Beetroot: The local superfood

The earthy taste is unmistakable: Beetroot, an often underestimated vegetable, is a real treasure trove of numerous nutrients and many health benefits. Beetroot can relieve the liver or be of great benefit to competitive athletes in terms of improving performance. In this article we will examine the many positive properties of beetroot and show why it should be an indispensable part of a balanced diet. Because beetroot is a real all-rounder for our immune system and health.

Beetroot - origin of this healthy energy booster

The beetroot, also known as red turnip or red tuber, is a type of beet. Its origins lie in the Mediterranean region, which explains its preference for a temperate climate. Around 2000 years ago, the Romans brought this plant to Europe, where it is now widespread. In Germany, it is mainly known as a winter vegetable. Even in ancient times, it was known and valued not only as food, but also for its healing properties.

The exact origin of the name "beetroot" is uncertain. One theory says that it comes from the beds in which it was grown, while another theory points to the Latin word "beta" for turnip. The color of the tuber is also interesting, as it acquired its intense red color through breeding in the 19th and 20th centuries. In addition to the well-known red variety, there are also less common types such as the white beetroot or those with smaller tubers.

Beetroot has always been cultivated for its versatile use in cooking, medicine and as a dye, as it is a real source of energy for health.

What nutrients are contained in beetroot?

Beetroot is more than just a colorful addition to our diet. This tuber, which is deeply rooted in human history and valued as a valuable food in many cultures, offers a wealth of ingredients that can be important for the body and well-being. From vitamins to minerals to unique plant compounds - this vegetable contains an impressive range of components.

Let's delve into the world of ingredients that make this remarkable tuber a must-have in any balanced diet. In particular, bioactive and highly concentrated beetroot juice concentrates can add value to your well-being.

Vitamins

Beetroot is rich in numerous vitamins that are important for the body. As a classic superfood, it contains vitamin A, vitamin B and vitamin C. Vitamin C in particular is known to be an essential vitamin for the immune system. It helps fight infections, promotes wound healing and is considered an antioxidant that protects cells from damage caused by free radicals.

It is also rich in various B vitamins, including folic acid (vitamin B9), vitamin B6 and, to a lesser extent, vitamin B12. Folic acid is particularly important for pregnant women as it helps prevent birth defects and assists with cell division and the formation of red blood cells. Vitamin B6 is involved in more than 100 enzyme reactions in the body. It contributes to brain development and supports the immune system.

Vitamin A is present in beetroot in the form of beta-carotene, which is converted into vitamin A in the body. Vitamin A is important for vision, the immune system and skin health.

The variety of these vitamins found in the red tuber contribute to overall well-being and support numerous bodily functions, from strengthening the immune system to promoting healthy skin and eyes. The antioxidant properties of some of these vitamins may also help reduce inflammation and lower the risk of chronic diseases.

Minerals

Beetroot also contains a number of important minerals that are essential for various body functions:

1. Potassium: This mineral is crucial for maintaining normal blood pressure. It helps regulate heart rate and is important for proper muscle and nerve function.
   
   
2. Magnesium: A mineral that plays a role in over 300 enzymatic reactions in the body, including energy production, muscle movement, and nerve function.
   
   
3. Iron: Particularly important for the formation of hemoglobin, the protein in red blood cells that carries oxygen around the body. Iron deficiency can lead to anemia and fatigue.
   
4. Calcium: Calcium is known for its role in forming and maintaining strong bones and teeth. Calcium is also important for blood clotting and nerve transmission.
   
5. Manganese: Involved in bone formation, blood clotting and reducing inflammation. It also plays a role in the metabolism of amino acids, carbohydrates and cholesterol.
   
   
6. Copper: Copper is particularly important for iron absorption, connective tissue development and neurological health.

These minerals contribute to a variety of bodily functions, including maintaining heart health, promoting strong bones and teeth, and supporting energy metabolism. The superfood beetroot can therefore be a valuable addition to a balanced diet.

