The Number One Vegetable For Heart Health Is Basically A Heart – The Beetroot

Heart-shaped roots, blood coloured flesh, and sweet as can be – the beet shares an uncanny resemblance to the heart. It’s only fitting the beetroot is the number one vegetable for heart health. It is said that Aphrodite even used the Beet to harness her romantic power – coincidence?

Apart from heart health, the beetroot has an array of benefits. Beta vulgaris is a member of the Chenopodiaceae family. It is native to the Mediterranean and is widely cultivated throughout North America, Europe, and parts of Asia. In India, the beet is a staple food for medicine (1).

The beet is rich in both sugar and history. The first known predecessor of the beet was the ‘wild seabeat’, whose leaves were consumed since prehistoric times. However it was not until the ancient Greeks, Romans and Jews got a hold of them that they were availed for medicinal purposes.

Some examples include:

• Hippocrates (460-370 BC) recommended beet juice for blood cleansing and digestive health
• Aristotle (384-322 BC) taught his students of the beetroot, as he would often note the depth of its colour
• There is an Assyrian text describing beets within the Hanging Gardens of Babylon (800 BC), an ancient wonder of the world
• Aphrodite gave credit to the Beetroot as it harnessed her romantic power. This likely explains why the beetroot is portrayed in erotic paintings on the brothel walls of Pompeii (2)

Nutrient Density

The nutrient density of this super food is remarkable. Beets are a healthy source of vitamin A, B, C, and K. Its dominant minerals include potassium, calcium, magnesium, phosphorus, iron and zinc. They also contain simple carbohydrates, which renders a practical source of energy (2).

Beets supply a considerable quantity of antioxidants, which help protect endogenous (internal) cells from oxidative damage.

Betalaine pigments are responsible for the majority of antioxidants deriving from beets, with the most abundant being betanin. Betanin’s high antioxidant content appears to be the result of its extraordinary electron donating abilities, neutralizing both toxic free radicals and lipid peroxidaxtion (6).

Saponins, a widely distributed compound found in various plants, also bear a considerable quantity in beets. They exhibit an array of benefits including:

• Anti-viral
• Anti-diabetic
• Anti-haemolytic
• Hypoglycaemic regulation (8)

Cardiovascular Health

Modern research has verified many of the ancient beliefs surrounding the value of the beetroot.

For instance: nitrate, a compound found among beets and other foods, dramatically increases the amount of blood and oxygen reaching the brain, which keeps blood vessels dilated. Consequently, this lowers the risk of stroke and is great for athletic performance (3, 4).

The risk of nitrates’ toxicity and potential carcinogenicity has yet to be proven, as no definite link has yet been made. However, as a precaution, it is good to acknowledge the theory surrounding this postulation.

The theory is based on the supposition that nitrates can react with other amines and amides in the environment (mostly those found in red meat, fertilizer, and tobacco), that may translate to N-nitroso compounds (NOC) which are known to cause cancer (5)

On the other hand, Mediterranean and Asian diets are associated with having exceptionally high intakes of dietary nitrates, and they still possess some of the lowest cardiovascular and cancer risks on the planet (4).

Among other benefits, dietary nitrates support:

• Blood pressure regulation
• The inhibition of platelet aggregation
• Endothelial dysfunction
• Longevity
• Peripheral arterial disease (4)

Libido Enhancement 

The beet has a strange, yet profound connection to the heart. Consider its heart shape, its deep red colour, and its blood vessel roots… Not only does this super-food resemble the embodiment of a heart, it also promotes cardiovascular well-being and regulates blood pressure – both of which contribute to a healthy heart. Coincidence?

Alongside its connection to the heart, beets harness a deep resonance with love and romance. They have been renowned since ancient times as the key to sexual vitality.

Scientifically speaking, there are several reasons for this:

1. Nitrates in beets promote blood flow and oxygen to the genital region of the body
2. Potassium enhances muscle movement and promotes cardiovascular health
3. Its rich content of antioxidants fend off disease that contribute to a low libido, and increase overall stamina
4. Betanin improves aerobic activity by heightening endurance (2)

Anti-Inflammation

Betalains and beetroot extracts have exceptional anti-inflammatory properties. The reason being is that they interfere with pro-inflammatory cascades in the body, such as NF-κB (Nuclear Factor-Kappa B), that directly activates the inflammatory response.

A study whereby nephrotoxic rats were administered 250 mg of beetroot extract for 28 days showed significant reductions in acute renal damage and oxidative stress. Further studies demonstrate that beetroot supplements can alleviate inflammation and pain from:

• Osteoarthritis
• Liver injury
• Chronic inflammation (6)

This suggests that betalain rich supplements rival standard pharmaceutical synthetic drugs for inflammation. Consider the thought that the majority of prescribed anti-inflammatory drugs show few signs of sustainable improvement, and yield a never-ending list of ill attributed consequences. Betalain has no side effects, and is a safe alternative.

Cognition

Research suggests that betacynin, a compound extracted from beets, may exert neuroprotective effects. This is primarily resulted from its anti-oxidation properties, according to one study that establishes a link between antioxidant and cognitive parameters.

This study involves mice who were induced with D-Galactose, which is a neurotoxin that can cause memory impairment and cognitive deficit. The mice were divided into six groups, each given a variety of brain-health supplements, and were appointed to complete a multitude of tasks (escaping a maze, racing, swimming etc.). Expectedly, the group of mice given betacynin showed the greatest results, as they incurred a noteworthy improvement in their cognitive abilities (9).

Furthermore, an MRI scan indicates that nitrates stimulate the frontal cortex of the brain by increasing cerebrovascular blood flow to that region (6).

The prefrontal cortex is associated with critical cognitive processes such as behaviour, personality expression, decision-making, and memory. When impaired, this may result in Alzheimers, dementia, and other brain damage. Several success stories have recently emerged with regards to natural supplementation effectively treating such cognitive deficits (10).

Anti-Cancer

Apart from the improbable carcinogenic consequences of nitrate-reactive compounds, research suggests that beetroot extract may also prevent cancer through its anti-inflammatory and radical scavenging activity.

This evidence is based off of a study that documents the inhibiting abilities of betanin on cell proliferation, angiogenesis, and tumorgenesis in oesophageal lesions. The chemo-preventative effects of beetroot have also been observed in the:

• Lung
• Skin
• Liver
• Prostate
• Breast
• Pancreas (6)

The synthetic drug ‘doxorubicin’ is the prominent application for cancer treatment by conventional methods. It has been used to treat cancer of the bladder, breast, head, neck, liver and many more vital organs. However, its benefits carry dire side effects including:

• Nausea
• Vomiting
• Neutropenia
• Heart arrhythmia
• Complete alopecia
• Congestive heart failure
• Death (8)

One experiment involving mice with cancer, who were exposed to both doxorubicin and betanine, was studied with the intention of measuring the viable effects of cytotoxicity.

In addition to suppressing the growth of prostate, skin, liver and breast cancer cells of the mice, betanine indicated relatively no side effects in comparison to doxorubicin. The study determined that a long-term daily exposure to low doses of beetroot extract may be a safe and sufficient anti-cancer supplement (7).

Conclusion

The beetroot is an underrated vegetable that is not nearly praised enough – the nutraceutical properties of this divine substance are incredibly overlooked.

Often when certain foods are exalted through ancient testimonials, modern science tends to comply with them. This appears to be the case with mangos, chamomile, ashwagandha, and evidently beets.

This heart-shaped food is a vegetable of profound meaning in ancient philosophies. Think of Aphrodite, Hippocrates, and Aristotle the next time you consume it.