A healthy Beet for your Heart!

'A healthy Beet for your Heart'

Beetroot is one of the many cultivated varieties of beets (Beta vulgaris) and from as far back as the Middle Ages it has been used as a treatment for a number of conditions, especially illnesses relating to digestion and the blood. Bartolomeo Platina recommended taking beetroot with garlic to nulify the effects of ‘Garlic Breath’. Most of us, however, will be more familiar with the pickled variety that is eaten with salad. Beetroot is a sweet, earthy tasting vegetable rich in indigo plant pigments known as anthocyanidins.  These pigments have potent antioxidant properties and are known to inhibit oxidation (rancidity) of fragile fats whilst helping the liver in breaking down stored fats. It is also a source of Vitamins A,C and E and the minerals Iron, Pottasium and Selenium. Over the last few years this humble root vegetable has received a lot of publicity and has been the focus of a number of research studies investigating its benefits to health especially its potential for supporting the cardiovascular system.

Research published in the American Heart Association journal Hypertension showed drinking 500 ml of beetroot juice led to a reduction in blood pressure within one hour. The reduction was more pronounced after three to four hours, and was measurable up to 24 hours after drinking the juice.

The blood pressure lowering effects of beetroot have been attributed to the presence of high levels of nitrate. Studies have shown a correlation between high nitrate concentrations in the blood following ingestion of the beetroot juice and a drop in blood pressure. Dietary nitrate, such as that found in the beetroot, is thought to be a source for the production of nitric oxide, which is used by the body to help increase blood flow by dilating blood vessels leading to blood pressure reduction.

It is the presence of these nitrates in beetroot that have also been reported to improve exercise performance, especially stamina, endurance & speed during activities such as running, cycling & walking.

In 2012 The Daily Telegraph reported that Paraolympic athlete David Weirs Gold Medal Haul was attributable to a secret ingredient – something completely legal and scientifically proven to aid sports performance and was described as ‘legal blood doping’ – yes you got it! The Simple Beetroot.

But these benefits have also been seen in more average athletes too. Research published in the Journal of Applied Physiology carried out by Exeter Medical School reported that after drinking beetroot juice, study participants muscles were more efficient and used less oxygen whilst walking. The juice had the effect of widening blood vessels, increasing blood flow; and it reduced the oxygen needed by muscles, enabling them to work more efficiently. Further published studies from the University of Exeter found that drinking 500ml of beetroot juice before exercise improved stamina with a more recent study finding that cyclists could shave seconds off their time, increasing endurance levels by 16% -similar benefits were found for runners in a US study published in the Journal of the Academy of Nutrition and Dietetics in April 2011.

So this is great news for those of us that run out of steam after an hours jogging – with the help of a shot of beetroot juice we might just be able to keep going for a further 10 minutes!

On the other hand, for those who are not thrilled with the idea of drinking large quantities of this juice the good news is that it is now available in capsule form and exhibits the same beneficial effects.

For more information please call into Bare Health, Congleton. Your local independent Health Store or email your questions to mel@barehealth.co.uk Alternatively, call 01260 408413 and speak to a member of staff who will be more than happy to help.

Any information contained within this article is not intended to replace the advice of your GP or healthcare professional. Please always consult your GP if you are taking prescribed medication.