Beetroot (Beta vulgaris): Health benefits and Side effects

Beetroot (Beta vulgaris L.) belongs to the family Chenopodiaceae and is also known as red beet. This plant is native to the Mediterranean region, nowadays cultivated in many parts. Beetroot health benefits are it acts as an expectorant, diuretic, and sedative.

Important fact: Beetroot was used as an aphrodisiac to overcome sexual weakness in ancient times.

Nutritional value of Beetroot

Antioxidants like betalains that is, betacyanins (red-violet pigments) and betaxanthins (yellow pigments) are the main compounds found in beetroot. Flavonoids, polyphenols, vitamins, and folic acid other components are as follows (1).

Beetroot health benefits

1. May treat anxiety disorder

Anxiety and depression are two major health-related issues that mainly result from stress-related disorders.  Beetroot health benefits are due to its potential antioxidants like betalains and betaine, Vitamin C, and flavonoids of beetroots act as anxiolytics and antidepressants (2).

2. May lowers blood pressure

A rich source of dietary nitrate in beetroot helps in the reduction of blood pressure. It converts nitric oxide and prevents hypertension. Therefore probably reduces the risk of cardiovascular events (3).

3. May have anti-thrombotic and anti-inflammatory properties

Beetroot juice contains a variety of potentially bioactive phytochemicals, including betalains and flavonoids. Which may prevent clotting and leukocyte adhesion. Thus having anti-thrombotic and anti-inflammatory effects (4).

4. Improve athletic performance

High nitrate supplementation of beetroot juice helps in improving performance during high-intensity intermittent exercise by increasing nitric oxide (NO) levels. Therefore beetroot juice can improve cardiorespiratory endurance and oxygen uptake in athletes by increasing efficiency in athletes (5).

5. Protects liver

The antioxidants like betalains, flavonoids, and phenolics present in beetroot protect against hepatotoxicity. These compounds help in scavenging free radicals to inhibit lipid peroxidation increase antioxidant defenses and protect the liver (6).

6. May prevent dementia

Nitrate in beetroot juice increases cerebral blood flow to the brain and improves connections within the motor community (7). Therefore, beetroot juices improve the early stages of dementia and cognitive performances in the aging brain (8).

8. Treat anemia

Anemia is mainly associated with iron deficiency and has serious implications. Beetroot contains compounds like flavonoid phenols. These compounds increase serum iron levels, a mild increase in hemoglobin, and ferritin. Therefore it can be stated that beetroot possesses hematopoietic effects and treatment of anemia (11).

9. Good for pregnancy

Beetroot is one of the richest sources of folate, which is important for a healthy heart and for women trying to conceive, as it helps prevent spinal cord defects in the baby (12).

10. Healthy heart

Betaine in beetroot, reduces high-density lipoprotein (HDL), low-density lipoprotein (LDL), and total cholesterol (TC). Therefore, inhibits chronic inflammation and reduces the risk of cardiovascular disease (13).

11. Prevents birth defects

Folic acid is one of the ten essential vitamins in the human diet and plays a significant role in preventing neural tube defects. Beetroot contains a high amount of folate and vitamin which may help in preventing birth defects (14).

12. Antidiabetic

Beetroot juice was a particularly rich source of betalain, neo betanin, and dietary nitrate which reduced blood glucose and postprandial insulin response and thus may be beneficial to diabetics (15).

13. Prevents respiratory infections

Nitric oxide (NO) plays an important role in the immune response. Beetroot juice contains dietary nitrate which increases in bioavailability of NO, which could be expected to boost innate immune defense in upper and/or lower airways (16).

Side effects of Beetroot

1. Kidney stone

Beetroot contains anti-nutritive oxalates. The oxalates are mainly responsible for kidney stones as they increase the accumulation of calcium oxalate stones. Therefore, it will be still recommended not to take excess for people who have the tendency to develop kidney stones (17).

2. Beeturia

Excessive intake of beetroot may result in beeturia in some people. It is a condition where your urine may appear pink. If the patient finds this condition, should avoid beetroot-containing foods and beverages and the person may be underlying anemia or GI malabsorptive underlying condition (18).

3. Allergy

Allergy to beetroot is very rare but for precaution, the person should not eat beetroot because inhalation of vapor from boiling beetroot precipitated rhinoconjunctivitis and asthma (19).

Healthy Recipes of Beetroot

Beetroot and leaves are edible, delicious, rich in nutrition, and easy to add to our diet by including pickles, salads, and soups, and also used as a natural coloring agent.

1. Beetroot juice

Beetroot juice is a rich source of potent antioxidants and nutrients. it can be used for blood pressure, cardiovascular disease prevention, healthy liver function, for cancer prevention.

Preparation

1. Beetroot (2 to 3)
2. Mint (4 to 5 sticks)
3. Ginger (half teaspoon)
4. Lemon (as per taste)
5. Cucumber (1 to 2 cucumbers)

Wash all the above ingredients. Peel the beetroot and cut it into pieces. Blend them with mint, ginger, lemon and cucumber, and a little water.

2. Beetroot soup

Beetroot soup can be made with onion, carrots, tomato, and garlic by adding oil and cooking all vegetables. Blend into a smooth puree adding a little cold water. Transfer the puree back into the pan, add the strained cooking liquor, and boil it.

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