Give me red: Heart-healthy benefits of beetroot

Beetroot may not always be a part of your grocery list, but experts say it should. They highly recommend including beets in everyday diet for a healthy heart. Some studies also assert the health benefits of beets. They state that it is good for the heart and can be incorporated in the diet in several interesting ways.

Mumbai-based dietitian Nidhi Joshi says, although beetroot may not be popular due to its earthy and slightly pungent taste, it should be included in the weekly grocery list.

She explains that this root vegetable is a great source of vitamins and minerals like folate, magnesium and potassium which boost your heart health.

“While some people may not like the earthy bittersweet taste, there are ways of enhancing its sweetness by boiling and cooking this vegetable in different ways,” explains Joshi.

Why are beets good for your heart?

Experts point out the health benefits of beets, claiming that it is high in dietary nitrate which is very effective in lowering hypertension. “Dietary nitric oxide acts as a vasodilator, which means it lowers the cholesterol level by widening the blood vessels, thereby increasing blood flow,” explains Joshi.

According to a study published in the British Heart Journal, beetroot juice with high nitrate content given to the research participants appeared to restore the function of the endothelium (cells that line the inside of all blood vessels). The endothelium plays a crucial role to keep the blood vessels functioning normally. However, this function is lost due to inflammation. The researchers also found that blisters healed more quickly in the group who drank the nitrate-rich beetroot juice, and the number of inflammatory white blood cells (in fluid samples taken from their blisters) were lower after three days.

Priyanka Rohatgi, chief nutritionist, Apollo Hospitals, Bengaluru, says that antioxidants present in beetroot fight cell damage and reduce the risk of heart conditions.

She further explains that beetroot is packed with betalains, which are nitrogen-containing pigments having antioxidant properties. They are also known for their anti-inflammatory and anti-cancer properties. “Betalains are responsible for giving beets their bright red colour,” explains Rohatgi. These are also used as a food colourant.

A review article published in the journal Plants states that food colourants like betalains have chemoprotective effects which combat oxidative stress and maintain the oxidant-antioxidant balance in the body.

In addition, beets help in maintaining better gut health as it improves digestion and reduces constipation because of its high fibre content. “It promotes good bacteria in your gut, thereby improving your immunity and keeping health issues at bay,” adds Rohatgi.

Various ways of consuming beetroot

According to nutritionists, although beetroot can either be juiced or made into a smoothie or raita (beetroot mixed with curd and spices), it is best to have it in raw form to get the maximum benefits.

“One can also grate it to prepare parathas and even mix it with besan cheela (gram flour pancake) batter,” says Joshi.

To make it more palatable, it can be grated and mixed with lemon juice which not only enhances its taste, but also helps in better absorption.

Boiling the beetroot enhances its sweetness, and you can make any dish of your choice out of it.

Rohatgi says you can also consume beets by slicing and infusing them in water or by making a soup or vegetable dish with it. It also goes well with curd and grated coconut.

However, people who consume beetroot may sometimes get alarmed when their stool turns red, or their urine appears pinkish or reddish. “While it may look like blood, it is actually the beetroot’s colour pigment that causes the stool or urine to turn red, which is harmless,” explains Rohatgi.

Low blood pressure and beetroot

Joshi explains that people who are suffering from low blood pressure should consume less of beetroot as it may further lower the blood pressure. “Beets are high in oxalates, which can lead to kidney or gall bladder stones,” adds Rohatgi. She explains that excessive consumption of beets can also lead to issues like gout.

Takeaways

• Beetroots are good for heart health as they come packed with nutrients like nitric oxide, folate and betalains.
• While nitric oxide relaxes the heart’s blood vessels and increases the blood flow, betalains are powerful antioxidants which protect the heart and body against oxidative stress and several other health conditions.
• People suffering from low blood pressure should consume beetroot in moderation. Excessive consumption of beets can also lead to issues like gout.