Veggie of the month: Beetroot

Beetroot is a functional food, meaning that its components have been scientifically proven to enhance physical performance as well as reduce the risk of disease. When we think about beetroot we think about the pickled red stuff you get in bottles in the supermarket aisle beside the pickled gherkins and onions, and that is as far as our appreciation goes regarding this amazing root.

I remember a friend of mine telling me that one of her young colleagues at work thought that beetroot grew in bottles because that was the only form she had seen it in…..to which I pissed myself laughing. It’s a great shame that beetroot is nowhere as popular as some of the other roots and tubers available in the super market such as potatoes, turnip, carrots and parsnips.

Firstly it is important to understand that beetroot is a root and not a tuber.  Root crops only produce one root per plant were as tubers produce many vegetables per plant. All of the beetroot plant is edible, the leaves referred to beets and the vegetable referred to as taproot. Both aspects can be eating cooked or raw. Many of us tend to disregard the beets and only eat the root, when we do eat it we either boil, or roast the beetroot, very rarely do we consume it raw. Yes you can eat beetroot raw, its lovely grated or cut up into small chunks were you can experience its crunchy sweetness, but even better when consumed raw as your body benefits from the overwhelming nutrient content of this brilliant vegetable.

Beetroot is known for its red colour and the release of this colour in the excreta. The chemical pigment that is responsible for the red colour is called Betanin. When drinking beetroot juice this is the chemical that is ingested. Betanin is also known as a food dye and can be found in other foods such as Swiss chard. Betanin has been scientifically proven to reduce the concentration of the amino acid homocysteine

Homocysteine is produced through the breakdown of protein.  High levels of homocysteine is associated with poor vitamin B vitamin intake in particular 6 (Pyrodixine) and 12 (cyanocobalamin). High homocysteine levels increases oxidative stress, impairs endothelial function, promotes arteriosclerosis, as well as induce thrombosis. All of which are indicators for cardiovascular disease as well as dementia and Alzheimer. In short high levels of homocysteine is damaging to blood vessels which are the network system to the nourishment and waste disposal of tissues and organs.

Beetroot is a rich source of B vitamins in particular vitamin B6 which is also known to reduce homocysteine levels. As well as protecting blood vessels health, beetroot has been shown to improve cardio respiratory endurance performance due to the presence of nitrates which increase the production of nitric oxide, a chemical produced on the lining of blood vessel cells walls to bring about enhanced vasodilation (the dilating of blood vessels) allowing for the delivery of more oxygen to working muscles.

Beetroot is a rich source of Thaimin (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Folate (B9), Vit C, Beta Carotene (precursor to Vit A), Calcium, Iron, Magnesium, Manganese, Potassium, Sodium, and Zinc. It’s low in fat, high in fiber and low in sugars. And excellent food if on a weight loss or weight maintenance diet.  Many of the B vitamins are vital for efficiently releasing energy from food as well as looking after our nervous system. Vitamin A, C, Beta Carotene are powerful antioxidants along with zinc, iron and manganese which are important components within enzymes that are involved in the antioxidant process.

Calcium and magnesium are not only good for bone health but also muscle contraction and activity. Iron is important for oxygen transportation, manganese is also good for controlling insulin levels, potassium is good for reducing blood pressure, zinc is involved in immune function, wound healing and healthy cell development, sodium is important for muscle contraction, fluid balance and healthy nerve function.

The list of benefits regarding this functional food is endless, if you are a sporting enthusiast or looking to enhance your health through disease prevention then make this vegetable a permanent feature within your daily diet for sure.