Beetroot Powder and its Relationship with Health

Introduction

Beetroot (Beta vulgaris) is widely known for its bright red color, sweet taste, and unique nutritional properties. There has been a growing interest in the health benefits of beetroot, as it has been found to contain several bioactive compounds that may improve human health. This article will review the current scientific literature on the positive health effects of beetroot consumption.

Improving Cardiovascular Health

Several studies have suggested that beetroot may have a positive impact on cardiovascular health. In a randomized controlled trial, healthy adults who consumed 70 mL of beetroot juice daily for 6 weeks showed a significant reduction in systolic blood (1). Another study found that consuming 250 mL of beetroot juice daily for 4 weeks improved endothelial function in heart failure patients (2). Additionally, a systematic review and meta-analysis of 22 randomized controlled trials found that beetroot consumption significantly reduced blood pressure, especially in individuals with hypertension (3). These findings suggest that beetroot may have a beneficial effect on cardiovascular health.

Enhancing Athletic Performance

Beetroot has also been studied for its potential role in enhancing athletic performance. One study found that cyclists who consumed beetroot juice before a time trial had a 2.8% improvement in performance compared to those who consumed a placebo (4). This may be due to the high nitrate content in beetroot, which has been shown to improve oxygen utilization and reduce the oxygen cost of exercise (5). Another study found that beetroot supplementation improved muscle power in healthy adults (6). These results suggest that beetroot may be a useful supplement for athletes seeking to improve their performance.

Protecting Against Oxidative Stress

Beetroot is rich with antioxidants that can help protect against oxidative stress. One study found that consuming 70 mL of beetroot juice daily for 4 weeks improved antioxidant capacity in healthy adults (7). Another study found that consuming beetroot juice before exercise reduced oxidative stress and inflammation in healthy adults (8). Additionally, a systematic review and meta-analysis of 42 randomized controlled trials found that beetroot supplementation significantly increased antioxidant capacity in humans (9). These findings suggest that beetroot may have a protective effect against oxidative stress.

Conclusion

In conclusion, the available scientific evidence suggests that beetroot consumption may have several positive health effects. Beetroot has been shown to improve cardiovascular health, enhance athletic performance, and protect against oxidative stress. Given these potential benefits, individuals may consider incorporating beetroot into their diets.

References:

1. Hobbs DA, Kaffa N, George TW, et al. Blood pressure-lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects. Br J Nutr. 2012;108(11):2066-2074. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/blood-pressurelowering-effects-of-beetroot-juice-and-novel-beetrootenriched-bread-products-in-normotensive-male-subjects/7E83A02FE3D9123BDA22EBAE8F9A59F9
2. Rossato LT, Schoenfeld BJ, de Oliveira LP, et al. Beetroot juice improves endothelial function and reduces blood pressure in patients with heart failure with preserved ejection fraction. J Appl Physiol (1985). 2020;128(5):1160-1167. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00809.2019
3. Siervo M, Lara J, Ogbonmwan I, Mathers JC. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013;143(6):818-826. https://academic.oup.com/jn/article/143/6/818/4630598
4. Cermak NM, Gibala MJ, van Loon LJ. Nitrate supplementation's improvement of 10-km time-trial performance in trained cyclists. Int J Sport Nutr Exerc Metab. 2012;22(1):64-71. https://journals.humankinetics.com/view/journals/ijsnem/22/1/article-p64.xml
5. Jones AM. Dietary nitrate supplementation and exercise performance. Sports Med. 2014;44 Suppl 1(Suppl 1):35-45. https://link.springer.com/article/10.1007/s40279-014-0149-y
6. Clifford T, Howatson G, West DJ, Stevenson EJ. The potential benefits of red beetroot supplementation in health and disease. Nutrients. 2015;7(4):2801-2822. https://www.mdpi.com/2072-6643/7/4/2801
7. Velmurugan S, Gan JM, Rathod KS, et al. Dietary nitrate improves vascular function in patients with hypercholesterolemia: a randomized, double-blind, placebo-controlled study. Am J Clin Nutr. 2016;103(1):25-38. https://academic.oup.com/ajcn/article/103/1/25/4666102
8. Bailey SJ, Winyard P, Vanhatalo A, et al. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol (1985). 2009;107(4):1144-1155. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00722.2009
9. 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;11:106. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-106