Beetroot

Beetroot is a member of the Chenopodiaceae family and is classified under the root category. It has an earthy taste, sweet flavour, and numerous health benefits. This plant has been used medicinally and for its edibility since ancient times. The bulbous taproot of this plant is consumed mainly as it is. However, beet greens are also edible and quite nutritious. Being rich in iron, folate, and antioxidants, beetroot is now the new skyrocketed modern nutrition because it boosts physical performance, promotes healthy skin, and improves cardiovascular functions.

Beetroot is reddish-purple in colour resulting from the presence of powerful antioxidant betalains. It is cooked and processed into powder, juice, and supplements so that people can consume it flexibly during daily life.

Source of Beetroot

Beetroot is native to the Mediterranean region and is widely cultivated everywhere, from the United States and Europe to parts of Asia. Best grown under cool climates, both the root and leaves are used.

Beetroot has various names in other places and languages because it is used worldwide. Some of the most common alternative names are:

• Chukandar 
• Red Beet
• Garden Beet
• Harvard beet
• Chard

Beetroot is full of nutrients. It has essential vitamins and minerals that keep your body in good condition. Nutritional value per 100 grams of raw beetroot is as follows:

Properties of Beetroot

Beetroot enjoys many healthy benefits since it is full of nutrients. Some of these healthy benefits make beetroot a superfood:

• Antioxidant: Beetroot, being rich with betalains, aids in the prevention of oxidative stress and cell damage.
• Anti-inflammatory: It contains compounds that reduce inflammation in the body.
• Detoxifying: Supports liver function by promoting detoxification.
• Blood Pressure Regulator: Strongly contains nitrates to control blood pressure levels.
• Performance Enhancer: It raises stamina and endurance since it modifies blood flow.

1. Beetroot for Athletic Performance

The nitrates in beetroot are some of the ingredients that play a huge role in athletic performance. Beetroot offers athletes an improvement in oxygen efficiency and blood flow to perform better during high-intensity exercises. Scientists have proved through experiments that beetroot juice consumed before work-out significantly increases stamina and endurance for more extended periods to stay in good physical activity.

2. Beetroot for Liver Disease

It has long been practised in folk medicine. It maintains the liver's health through its content, which includes betaine, which helps prevent fat aggregation within the liver. Thus, it may help prevent liver diseases such as NAFLD or non-alcoholic fatty liver disease. In addition, it stimulates bile production and detains the liver from toxic material accumulation.

3. Beetroot for High Triglycerides

The fibre content in beetroot, coupled with its bioactive compounds like betalains, has been known to reduce triglycerides in the blood. Triglycerides have always remained a dangerous risk factor associated with heart diseases, and intake of beetroot may help mitigate such risks due to improved lipid profiles.

4. Beetroot for Hypertension (High Blood Pressure)

High blood pressure significantly contributes to cardiovascular disease cases, and beetroot is an excellent remedy. Nitrates present in beetroot cause the creation of nitric oxide. Nitric oxide allows relaxation of the blood vessels that, in turn, lowers the blood pressure. It has been found that regular use of beetroot juice can positively affect both systolic and diastolic blood pressure.

5. Beetroot for Anti-Wrinkle

Beetroot is exceptionally rich in antioxidants, which prevent skin ageing by reducing oxidative stress and encouraging the production of the collagen protein. Regular consumption of beetroot powder benefits for skin reduces fine lines and wrinkles, making the skin appear young and healthy.

6. Beetroot for Anti-Dandruff

Beetroot juice or powder may be applied to the scalp to eliminate dandruff. The anti-inflammatory chemicals found in beetroot soothe the scalp, and nutrient-rich profile nourishes the hair follicles, thus promoting healthy hair growth, which leads to sparse dandruff.

7. Beetroot for Heart

The heart finds beetroot very useful because it contains natural nitrates, which can be converted into nitric oxide in the body. Nitric oxide helps expand the blood vessels, increasing blood circulation and decreasing blood pressure. Regular use of beetroot has lowered the occurrence of cardiovascular diseases like hypertension, stroke, and heart failure.

• Boosting the production of nitric oxide enhances the flow of blood.
• Both systolic and diastolic pressure are lowered.
• It reduces the risk of complications related to heart conditions.

8. Beetroot for Brain

Beetroot is a good brain conditioner as it augments blood supply to the brain, thus improving the function of cognition and the sharpness of the mind. The nitrates in beetroot are converted to nitric oxide in the human body, which aids in oxygenating the brain, enhancing memory and the ability to concentrate. This can prove to be beneficial to the elderly and patients at risk of neurodegenerative diseases such as dementia.

• Boosts oxygen supply to the brain, thereby improving cognitive wellness.
• May slow down the progression of age-related memory loss.
• Improves concentration and mental acuity.

9. Beetroot for Inflammation

Beetroot is rich in anti-inflammatory compounds, primarily betalains, that inhibit chronic or lingering body inflammation. This type of inflammation is a risk factor for diseases such as arthritis, heart disease, and diabetes. Regular consumption of beetroot can help reduce inflammatory conditions and lower pro-inflammatory marker levels.

• High in betalains that do not promote inflammation.
• Assists in the relief of symptoms of arthritis and other inflammatory conditions.
• Lowering the content of inflammatory enzymes and cytokines.

10. Beetroot for Oxidative Damage

The antioxidants in beetroot - betalains and vitamin C- help prevent damage caused by free radicals within the human body. Such oxidative stress is said to be related to premature ageing, chronic diseases, and degenerative conditions. Thus, beetroot, high in antioxidants, could help neutralise free radicals and support overall cellular health.

