Root for the Beet
Functional foods have become more of a trend in recent years. As a result, more research is needed to uncover more breakthroughs on how certain foods impact human health. One food choice that rings loud and clear is beetroot. In addition to its distinguishing color, it possesses several properties that boost our metabolism and repair damaged cells. Within the food industry, this vegetable has been primarily used as a colorant in food products and dietary supplements. But this root veggie deserves more respect, more focus to capture and incorporate its full range of antioxidants. These antioxidants have the potential to extend shelf life and ensure food quality in a variety of packed foods that are high in protein and fat. Let’s chop it up and get a better understanding of our beloved friends, beets.
Beets belong to the Chenopodiaceae family, and their scientific name is Beta vulgaris. Ironically, there are other cultivated types of root beets, which are leafy green chard and spinach beets. It's common for beets to have a purple color, but they can also have yellow pigments. There are a lot of ways to cook beetroot. It can be eaten raw, made into juice, baked, boiled, or deliciously served roasted, pickled, or cooked into a soup. Several Central and Eastern European cultures commonly serve beetroot soup. For hundreds of years, beets have been utilized as a therapeutic medicine to ease constipation, the bubble guts, inflammation of the joints and dandruff. This stuff is being studied by big pharma for its antihypertensive, hypoglycemic, and antioxidant properties. The nutraceutical sector has explored many different ways to incorporate beetroot into their dietary supplement products. Beets come in a variety of dosage formats, including juices, and juice mixtures, gels, tablets, crunchy beetroot slices, fermented bread, and beetroot supplemented bread.
From a nutritional perspective, beetroot has the following nutritive values: Vitamin A, thiamine (B1), riboflavin (B2), niacin (B3), ascorbic acid (vitamin C), calcium, iron, phosphorous, total fiber, fat, carbohydrates, protein, and calories. But beetroots are not limited to the nutrients listed above. Per 100g of this plant, it contains the following antioxidants: alkaloids, steroids, glycosides, flavonoids, terpenoids, saponins, beta-carotene and much more. Three secondary compounds that provide key functional attributes that are associated with beetroot are betalains, betaine and nitrates. Beet root is also known as a mild laxative and is used for internal cleansing. In the science community, beetroot's fiber content is widely acknowledged as an intestinal peristaltic agent. Beetroot's fibers are pectin, cellulose, and arabinose polymers, which are all weight loss friendly. This vegetable can lower blood cholesterol, which is due to its polyphenols and dietary fiber composition. These components promote cholesterol and cholesterol metabolites excretion from the gut.
Betalains are distinctive nitrogen-containing colorants present in plants. The betelains associated with Beta vulgaris are two groups of chemical compounds. Betacyanins give red and violet colors, while betaxanthins give yellow. Colorants like betalain are used in food. Interestingly enough, the most popular betalains in red beets are betanin, which contains phenolic and cyclic amine groups that function as antioxidants.
Betaine also known as trimethylglycine is a substance widely present in most living organisms and many dietary sources such as seafood, spinach, and wheat germ. Although the net content of betaine in beets is approximately 0.3 – 0.4 percent, this compound is responsible for osmolyte (regulates osmotic pressure in cells and tissues), protect cells, proteins, and enzymes from environmental stress (such as dehydration, extreme temperature etc..). Betaine has a vital part in decreasing the blood level of homocysteine, a critical element in the harsh development of atherosclerosis. According to recent research, betanin's antioxidant properties are due to the unsaturated benzene ring.
The third compound is nitrate, which is essential for giving beets its hypotensive effects. Nitrate-induced vasodilation occurs when nitrates are absorbed by the intestine. It is then taken up by the blood, and nitrates are concentrated in saliva. Upon release in the oral cavity, bacteria on the tongue bioactivate nitrates and turn them into nitrites. Nitric oxide is converted from salivary nitrites in stomach acid, but some of those nitrites are absorbed into the bloodstream to increase plasma levels. Beta vulgaris nitrates, being bioconverted to nitrite and nitric oxide, are responsible for lowering blood pressure and vasoprotection. In sports food, nitrate is a key ingredient. Human vasculature is relaxed by this compound, resulting in improved blood flow during rest and exercise. The supplementation of red beetroot nitrate also reduces the oxygen cost of low-intensity exercise and improves tolerance to high-intensity exercise.
Beets have the talent to influence iron metabolism. Energy intake is related to iron intake. Bioavailability varies a lot because nutritional iron deficiency anemia is common. For treating anemia, traditional European medicine suggests red beet juice. Traditionally, beets were used as a remedy for blood loss or weak blood conditions. Red beetroot compounds boost intestinal iron absorption in several ways. Ascorbic acid and other organic acids make iron more bioavailable. Beetroot is loaded with ascorbic and citric acids.
It's time to promote the concept of nothing being destined for waste. Research really backs it up. Studies have shown that the consumption of raw beet juice and cooked beet has a difference in antihypertensive effects. S. Asgary et al found raw beet juice had a stronger antihypertensive effect than cooked beet juice. If your foodscapes are edible, make it your business to get creative with them. There's so much goodness in beets, so it's about time you started eating them. Don't be afraid to give them a try. Don’t panic when your urine turns pickish or bright red. That's just unabsorbed betalains, which is technically known as beturia. Meanwhile, stain your teeth purple! Ultimately, work with your physician and nutritionist on a suitable way to include this bright food choice in your meal plan, especially if one is suffering from urolithiasis. As always Stay Strong & Stay Vivid!
Reference
Chen, L. et al. (2021). Beetroot as a functional food with huge health benefits: Antioxidant, antitumor physical function, and chronic metabolomics activity. Foodscience-nutrition.com. https://doi.org/10.1002/fsn3.2577.
Babarykin, D et al. (2019). Red Beet (Beta vulgaris) Impact on Human Health. Journal of Biosciences and Medicines. https://doi.org/10.4236/jbm.2019.73007.
