Eat your beets!
It's time to plant your early spring garden in the south. Today I explore the health benefits of beetroot.
Last Saturday, we were blessed with some beautiful weather in Atlanta. Crisp temperatures in the 50’s-60’s and plenty of sunshine. My husband and I took this opportunity to start planting some of early spring crops in our home garden: beets, swiss chard, sweet peas, radishes, and lettuce.
Looking for some fun beet recipes? Food & Wine magazine published a delicious list of 27 Brilliant Beet Recipes that will inspire your palate!
There is something just wonderful about beets. I love to sauté the young leafy tops with a splash of olive oil and some chopped garlic or roast the beetroot in the oven, slicing it to serve over a salad bed of arugula with pecans and goat cheese. Beets are more than just a delicious vegetable, though. Beets carry a lot of important nutrients and are exceptionally rich in nitrates, which can help to lower systolic blood pressure.
A search of the scientific literature under the key terms of “pharmacology of beetroot” yielded an impressive 546 scientific articles, with 232 of these being clinical trials! Here, I cover some of the major findings about this delicious and medicinal edible plant.
What is a beet?
The scientific name of the beet plant is Beta vulgaris and it belongs to the Amaranthaceae family. This is the same plant family where you find other important crops like spinach, amaranth, and chard. Indeed, chard and sugar beet are different varieties of the same species (Beta vulgaris). Beets thrive primarily in temperate to cool climates or during cooler seasons, with an optimal growing period ranging from 8 to 10 weeks in ideal weather conditions. They achieve their best growth in deep, loose soils that are rich in organic matter.
Beet greens (leaves) are edible when young and can be cooked like spinach, though the main purpose of the garden beet is to grow its nutrient-rich taproot. The shape of the taproot varies from spherical to elongated and slender. The skin and flesh typically exhibit a dark purplish-red hue, although some varieties can be almost white or orange. Beet greens are rich in riboflavin, iron, and vitamins A, C, and K, while the roots of the beet are rich in riboflavin, folate, manganese, and the antioxidant betaine.
What are the medicinal uses of beetroot?
Beetroots have long been valued in traditional medicine for their health benefits, which modern research supports. Studies suggest that regularly consuming beetroot can help lower the risk of diseases such as obesity, diabetes mellitus, and cardiovascular disease. This vegetable is also noted for its potential in cancer prevention and heart disease protection, mainly due to its natural nitrate content that enhances nitric oxide availability. This is particularly important for managing conditions like hypertension and improving endothelial function.
The distinct red and yellow pigments in beetroot, known as betalains, are not just natural colorants but also contribute significantly to its health-promoting properties. These pigments, primarily betacyanins for the red color and vulgaxanthin I for the yellow, are potent antioxidants with anti-inflammatory effects. Additionally, betalains have shown antimicrobial, antiviral, and hepatoprotective activities, highlighting beetroot's various health benefits.
What do the clinical studies tell us?
Athletic Endurance
A 2024 systematic review and meta-analysis of 27 randomized controlled trials conducted on muscular endurance and/or strength in healthy male individuals found that consumption of beetroot-based supplements resulted in an overall significative effect for muscular strength and endurance in a fatigued, but not resting state.
Body Composition
A 2023 systematic review and meta-analysis of 12 randomized controlled trials evaluating the effects of beetroot or nitrate supplements on body composition indices concluded that neither beetroot or nitrate supplementation ameliorates body composition indices.
Cardiovascular Risk in COPD
A 2023 randomized, double-blind, placebo-controlled trial on stable chronic obstructive pulmonary disease (COPD) patients (81 patients) found that in people with COPD, long-term supplementation of dietary nitrate in the form of beetroot juice, led to a consistent decrease in blood pressure, linked to enhanced endothelial function and an increase in exercise capacity.
Cognitive Performance
A 2024 double-blind randomized placebo-controlled two-period crossover clinical trial with 44 participants receiving beetroot supplements or placebo concluded that the acute administration of beetroot supplement improved some aspects of cognitive performance in healthy males and females, especially regarding memory and frontal lobe function.
Inflammation in Diabetes
A 2022 randomized clinical trial of beetroot juice consumption by 52 patients with type 2 diabetes mellitus measured effects on oxidative stress and inflammation, both of which are major factors contributing the initiation and progression of diabetes. The study found that daily beetroot juice consumption reduced levels of some, but not all, inflammatory markers assessed.
The Takeaway
Beets offer many benefits in terms of nutrition, rich in antioxidant molecules, vitamins, and minerals. Clinical studies show the medicinal promise of beetroots for a number of health conditions and for boosting athletic performance in healthy adults.
Like anything in life, I always recommend moderation and balance. So maybe don’t go all beets every day, ha! If you enjoy some color on your plate, in your soup or juice, this is a great ingredient to include in a balanced healthy diet!
Yours in health, Dr. Quave
Cassandra L. Quave, Ph.D. is a scientist, author, speaker, podcast host, wife, mother, explorer, and professor at Emory University School of Medicine. She teaches college courses and leads a group of research scientists studying medicinal plants to find new life-saving drugs from nature. She hosts the Foodie Pharmacology podcast and writes the Nature’s Pharmacy newsletter to share the science behind natural medicines. To support her effort, consider a paid or founding subscription, with founding members receiving an autographed 1st edition hardcover copy of her book, The Plant Hunter.
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All of the Recipes from Food and Wine magazine include oil; but to combat obesity, diabetes, reflux, cough and more we are committed to only eating whole food fats like tahina or avocado.
I love beets!! How is there not a beet emoji?
I don’t know about beetroot juice and supplements, the evidence you present is not that compelling to me… but you had me at hello with just the word beet. I will try to eat more, and wish I could plant some in a fairytale garden but as you know I’m city bound.
Surprised the planting season in the south might start this early?! Still freezing cold in Philly.
Beets are a hassle to prepare, so I use this instant pot recipe sometimes:
Prepare Beets: Rub and wash the beets under cold running tap water. If your beets come with greens & stems, trim them off and save them for another dish (stir-frying with garlic tastes great). Trim off & discard the roots.
Pressure Cook Beets: Pour 1 cup (250ml) cold tap water in the pressure cooker. Place a trivet or steamer basket in the Instant Pot
Pressure Cooking Method: High Pressure, then Quick Release
Beets Circumference: Texture Preference (Firm & a little crunchy – Soft with some chew)
5 inches: 11 – 15 minutes
5.5 inches: 14 – 18 minutes
6 inches: 17 – 21 minutes
6.5 inches: 18 – 23 minutes
7 inches: 20 – 25 minutes
7.5 inches: 24 – 28 minutes
8 inches: 27 – 31 minutes
8.5 inches: 30 – 34 minutes
9 inches: 32 – 36
Peel and Serve: The skins are edible. To peel or not to peel is of personal preference. Cut beets into quarters (you can wear disposable gloves to handle the beets if you don't want beet-stained fingers). Season with salt if desired and serve hot or cold.
Good luck with you planting and growing and harvesting and eating 😋