• Contain betalains and other antioxidants that fight oxidative stress
• Prevent cell damage and support healthy ageing. 
• It reduces the likelihood of chronic diseases, including cancer and heart disease.

11. Beetroot for Cancer

There is some evidence that beetroot possesses potential antitumor activity, mainly through its antioxidant, betalains. These colourings have been found to inhibit the multiplication of some types of cancer cells and induce apoptosis in cancerous cells. This is a relatively promising development, though much work remains before it can be generally touted as a protection against colon or stomach cancer.

• Betalains in beetroot may prevent the proliferation of cancer cells
• Induces apoptosis in cancer cells
• May avoid the risk of colon, stomach, and breast cancers

12. Beetroot for Athletes

Another benefit of beetroot that has made it notably known in the world of athletics is that it improves human performance by enhancing physical efficiency. It is rich in nitrates, which increase oxygen use efficiency, thus promoting endurance and stamina. Intake of beetroot juice before exercise results in improved performance, faster recovery, and decreased exhaustion.

• Increases oxygen utilisation by the muscle at the time of exercise
• Increases endurance and reduces fatigability
• Improves stamina and recovery in athletes.

Beetroot can be incorporated within the list of delicious and tasteful vegetables, owing to its flexibility in usage and health-supporting qualities. Its use is not just restricted to a frying pan; it plays a much more critical role in the form of a few age-old remedies and modern medicine. Due to such a high nutritional profile, beetroot can be mainly applied to ameliorate cardiovascular conditions, cognitive function, and inflammation and combat oxidative damage. Here are a few uses of beetroot, both as a superfood and as a natural remedy.

1. Culinary Use

Beetroot is known for its versatility as a kitchen ingredient. It can be used in the following ways:

• Raw: Added in salads or smoothies for its unique flavor and rich nutrients.
• Cooked: Used in soups or curries as a side dish.
• Juice: Popular for its health benefits in supporting overall health along with other ingredients like apples, carrots, pomegranates, tomatoes etc
• Pickling: Enjoyed as pickled beets and has a longer shelf life.

2. Natural Dye and Food Colouring Agent

The betanin content in beetroot acts as a deep red pigment and can be employed as a natural food colouring agent

3. Cosmetic Uses

Beetroot powder is often incorporated into natural skincare these days due to its antioxidant benefits, and its extract can be used as a natural lip and cheek tint.

4. Unani Medicine

Beetroot is commonly used in the Unani system of medicine for its potential to detoxify the liver and support digestion. It has also been researched to be beneficial in muscle damage recovery during anaerobic exercise.

Beetroot is generally safe for most people, but the following needs to be considered:

• Pregnancy and Breastfeeding: Beetroot is not poisonous during pregnancy or breastfeeding and can be used appropriately. An excess of it should be avoided.
• Diabetes: Since beetroot contains natural sugars, diabetics are expected to monitor sugar levels in the blood while eating plenty of it.
• Kidney Disease: Individuals prone to developing kidney stones or already have kidney problems should avoid excessive intake of beetroot as it is relatively rich in oxalate.
• Alcohol: Beetroot juice should be avoided in the consumption of alcohol as it may retard the proper metabolization by the body.

1. Raw Beetroot

Steps to use:

• Peel and chop the raw beetroot into small pieces.
• You can take it as a salad or mix it in your smoothie.
• It can be grated into salads to increase crunch and nutrition content.

2. Beetroot Juice

Steps to use:

• Wash and peel the beetroot, then put it in your blender or juicer.
• Drink the juice when you have an empty stomach.
• Add a squeeze of lemon or mix with other fruits like carrots or apples to enhance the taste and nutrition.

3. Beetroot Powder

Steps to use:

• Mix 1-2 teaspoons of beetroot powder in water or your preferred smoothie.
• Blend well until it is completely dissolved, then consume once a day.
• You can also combine beetroot powder with other superfoods, including spirulina or moringa, to maximise its nutritional gain.

4. Beetroot Face Mask (for Skin)

Steps to use:

• Mix 1 tbsp beetroot juice or beetroot powder with honey and yoghurt.
• Apply to your face, and let the pack be on your face for 10-15 minutes.
• Wash off with lukewarm water, leaving you with glowing, rejuvenated skin.

5. Beetroot Soup

Steps to use:

• Peel and chop beetroot. Boil this in garlic, onions, and vegetable stock.
• Grind this into a smooth paste.
• Season with salt, pepper, and herbs of thyme or rosemary to taste.

• Beetroot Juice: 200-250 ml a day
• Beetroot Powder: 1-2 teaspoons a day.
• Raw Beetroot: 1-2 medium-sized beets a day.

• Beetroot is a nutrient-rich vegetable with many vital vitamins, minerals, and antioxidants.
• It protects heart health, cognitive function, and even exercise performance. This, too, promotes well-being for the skin.
• Beetroot comes in various intakes- raw, juiced, roasted, or powdered.
• Safety comes with everything, but do it in moderation, and some people may find it challenging to consume.

Conclusion 

Beetroot stands out as a vibrant and nutrient-packed superfood that supports overall health. Whether consumed as a vegetable, juice, or powder, it offers a natural way to boost energy, improve heart health, and support various bodily functions. Its role in both traditional and modern wellness practices highlights its versatility and effectiveness. While generally safe, it's important to be mindful of possible side effects and use it appropriately. Including beetroot in your diet can be a simple yet powerful step toward better health and vitality for both men and women.