Secondary plant substances

Phytochemicals are bioactive compounds found in many plants that can also provide a variety of benefits. Two important phytochemicals found in beetroot are betaine and betanin - which have numerous important functions for the body.

Betaine

Betaine is a versatile and important compound that performs several important functions in the human body. One of its main roles is reducing homocysteine, an amino acid that in high concentrations can increase the risk of cardiovascular disease. By converting homocysteine ​​to methionine, betaine helps reduce this risk. In addition, betaine acts as an osmoprotectant, meaning it protects cells from stressors such as high salt concentrations or extreme temperatures. This is crucial for maintaining cell volume and pressure, which in turn is essential for proper cell function.

Another important aspect of betaine is its potential liver protection, with evidence suggesting that it may help prevent liver disease, including fatty liver disease. Betaine is also often used as a dietary supplement by competitive athletes, with studies suggesting a positive effect on muscle strength and performance.

Betanin

Betanin is a betacyanin, a type of pigment responsible for the deep red color of beets. It has several health benefits:

1. Antioxidant effect: Betanin is a powerful antioxidant. It helps protect the body's cells from damage caused by free radicals. These can lead to chronic diseases and premature aging.
   
   
2. Anti-inflammatory properties: Betanin has many anti-inflammatory properties that can help reduce inflammation in the body.
   
   
3. Liver support: There is evidence that betanin may also support the liver's detoxification functions, thereby contributing to overall liver health.

In summary, betaine and betanin are valuable phytochemicals that can provide a range of health benefits, from cardiovascular support to antioxidant protection. Their presence in foods such as beetroot makes them an important component in a healthy and balanced diet.

Beetroot and nitrate – good for the heart?

Nitrates are natural compounds found in various foods, particularly green leafy vegetables and certain root vegetables such as beetroot. The link between beetroot and nitrate is particularly interesting and important for general well-being because beetroot is one of the vegetables richest in nitrates. When we consume foods high in nitrates such as beetroot, the nitrate is partially converted in the body to nitric oxide (NO). This process begins in the mouth, where bacteria on the tongue reduce the nitrate to nitrite. This is necessary and not a health concern because once nitrite enters the acidic conditions of the stomach, it can be further converted to nitric oxide.

Nitric oxide is very important to the body. It is a key molecule that plays an important role in various physiological processes, especially those related to the cardiovascular system. Nitric oxide helps regulate blood pressure by dilating blood vessels, which improves blood flow and lowers blood pressure. .

A study presented at the 2023 ESC Congress in Amsterdam also shows that patients undergoing cardiac catheterization can reduce the risk of kidney damage caused by contrast media by eating a diet rich in nitrates, such as beetroot. This study was conducted at Queen Mary University of London and St. Bartholomew's Hospital in London.

What are the benefits of beetroot for your wellbeing?

1. Lowering blood pressure: Due to its high nitrate content, beetroot can help lower blood pressure by dilating blood vessels and thus improving circulation.
2. Improve athletic performance: Nitrate-rich beetroot can increase oxygen uptake in the muscles, leading to improved endurance and performance.
3. Anti-inflammatory properties: The antioxidants contained in beetroot, such as betacyanins (e.g. betanin), can reduce inflammation in the body.
4. Promotes heart health: In addition to lowering blood pressure, the nutrients and fiber contained in beetroot contribute to general heart health.
5. Support liver function: The detoxifying properties of beets can promote liver health and help detoxify the body.
6. Improve digestive health: Beetroot is rich in fiber, which aids digestion and helps prevent digestive problems like constipation.
7. Eye health: The beta-carotenes found in beetroot may help protect eye health and reduce the risk of age-related eye diseases.
8. Improve cognitive function: The improved blood flow and oxygen supply to the brain through the nitrates contained in beetroot can support cognitive function.

