Beetroot is a root vegetable also known as ‘Beet’ or ‘Chukunder’. It has recently gained popularity as a superfood due to the presence of essential nutrients such as folate, potassium, iron and vitamin C.
Beetroot is beneficial for the skin due to its anti-ageing property. It’s juice can be applied on the face to get a youthful looking skin. Consuming Beetroot on a daily basis, in the form of raw salads, might be effective in managing anemia as it increases the concentration of iron in the blood. Beetroot is also rich in antioxidants that help promote healthy functioning of the heart which therefore helps in the management of blood pressure. It is also known to have aphrodisiac properties that help improve sexual desire in men as well as manage erectile dysfunction.
Excessive consumption of Beetroot might sometimes make stools or urine red or pink in colour. Beetroot is also extensively used as a coloring agent in the food industry[2-5].

What are the synonyms of Beetroot?

Beta vulgaris, Palanki, Chukunder, Chakunder, Sensira, Neysisa, Sensirayi, Bitpalang, Shakharkand, Bipfruit, Garden Beet, Red beet, White sugar beet, Foliage beet, Leaf beet, Spinach beet, Salaq, Silikh, Chakundar[1]

What is the source of Beetroot?

Plant Based

Benefits of Beetroot

What are the benefits of Beetroot for Athletic performance?

Modern Science View

Beetroot might improve athletic performance due to the presence of inorganic nitrates. It reduces pulmonary oxygen uptake and increases the efficiency of high-intensity exercise[9].

Ayurvedic View

Beetroot helps to improve athletic performance due to its Guru (heavy) property. It also increases Kapha and makes the body healthy and strong. Regular intake of Beetroot enhances energy level and helps to maintain athletic performance.
Tips:
1. Take 1-2 raw Beetroots.
2. Wash and cut them in pieces.
3. You can also add your favorite vegetables to it.
4. Squeeze 1/2 lemon to it.
5. Sprinkle salt to taste.
6. Have it with or before meals.

What are the benefits of Beetroot for Liver disease?

Modern Science View

Beetroot might protect against liver damage and disease. Beetroot contains a chemical called Betanin that stimulates the production of antioxidant proteins in the body. These proteins protect against oxidative damage caused to the liver cells[7].

What are the benefits of Beetroot for High triglycerides?

Modern Science View

Beetroot might lower triglyceride levels in the blood. It is due to the presence of flavonoids and/or saponins[5][6].

Ayurvedic View

High cholesterol is due to an imbalance of Pachak Agni (digestive fire). Impaired digestion at the tissue level produces excess waste products or Ama (toxic remains in the body due to improper digestion). This causes accumulation of bad cholesterol and blockage in the blood vessels. Including Beetroot in your diet helps to promote Agni (digestive) due to its Ushna (hot) potency. It also reduces Ama and helps in controlling high cholesterol level in the body.
Tip
1. Take 1-2 raw Beetroots.
2. Wash and cut them in pieces.
3. You can also add your favorite vegetables to it.
4. Squeeze 1/2 lemon to it.
5. Sprinkle salt to taste.
6. Have it with or before meals.

What are the benefits of Beetroot for Hypertension (high blood pressure)?

Modern Science View

Beetroot might reduce blood pressure due to its high inorganic nitrate content. The nitrates are converted into nitric oxide that widen the blood vessels and regulate blood pressure[8][10].

How effective is Beetroot?

Insufficient evidence

Athletic performance, High triglycerides, Hypertension (high blood pressure), Liver disease

Precautions when using Beetroot

Breastfeeding

Modern Science View

It is safe to take Beetroot in food amounts. However, it is advisable to consult your doctor before taking Beetroot supplements during breastfeeding[5].

Patients with kidney disease

Modern Science View

Consult your doctor while taking Beetroot if you have kidney diseases[5].

Pregnancy

Modern Science View

It is safe to take Beetroot in food amounts. However, it is advisable to consult your doctor before taking Beetroot supplements during pregnancy[5].

Recommended Dosage of Beetroot

Beetroot Juice - ½ -1 cup or as per your requirement.
Beetroot Capsule - 1-2 capsule of Beetroots twice a day.
Beetroot Powder - ½ - 1 teaspoon or as per your requirement.

How to use Beetroot

1. Beetroot Salad
a. Take 1-2 raw Beetroots.
b. Wash and cut them in pieces of your desired shape and size.
c. You can also add your favorite veggies to it.
d. Squeeze ½ lemon to it.
e. Sprinkle salt to taste.
f. Have it with or before meals.

2. Beetroot Juice
a. Take ½ - 1 cup of Beetroot juice.
b. Add orange or pomegranate juice to it.
c. Drink it preferably in the breakfast.

3. Beetroot Capsule
a. Take 1-2 capsules of Beetroot.
b. Swallow it with water preferably after meals twice a day.

4. Beetroot Powder
a. Take ½ -1 teaspoon of Beetroot powder.
b. Swallow it with water or honey preferably after meals twice a day.

Frequently asked questions

Q. Can we eat Beetroot raw?

Modern Science View

Eating raw Beetroot is better than eating it in the cooked form. The raw Beetroot is much sweeter in taste and has nutrients intact than the cooked one.

