Beetroots and Swiss chard are very closely related and share the same botanical name and the green leaves of the beetroot can be cooked and eaten similarly to spinach and Swiss chard. Beetroots are typically red but there are also white and golden varieties.
Beetroots are ideal for treating anaemia.
With the high iron content, beetroot juice regenerates and reactivates red blood cells, supplies the body with fresh oxygen and helps the normal function of vesicular breathing. The betaines in beetroot function to reduce the concentration of homocysteine, a chemical that has been associated with the risk of heart disease. Beetroot also helps prevent spina bifida in babies when consumed during in pregnancy. Red beetroots possess beta-cyanin which gives them their deep red colour and provides the essential ingredient which can assist the body with recovery from many ailments when consumed regularly.
Beetroot increases the uptake of oxygen by the body due to its high nitrate content. One study showed that drinking beetroot juice could increase an individual's stamina and brain function by 16%. Nitrate is responsible for proper functioning of the brain and the transmission of nerve impulses which helps with brain function which can help to prevent and treat dementia. The betaine content is helpful in treatment of depression as it enhances the production of serotonin and the amino acid, tryptophan, helps to relax the mind and create a sense of well-being.
Beetroots can reduce blood pressure because they are rich in nitrates which produces nitric oxide in the blood and this causes widening of blood vessels and lowering of blood pressure. In studies, it has been found that consumption of about 500 grams of beetroot or 500 ml of beetroot juice every day reduces a person’s blood pressure within around six hours.
Nitric oxide regulates the blood flow and retards clogging of blood vessels by inhibiting platelet aggregation and the development of inflammatory cells. Nitrite also provides protection against ischemia/reperfusion injury in the myocardial vasculature which shows that it plays an important role in cardiovascular homeostasis.
Beetroots are a good source of potassium which is a vasodilator that means it dilates the blood vessels. When vessels are dilated, they become relaxed and this then also lowers the blood pressure throughout the body and therefore clots are less likely to form.
Beetroots are also rich in silicon which helps the body to use calcium efficiently and this is very important for the health of the bones, hair, muscles, nails and teeth. One glass of beetroot juice a day can reduce the risk of osteoporosis.
Beetroot fibre has antioxidant properties due to the presence of enzymes like glutathione peroxidase that has been shown to increase the number of white blood cells, which detect and eliminate harmful bacteria, fungi and viruses. Beetroots are also rich in glutamine, an amino acid, beneficial for the health and maintenance of the gastrointestinal tract.
Beetroots are low in fat and contain no cholesterol, but they possess the highest sugar content of all vegetables so should be consumed in moderation by those wishing to lose weight. Beetroot has a medium glycaemic index (GI) of 64 which means that it releases blood sugars slowly. This property stabilises the blood sugar levels while satiating the sugar craving so is a good choice for individuals with diabetes.
Beetroot health benefits