Beware of too much oxalic acid in beetroot

Oxalic acid is a natural substance found in many plants, including beetroot. In small amounts, it is harmless to most people. However, in large amounts, it can cause health problems, especially for people with a tendency to kidney stones. Oxalic acid has the property of combining with calcium and can lead to the formation of kidney stones, which can be particularly problematic for people with a history or predisposition to such diseases.

Therefore, it is very important to keep the consumption of beetroot in moderation and to maintain a balanced diet to minimize the risk of excessive oxalic acid intake. People who have had problems with kidney stones or have particular sensitivities should carefully monitor their consumption of beetroot and other foods rich in oxalic acid. Nevertheless, beetroot remains a nutrient-rich superfood that should not be missing from a balanced diet. There are also methods, such as fermentation, that can reduce the oxalic acid content in beetroot, making it edible for a wider audience.

Reduce oxalic acid by fermenting beetroot

Fermentation of beetroot, a process in which beneficial bacteria and yeasts break down the oxalic acid, is an effective method of significantly reducing its levels. This process is not only easy to implement, but also beneficial for intestinal health. Fermentation also creates probiotic properties that can have a positive effect on the intestinal flora.

Reducing oxalic acid through fermentation makes beetroot accessible to a wider audience, especially those prone to kidney stones or sensitive to oxalic acid. In addition, fermented beetroot can provide a more intense flavor experience and is an innovative way to incorporate this traditional vegetable into the daily diet. With this method, we can enjoy the health benefits of beetroot without having to worry about the oxalic acid content.

Beetroot - healthy, tasty and powerful

Beetroot, with its deep roots in human culture and history, is proving to be a true superfood. This versatile vegetable, appreciated in ancient times for both its culinary and medicinal properties, is a treasure trove of nutrients that contribute significantly to promoting our well-being. With a rich supply of vitamins, minerals and phytochemicals such as betaine and betanin, beetroot offers numerous potentials: from regulating blood pressure to increasing athletic performance and supporting the heart and liver.

Despite the small risk associated with its oxalic acid content, beetroot remains a nutrient-rich addition to any balanced diet. Its ability to be enhanced through simple methods such as fermentation underlines its importance as a powerful and beneficial food in our daily diet. Whether consumed as a fresh vegetable or as a fermented juice concentrate, beetroot is healthy and delicious.

Sources

1. "Rediscovered: Local vegetables for everyday cooking." Bavarian State Office for Agriculture. September 2011. https://www.lfl.bayern.de/mam/cms07/publikationen/daten/informationen/wieder_entdeckt_gemuese_070118.pdf (last accessed on January 15, 2024)
2. Kent GL, Dawson B, Cox GR , et al. Effect of dietary nitrate supplementation on thermoregulatory and cardiovascular responses to submaximal cycling in the heat. Eur J Appl Physiol 118 , 657–668 (2018). https://doi.org/10.1007/s00421-018-3809-z (last accessed on January 15, 2024)
3. Eggebeen J, Kim-Shapiro DB, Haykowsky M, Morgan TM, Basu S, Brubaker P, Rejeski J, Kitzman DW. One Week of Daily Dosing With Beetroot Juice Improves Submaximal Endurance and Blood Pressure in Older Patients With Heart Failure and Preserved Ejection Fraction. JACC Heart Fail. 2016 Jun;4(6):428-37. https://pubmed.ncbi.nlm.nih.gov/26874390/ (last accessed on January 15, 2024)
4. Michael J Ormsbee, Jon Lox & Paul J Arciero (2013) Beetroot juice and exercise performance, Nutrition and Dietary Supplements, 5:, 27-35, DOI: 10.2147/NDS.S52664 (last accessed on 15.01.2024)
5. "Cardiac catheterization: Beetroot reduces kidney risk". https://herzmedizin.de/fuer-patienten-und-interessierte/aktuelles/news/herzkatheteruntersuchung-nitrat-senkt-risiko-nierenschaeden.html (last accessed on January 15, 2024)