Nutrition II - Superfoods - Beetroot Flashcards
Beetroot:
Description
Aka: Beta vulgaris
A root vegetable grown around the world. Both roots and leaves are edible
Beetroot:
Energetics
Gently warming, sweet (and hence nourishing) hello
Beetroot:
Composition
- Iron, Manganese, Magnesium, Potassium
- Vitamins C, B6 and Folate
- Phytochemicals inc. betalain pigments (stain beetroot (urine) red)
- Betaine
- Zeaxanthin and lutien (Carotenoids – antioxidants)
- Rich in inorganic nitrates which make nitric oxide available to body tissues
Beetroot:
Benefits and clinical applications
- Improve exercise performance
- Antioxidant
- Anti-inflammatory
- Detoxification
- Cardiovascular health
- Methylation
Beetroot:Improve exercise performance
Inorganic nitrates improve oxygen use and stamina during exercise
Beetroot:
Antioxidant
Due to betalains, carotenoids and vitamins C
Beetroot:
Anti-inflammatory
Betalains inhibit cyclooxygenase (COX pathway)
Beetroot:
Detoxification
Betalains support phase 2 liver detoxification
Beetroot:
Cardiovascular health
- Inorganic nitrates are converted to nitric oxide in the body, which has a vasodilatory effect – hence lowering blood pressure.
- Betalains also inhibit LDL oxidation associated with atherosclerosis
Beetroot:
Methylation
Betaine supports methylation (it’s a metal donor)
Methylation = involves adding a methyl group to DNA to change gene expression
Beetroot:
Practical use
Juicing: to get a concentration of nutrients Based on a 250 ml glass
* Hypertension: one glass of the day
* Cancer: 2 to 4 glasses (drunk through the day) to help reduce tumour growth and decrease cancer–related fatigue
* Improve exercise performance: dietary nitrates peak in the blood 1 to 2 hours after ingestion; time accordingly before to max. benefits
* Liver support: one class per day in a liver support protocol
* And general well-being and energy: Best to eat raw– beetroot is prone to oxidation and will lose nutrients if cooked. Cooking softens beetroot which is helpful where digestions weak – steam gently
