Beetroot is “in” as a vegetable for juicing. This is because the juice is particularly rich in natural nitrates, which help to widen arteries, thereby lowering blood pressure.
Daily intake of fresh beet juice increases oxygen availability by up to 14% in muscle cells. This translates into improved stamina, not only for athletes, but for anyone who tires quickly when walking, researchers say.
Beets contain various phytonutrients called betalains (betanin and vulgaxanthin), seen in the purplish-red hue of the vegetable. These are antioxidants and anti-inflammatories, provide detoxification and possibly help reduce tumours.
The two carotenoids lutein and zeaxanthin, renowned for their ability to strengthen the retina and reduce macular degeneration, are also found in beets.
Then there’s betaine, which helps with cardiovascular problems. It’s a type of vitamin that helps regulate dangerous inflammation and reduce the build-up of homocysteine in the system.
Keep in mind that beets lose their nutritional benefits when cooked for a long time. The best cooking method is therefore to wash/brush fresh beets well, leaving about a centimetre on both sides to reduce “bleeding”. Then cut them in quarters and steam until just tender. You can also grate beets into a salad.
If your urine turns pink after eating beets (beeturia), you may have untreated iron-deficiency anaemia, as not everyone gets beeturia. It may be a good idea to take vitamin C with iron-rich foods, and extra vitamin B12 for pernicious anaemia.
Older men should be careful with iron supplements though, as iron is an oxidant, and overly high levels can be dangerous.