Q. Can we drink Beetroot juice on empty stomach?

Modern Science View

Beetroot juice can be taken on an empty stomach. It has a characteristic taste. It can be taken concentrated or by diluting it with orange or pomegranate juice.

Q. What does Beetroot juice do?

Modern Science View

Beetroot is a rich source of natural chemicals called nitrates. Nitrates changes into nitric oxide in the body which improves the blood flow and regulates blood pressure. Beetroot juice also helps to boost stamina.

Q. Is Beetroot a Superfood?

Modern Science View

Yes. Beetroot is considered as superfood. It is rich in minerals such as potassium, betaine, magnesium, folate, vitamin C and nitrates.

Q. Can Beetroot leaves be eaten?

Modern Science View

Yes, Beetroot leaves can be eaten.They can be either steamed, sauteed, added to soups and can also be eaten raw[21].

References

1
Balkrishnan A.Chukunder.Ayurved Jadi Buti Rehsya. Danik Bhaskar.2017.
2
Clifford T, Howatson G, West DJ, et al. The Potential Benefits of Red Beetroot Supplementation in Health and Disease.Nutrients.2015;7(4):2801–2822.
3
Hamedi S, Honarvar M.Beta vulgaris - A mini review of traditional uses in Iran, phytochemistry and pharmacology.Curr Drug Discov Technol.2018;15:1.
4
Miraj S.Chemistry and pharmacological effect of beta vulgaris: A systematic review. Der Pharmacia Lettre.2016;8(19):404-409.
5
WebMD.Beet: Uses, Side effects, Doses, Interactions [Internet].Atlanta [last updated in 2016].
6
Al-Dosari M, Alqasoumi S, Ahmad M et al.Effect of beta vulgaris l. on cholesterol rich diet-induced hypercholesterolemia in rats.Farmacia.2011;59(5):669-678.
7
Krajka-Kuźniak V, Paluszczak J, Szaefer H.Betanin, a Beetroot component, induces nuclear factor erythroid-2-related factor 2-mediated expression of detoxifying/antioxidant enzymes in human liver cell lines.Br J Nutr.2013;110(12):2138-2149.
8
Coles LT, Clifton PM.Effect of Beetroot juice on lowering blood pressure in free-living, disease-free adults:a randomized, placebo-controlled trial.Nutr J.2012;11(1):1-6.
9
Cermak NM, Gibala MJ, Van Loon LJC.Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists.Int J Sport Nutr Exerc Metab.2012;22(1):64-71.
10
Lidder S, Webb AJ.Vascular effects of dietary nitrate (as found in green leafy vegetables and Beetroot) via the nitrate-nitrite-nitric oxide pathway.Br J Clin Pharmacol.2013;75(3):677-696.
11
Gilchrist M, Winyard PG, Fulford J et al.Dietary nitrate supplementation improves reaction time in type 2 diabetes:development and application of a novel nitrate-depleted Beetroot juice placebo.Nitric Oxide - Biol Chem.2014;40:67-74.
12
Wootton-Beard PC, Brandt K, Fell D et al.Effects of a Beetroot juice with high neobetanin content on the early-phase insulin response in healthy volunteers.J Nutr Sci.2014;3:e9.
13
Jaiswal A, Ganeshpurkar A, Awasthi A et al.Protective effects of Beetroot extract against phenyl hydrazine induced anemia in rats.Pharmacogn J.2014;6(5):1-4.
14
Gayathri Priya N, Malarvizhi MM, Annal M et al.Beetroot juice on haemoglobin among adolescent girls.IOSR J Nurs Heal Sci.2013;2(1):9-13.
15
Maheshwari RK, Parmar V, Joseph L.Latent therapeutic gains of Beetroot juice.World J Pharm Res.2013;2(4):804-820.
16
Zielińska-Przyjemska M, Olejnik A, Dobrowolska-Zachwieja A et al.In vitro effects of Beetroot juice and chips on oxidative metabolism and apoptosis in neutrophils from obese individuals.Phyther Res.2009;23:49-55.
17
Kapoor VP.Herbal cosmetics for skin and hair care.Nat Prod Radiance.2005;4(4):306-314. 18. Pratik MB, Ashok VG, Pranita AG.A quest of Anti-acne potential of herbal medicines for extermination of MDR Staphylococcus aureus.Int J Pharm Sci Invent.2014;3(6):12-17.
18
Pratik MB, Ashok VG, Pranita AG.A quest of Anti-acne potential of herbal medicines for extermination of MDR Staphylococcus aureus.Int J Pharm Sci Invent.2014;3(6):12-17.
19
Chawla H, Parle M, Sharma K et al.Beetroot:a health promoting functional food.Inventi Rapid: Nutraceuticals.2015;2016(1):1-5.
20
Ormesher L,Myers J E, Chmiel C. Effects of dietary nitrate supplementation, from beetroot juice, on blood pressure in hypertensive pregnant women: A randomised, double-blind, placebo-controlled feasibility trial.Nitric Oxide.2018(80):37-44.
21
Kumar Y. Beetroot: A Super Food.International Journal of Engineering studies and Technical Approach2015:1(3):20-26.
22
Kapadia GJ, Tokuda H, Konoshima T et al.Chemoprevention of lung and skin cancer by Beta vulgaris (beet) root extract.Cancer Lett. 1996:100(1-2):211-4.

Disclaimer

The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.