Beetroot (Beta vulgaris): A Cardiovascular and Performance Powerhouse

Introduction

Beetroot (Beta vulgaris) is a nutrient-dense root vegetable widely consumed for its sweet, earthy flavor and its vibrant red-purple color, which comes from naturally occurring pigments called betalains. Historically used in traditional European folk medicine to support liver and blood health, beetroot has gained modern attention for its powerful effects on cardiovascular function, exercise performance, and inflammation regulation. Whether consumed fresh, cooked, fermented, or juiced, beetroot delivers a unique set of bioactive compounds with measurable physiological benefits.

Active Compounds

• Nitrates (NO₃⁻): Beetroot is one of the richest natural sources of dietary nitrate, which is converted in the body to nitric oxide (NO). NO supports vasodilation, lowers blood pressure, and enhances oxygen delivery to tissues [1].

• Betalains: These water-soluble pigments (betacyanins and betaxanthins) give beetroot its color and have potent antioxidant and anti-inflammatory properties [2].

• Polyphenols and flavonoids: Including rutin, epicatechin, and kaempferol, which protect cells from oxidative stress and support vascular health [3].

• Folate and potassium: Important for red blood cell formation, nerve transmission, and maintaining electrolyte balance [4].

• Dietary fiber (in whole beetroot): Promotes digestion, satiety, and gut microbiota health.

Scientifically Supported Health Benefits

• Blood pressure reduction: Numerous clinical trials confirm that beetroot juice lowers systolic and diastolic blood pressure due to its high nitrate content. Daily consumption enhances endothelial function and improves arterial elasticity, especially in individuals with hypertension [1].

• Improved exercise performance: Beetroot juice or complex with other functional juices increases endurance and efficiency in both elite athletes and recreational exercisers. The nitrate-nitric oxide pathway reduces oxygen cost during submaximal exercise and delays fatigue by enhancing mitochondrial efficiency [5].

• Cardiovascular protection: Beyond blood pressure, beetroot supports overall heart health by improving lipid profiles, reducing arterial stiffness, and protecting against oxidative stress and inflammation that contribute to atherosclerosis [6].

• Anti-inflammatory effects: Betalains, especially betanin, reduce inflammation markers such as C-reactive protein (CRP) and inhibit cyclooxygenase enzymes (COX-1, COX-2), mechanisms similar to those of nonsteroidal anti-inflammatory drugs (NSAIDs) [2].

• Liver detoxification and antioxidant defense: Beetroot supports liver function by promoting glutathione synthesis and enhancing phase II detoxification enzymes. Its antioxidant action reduces lipid peroxidation and protects hepatic cells from oxidative injury [7].

• Cognitive and vascular brain health: Nitric oxide from beetroot juice may enhance cerebral blood flow, particularly in the frontal cortex, which is involved in executive function. Some studies show improved cognitive performance and reaction time in older adults following beetroot supplementation [8].

• Gut microbiota modulation: Beetroot polyphenols and fiber act as prebiotics. In vitro and animal studies show increased abundance of beneficial microbes and production of short-chain fatty acids, contributing to gut health and systemic metabolic balance [9].

How to Consume

Beetroot can be consumed raw (grated into salads), steamed, roasted, pickled, or as fresh juice. Beetroot juice or mix with other juices is typically taken in 100–250 ml doses, often 1–2 hours before physical activity for performance enhancement. Cold-pressed or fermented beetroot juice retains active compounds and provides an easily absorbed form. Beet powders and standardized nitrate extracts are also used as supplements. Blending beetroot with apple, ginger, or lemon enhances flavor and boosts synergistic effects.

References

1. Kapil, V., Weitzberg, E., Lundberg, J. O., et al. (2015). Clinical evidence of the nitrate–nitrite–NO pathway: Focus on beetroot juice. Nitric Oxide, 45, 77–83.

2. Clifford, T., Howatson, G., West, D. J., et al. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801–2822.

3. Kujala, T. S., Loponen, J. M., Klika, K. D., et al. (2000). Phenolics and betacyanins in red beetroot (Beta vulgaris) root: Distribution and effect of cold storage. Journal of Agricultural and Food Chemistry, 48(11), 5338–5342.

4. de Zwart, L. L., Meerman, J. H. N., Commandeur, J. N. M., et al. (1999). Biomarkers of free radical damage: Applications in experimental animals and human studies. British Journal of Clinical Pharmacology, 48(6), 693–705.

5. Jones, A. M., Thompson, C., Wylie, L. J., et al. (2018). Dietary nitrate and physical performance. Annual Review of Nutrition, 38, 303–328.

6. Siervo, M., Lara, J., Ogbonmwan, I., et al. (2013). Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: A systematic review and meta-analysis. Journal of Nutrition, 143(6), 818–826.

7. Kanner, J., Harel, S., Granit, R. (2001). Betalains: A new class of dietary cationized antioxidants. Journal of Agricultural and Food Chemistry, 49(11), 5178–5185.

8. Presley, T. D., Morgan, A. R., Bechtold, E., et al. (2011). Acute effect of a high-nitrate diet on brain perfusion in older adults. Nitric Oxide, 24(1), 34–42.

9. Hobbs, D. A., Kaffa, N., George, T. W., et al. (2013). Beetroot and cardiovascular health: A randomized controlled crossover study. British Journal of Nutrition, 110(11), 2064–2075.