Beetroot, often recognized by its striking crimson hue, is being highlighted by experts for a range of potential health benefits, including supporting cardiovascular health, enhancing exercise performance, and possibly boosting libido. The root vegetable is a source of essential vitamins and minerals, alongside nitrates, which play a key role in its purported health-promoting properties.
One of the primary benefits associated with beetroot consumption is its impact on blood pressure. Scientific studies have indicated a link between drinking beetroot juice and reduced blood pressure. This effect is attributed to the conversion of dietary nitrates in beetroot into nitric oxide in the body. Nitric oxide helps to relax and widen blood vessels, allowing blood to flow more freely, which can lead to lower blood pressure. A 2018 review of studies found that beetroot had a notable influence on systolic blood pressure and a less substantial effect on diastolic blood pressure. The findings suggested a beneficial impact for both healthy individuals and those with elevated cardiovascular risk.
Workplace wellness nutritionist Lily Soutter notes that while most studies on exercise performance and blood pressure have examined daily beetroot juice consumption, whole beetroot can be a valuable addition to a balanced diet several times a week. It contributes significantly to fiber, folate, and potassium intake.
The root vegetable's vibrant color is due to compounds called betalains, which possess antioxidant and anti-inflammatory properties. Antioxidants help protect cells from damage caused by free radicals, which are unstable molecules that can contribute to aging and inflammation. By neutralizing these free radicals, betalains are thought to support overall health and may play a role in protecting against chronic diseases, though further research is needed to fully understand their long-term effects.
Beetroot is also a source of nutrients such as folate (vitamin B9), manganese, vitamin C, potassium, magnesium, and iron. A standard 80g serving, equivalent to about three small baby beetroots or three heaped tablespoons of diced beetroot, can provide a significant portion of the recommended daily intake for folate. This serving size also offers a good amount of manganese, which is important for bone and joint health. While beetroot is relatively low in calories, it is also a source of fiber, though it is moderately high in carbohydrates and natural sugars.
Experts suggest pairing beetroot with foods rich in Vitamin C, such as lemon juice or oranges, to enhance the absorption of iron.
Regarding its potential to boost libido, the connection is hypothesized to stem from beetroot's ability to improve blood flow through the dilation of blood vessels via nitric oxide. Good blood flow is considered important for erectile function. However, current evidence supporting this claim is limited, with most positive research focusing on the cardiovascular and exercise performance benefits of nitrates found in beetroot.
For digestive health, beetroot provides gut-friendly fiber and prebiotics like pectin, which can fuel beneficial gut bacteria. The fermentation of these prebiotics by gut bacteria produces short-chain fatty acids that support the health of the gut lining. However, beetroot's high FODMAP content can cause digestive discomfort, such as bloating and gas, in some individuals with sensitive guts or Irritable Bowel Syndrome.
Caution is advised for individuals taking certain medications. Those on drugs for high blood pressure, heart failure, or kidney disease should be mindful of consuming large amounts of beetroot or concentrated supplements, as the nitrates can potentially cause a significant drop in blood pressure. People with pre-existing low blood pressure should also exercise caution with concentrated supplements. Furthermore, individuals with chronic kidney disease (stages 3-5) should be aware of beetroot's potassium content, which could lead to electrolyte imbalances. Beetroot's high oxalate content may also be a concern for those prone to calcium oxalate kidney stones.
When choosing beetroot products, it is recommended to be aware of added salt and sugar in pickled varieties. For probiotic benefits, seeking out fermented beetroot products may offer additional advantages for gut health.
