Future Nutrition range © Specialist Supplements Ltd 2011  0845 094 3627 Brilliant beetroot - the “super root” The unassuming and humble beetroot is, you may be surprised to learn, hiding a multitude of incredible nutritional benefits within its deep purple-red layers. It is so much more than just the boring (yet admittedly tasty) pickled beetroot you normally find in the supermarket - it is now widely recognised as a “superfood”. But why? The basics on beetroot Beetroot, also sometimes referred to as the "table beet", "garden beet" or "red beet", is one of a number of cultivated varieties of beets (Beta vulgaris), and perhaps the most frequently encountered kind, in North America, Central America and Britain. It is a cool-weather biennial that is cultivated as an annual. Beets are grown from seeds sown in early spring and are ready to harvest 60 to 80 days after planting. Fortunately for those of us in Britain and other cold countries, they are not harmed by frost; in fact, hot weather can toughen the roots. Thus, in places with very hot summers, they are planted in early autumn for winter and spring harvest. As such, fresh beets are available for us to enjoy all year! So we know that it tastes great, but what makes beetroot a superfood? Well, it is a rich source of both complex carbohydrates and protein and it has high levels of a wide selection of vitamins, minerals and other essential nutrients. Happily for slimmers and those of us watching our weight, it also has a very low caloric value and is almost entirely free of fats. It does have a relatively high sugar content, but at the same time it has a very low glycemic load of 2.9. In other words, the sugar conversion process is rather slow and allows for a stabilisation of sugar levels in the blood. A brief history of beetroot Beetroot was first included in the diets of people in the eastern Mediterranean and the Middle East (although, at the time, only the leaves were ingested). The Romans then went on to discover the amazing root, which (at the time) was red and carrot-shaped! They used it for various medicinal purposes. The beetroot, as we know it today, was only developed in the sixteenth century. Over the years, it became popular in Central and Eastern Europe too. Modern varieties of beets come from the sea beet, an inedible plant that grows wild along the coasts of Europe, North Africa and Asia. The garden beet has been cultivated for thousands of years. Today, beets are grown in several places around the world. The potential health benefits associated with beetroot Antioxidants and nutrients Like other superfoods, beetroot (and beet greens) are a fantastic source of powerful antioxidants (e.g. Betacyanin, the pigment that gives beetroot its colour) and nutrients, including magnesium, manganese, sodium, potassium, phosphorus, soluble fibre, calcium, iron, Vitamins A, B and C, folic acid and betaine. However, it is beetroot's ability to absorb and store extremely high levels of nitrate that earns it the “super-root” title. Cholesterol reduction Beet fibre has been linked in clinical trials to the lowering of cholesterol levels. Blood pressure Clinical research has suggested that beetroot could help to lower blood pressure and thus help to prevent cardiovascular problems. This effect is attributed to the high nitrate content of the beetroot, which results in the formation of a gas called nitric oxide in the blood, which widens blood vessels and lowers blood pressure. Physical performance Other clinical tests have found that beetroot can have a positive effect on physical exercise and performance. In studies conducted by Exeter University in the United Kingdom, researchers found cyclists who drank a half-litre of beetroot juice several hours before setting off were able to ride up to 20% longer than those who drank a placebo blackcurrant juice. Cardiovascular disease and liver function (detoxification) It is widely believed that beetroot's carotenoids and flavonoids can help to reduce the oxidation of LDL cholesterol, which could lead to damaged artery walls and ultimately heart attacks and strokes. Similarly, betaine found in beetroot lowers plasma homocysteine, a possible risk factor for cardiovascular disease. Liver disease Several early studies have shown that betaine may also protect against liver disease, especially the build-up of fatty deposits in the liver caused by alcohol abuse, protein deficiency or diabetes, among other causes. When the liver is working properly, fats are broken down correctly, supporting weight loss, preventing fatigue and nausea. Betaine may also assist by helping to detox your liver. Other potential benefits • Beetroot contains folic acid, which is critical for normal tissue growth. It is also therefore regarded by many to be an important dietary inclusion for women planning a pregnancy. • Beetroot contains the mineral silica. This helps the body to use calcium, which is important for musculo-skeletal health and is also necessary for healthy skin, hair, nails and bones. • Beetroot is thought to support physical stamina and, due to its high iron content, helps to alleviate anaemia and fatigue. Young beetroot leaves are a better source of iron than spinach! • Recent medical evidence has declared beetroot a “mood food”. It has been shown to contain the compound betaine, which enhances the production of the body’s natural mood-enhancer, serotonin. • It is thought that beetroot can support the immune system, through its incredible range of vitamins and nutrients, which mean our bodies are better able to fight infection. These nutrients help to stimulate the re-oxygenation of cells and the production of new blood cells. • The cellulose content of beetroot acts as a bulk residue and increases peristalsis. Its regular use can therefore help to prevent recurring constipation. • Betaine in beetroot can also potentially help individuals with hypochlorhydria, a condition causing abnormally low levels of stomach acid, by increasing stomach acidity. 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