Contents
A few words about beetroot
The beetroot is a plant of the Amaranth family grown in the temperate zone. Among cultivated plants, one can distinguish deciduous beets – grown for edible leaves, and root beets. The following varieties of root beets include: sugar beet and red beet grown for the root and fodder beet – grown for fodder. The individual types of beet differ in morphology, appearance, taste and climatic conditions. Red beet is popular in Poland. It is used in the food industry, among others for salads, frozen meals, but also for the production of natural dyes (betacyanins) which are a food additive.
Preparation of beetroot juice
Beet juice can be obtained in many ways – for example with a juicer, various types of juicers or a blender. The market offers a variety of equipment for processing fruit and vegetables. How do they differ and which one to choose? It all depends on your own preferences. The juice obtained from the juicer has a clear and thin consistency, and its preparation is quick compared to other devices. It is best to consume this beetroot juice as soon as possible – it is not suitable for storage. In turn, juices obtained from juicers and blenders are thicker and more filling. When consumed, you can feel microplastics, which for many gourmets is an advantage, and for some a disadvantage (e.g. for children). The preparation of such juices requires more time, but they have a longer shelf life, and most importantly from the nutritional perspective – a higher nutritional value. The high speed of juicers results in a greater loss of vitamins and minerals, as well as dietary fiber compared to, for example, a slow juicer. Most juices are prepared from root beets.
The nutritional value of beets
- Vitamins (B vitamins, including folic acid, vitamin C)
- Minerals (potassium, iron, magnesium, calcium, sodium, manganese, zinc, copper)
- Organic acids (malic, tartaric, citric and oxalic)
- Dyes (betalains – mainly beta cyanine, carotenoids, anthocyanins)
- Dietary fiber
The energy value of beetroot is about 43 kcal per 100 g of fresh product. The main ingredient of beetroot is carbohydrate, while protein and fat are present in a small amount. The glycemic index of raw beetroot oscillates around 30, and its value increases to 65 after cooking.
Health benefits of beetroot juice
- Lowering the level of total cholesterol and LDL lipoproteins (bad cholesterol) in people with elevated cholesterol levels
- Prevention of cardiovascular diseases, incl. atherosclerosis and coronary heart disease
- Lowering blood pressure in people with hypertension
- Antitumor properties – preventive action of betacyanins against cancers of the neck, colon and breast
- Myocardial protective effect – preventing necrosis of heart tissues during chemotherapy
- Supporting the work of the liver – detoxifying effect
- Increasing the body’s exercise tolerance
- Supporting the maintenance of the acid-base balance
- Antioxidant properties
Natural supplement for athletes
According to the classification of supplements by the Australian Sports Institute, beetroot juice is in group A – a group of supplements 100% safe for health, the effectiveness of which is scientifically proven. Research shows that immediate (2-3 hours before exercise) and chronic (3-15 days) nitrate supplementation in the form of beetroot juice show an improvement in exercise capacity. It has been suggested that the greatest benefits of juice intake can be observed by athletes in continuous sports with a duration of 5-30 minutes, as well as players practicing team sports with episodes of higher intensity. So far, there is insufficient evidence of a positive effect of nitrates on physical activity of longer duration (more than 40 minutes).
Health hazards
Red beet is one of the species that store large amounts of heavy metals. The accumulation of these compounds occurs as a result of the uptake of metal ions from the soil by the plant roots and by the deposition of leaf dusts and their transport to the interior of the beet. Among heavy metals, the greatest threats to human health are cadmium, mercury and lead. Beets also accumulate nitrites (V), which in the acidic environment of gastric juice are reduced to nitrates (III), which results in a toxic effect on the body. Due to the health risks mentioned, the consumption of beetroots and the level of nitrates should be particularly controlled in children, the elderly and breastfeeding women. Moreover, young beetroots contain a large amount of oxalate, which may predispose some people to stone formation, especially those at risk of kidney stones.
Fashion and controversy
The growing popularity and a number of often false information on websites (not confirmed by scientific research) lead to the belief that beetroot juice works wonders, and what’s more, it is a magic cure for various diseases. Its properties, on the other hand, are often revalued. The juice is credited with tremendous properties in the treatment of anemia, but it is underestimated that the best absorbed by the body is heme iron – found in animal products. Moreover, nitrite (III) converted in the body oxidizes iron, resulting in the formation of methaemoglobin, which is unable to carry oxygen. As a consequence, excessive consumption of beetroot juice in the event of anemia can have the opposite effect. Drinking beetroot juice will not cure anemia and cancer. It can only be an addition to the daily diet, supplement micronutrients and act as an antioxidant.
There is no doubt that beetroot juice has a beneficial effect on health. It is easy to prepare and tasty – it goes well with fruits such as apple or lemon. Beetroot juice is a good dietary supplement for people who are healthy, physically active, as well as sick or at risk, e.g. cardiovascular diseases. However, it is worth remembering about reasonable portions, a balanced diet and a healthy lifestyle. This juice cannot be the basis of a diet or a remedy for diseases. Certainly, further comprehensive scientific research on the impact of beetroot juice on human health is necessary.
References Bailey S.J., Fulford J., Vanhatalo A., Winyard P.G., Blackwell J.R., DiMenna F.J. et al., Dietary nitrate supplementation enhances muscle contractile efficiency during knee-extensor exercise in humans, „J Appl Physiol” (1985), 109 (1), 2010, s. 135−48 Clements W.T., Lee S.R., Bloomer R.J., Nitrate ingestion: a review of the health and physical performance effects, „Nutrients.” 6 (11), 2014, s. 5224−64. Das S., Williams D., Das A., Kukreja R.: Beet Root Juice Promotes Apoptosis in Oncogenic MDA-MB-231 Cells While Protecting Cardiomyocytes Under Doxorubicin Treatment. Mol Cell Biochem. 2016 Oct;421(1-2):89-101 Jones AM.: Dietary nitrate supplementation and exercise performance Sports Med 2014, 44:35 – 45. Kołota E., Adamczewska-Sowińska K., Red and leaf beetroot, Warsaw: Hortpress, 2006 Nizioł – Łukaszewska Z., Gawęda M .: Comparison of the elemental composition of red beet (Beta Vulgaris L.) roots depending on the variety. Fragm. Agron. 32 (2) 2015, 79–86 Siervo M., Lara J., Ogbonmwan I., Mathers J.: Inorganic Nitrate and Beetroot Juice Supplementation Reduces Blood Pressure in Adults: A Systematic Review and Meta-Analysis. The Journal of Nutrition-Nutrition and Disease. J Nutr. 2013 Jun;143(6):818-26
Photo 1: https://pixabay.com Photo 2: https://pixabay.com