation on Recovery After Exercise-Induced Muscle Damage: A Systematic Review. Sports Health. 2022 Jul-Aug;14(4):556-565. doi: 10.1177/19417381211036412. Epub 2021 Aug 16. PMID: 34399653; PMCID: PMC9214898.