The health benefits of a diet rich in fruits and vegetables have led to a growing interest in so-called functional foods with beneficial and protective properties for the body, of which beets are part.
Beet is rich in water, mineral salts such as potassium, phosphorus, calcium and iron, and vitamins, particularly those in group B (B1, B2, B3). There is no shortage of rich fibers and proteins. On the other hand, it is low in calories, so its intake is indicated, if you follow a low-calorie diet.
Red beets mainly contain natural red and yellow pigments, called betalains, which give this root a color that varies from reddish to violet or yellow to orange. Thanks to this particular dye, red beets are used in different productions, such as the natural food coloring.
Therefore, red beet juice contains not only a high level of biologically accessible antioxidants, but also many other micronutrients essential for well-being, such as magnesium, folic acid, ascorbic acid, zinc, sodium, niacin, biotin, carotenoids and flavonoids .
Beet also provides a valid source of nitrates, a natural means to increase the availability of nitric oxide, useful to prevent and control diseases associated with its reduced bioavailability, in particular hypertension, and to preserve endothelial function (tissue function).
Thanks to its components, red beet is considered a complement in the treatment of a series of diseases such as hypertension, atherosclerosis and cardiovascular diseases, type 2 diabetes, dementia and diseases associated with oxidative stress and inflammation. Therefore, we analyze its beneficial effects on health in more detail.
The intake of beet juice or concentrate is effective in strengthening endogenous antioxidant defenses, helping to protect cellular components from oxidative damage that can damage and kill cells. Oxidative stress has been linked to numerous diseases, such as stroke and neurodegenerative diseases and heart disease.
The antioxidants contained in some foods, such as those contained in red beets (polyphenolic compounds, rutin, epicatechin and caffeic acid), are useful to reduce these stressful situations for the body; They are also effective in improving athletic performance, reducing oxidative stress induced by intense and prolonged exercise.
In addition, the antioxidant capacity of beet juice is much greater than that of vegetable juices (such as tomatoes and carrots) and fruit juices (such as orange and pineapple). Only pomegranate juice showed a superior antioxidant capacity. Therefore, red beet supplementation could be a promising strategy to help control the pathological states of oxidative stress, such as liver disease and cancer.
The alteration of the normal function of the endothelium (tissue that covers the inner surface of the blood vessels, lymphatic vessels and the heart), given mainly by cellular aging, is a primary risk factor for several cardiovascular disorders and has been implicated in the mechanism of onset of hypertension and atherosclerosis.
Therefore, the use of red beet is considered useful thanks to its natural content of highly absorbable nitrites, capable of preserving or restoring endothelial function, carrying out a protective action on the cardiovascular system. It has been shown that even a small amount of nitrates can significantly increase intravascular function; In addition, an integration with beet juice, or root consumption directly in bread, can significantly reduce systolic and diastolic blood pressure.
Red beet is an excellent adjuvant in the treatment of a series of clinical pathologies associated with oxidative stress and inflammation. Its components, particularly betalaine pigments, are in fact powerful antioxidants, anti-inflammatories and anti-cancer drugs.
The antioxidant and anti-inflammatory activities of beet and its compounds have drawn attention to its possible use in oncology; In fact, chronic inflammation is increasingly implicated in the development of malignant tumors and attempts are being made to use substances, such as beta-amine and beet extracts, to try to reduce and suppress these inflammatory states.
The intake of red beet is useful to counteract cognitive deficits and neurodegeneration, due to a diminished ability of our body to generate nitric oxide; In fact, a decrease in this gas can compromise normal brain function and neuronal activity (communication between brain cells). Therefore, it is conceivable that a nitric oxide generator (derived from nitrites), such as beets, has the potential to improve cerebral blood flow and reduce age-related cognitive deficits.
Red beet seems, therefore, to be a food source of health promotion agents that have a potential therapeutic effect for the treatment of various pathologies; in fact, the high iron content helps prevent anemia; facilitates digestion by promoting the production of gastric juices; helps prevent deficiencies thanks to its mineral salts content, especially in the most vulnerable segments of the population, such as children and the elderly; It has powerful antioxidant properties because it is rich in flavonoids, substances that fight free radicals and oxidative stress; helps to regularize the intestine, thanks to its good supply of fibers; The anti-inflammatory and cardiovascular protection effects have been clearly demonstrated by several in vitro studies in animals and humans, thanks to their anthocyanin content.
In addition, in addition to being useful in preventing cardiovascular and cancerous diseases (especially colon cancer), beet supplementation helps reduce blood pressure, reduce inflammation, prevent oxidative stress, preserve endothelial function and restore cerebrovascular hemodynamics, improving cognitive performance.
Although it is preferable to consume fresh red beets with intense colored leaves and hard roots, on the market there are packages of this root already boiled and preserved in a vacuum that can be consumed naturally or slightly heated in the microwave. If it is raw, it is very important to wash it well and dry it before storing it in the refrigerator in a paper bag for food. Raw or cooked, it can be eaten seasoned with simple lemon juice and extra virgin olive oil and possibly a pinch of salt. When combined with lemon, the vitamin C contained in this fruit will allow greater absorption of the iron contained in the root.
If you want to eat it raw, you can grate it finely and add it to a carrot and cucumber salad. Lessa, on the other hand, is an adequate accompaniment to accompany fish or meat dishes; It is also possible to boil and taste the leaves. Beet is highly prized in combination with boiled potatoes or mashed potatoes, chives and lemon juice.
