The Detoxifying Power Of Beets

..... moon, bearded, buried, all but fossilized; the dark green sails of the grounded moon-boat stitched with veins of primordial plasma; the kite string that once connected the moon to the Earth now a muddy whisker drilling desperately for rubies.
The beet was Rasputin's favorite vegetable. You could see it in his eyes.” -   Tom Robbins, Jitterbug Perfume


There could be a few very good reasons why the beet was Rasputins' favorite vegetable. Beets are a powerhouse of nutrients that help you process toxins, repair tissue and feed your mitocondria! Legend has it that Rasputin was almost impossible to kill. Perhaps his other worldly endurance could be attributed to the beet root? 

1. Boost detoxification: Beets can literally push toxins out of your body. Beets contain a group of phytonutrients called betalains that support detoxification through increasing enzymes such as glutathione S-transferase, an important Phase 2 detox step in the liver. When your liver is able to detoxify chemicals and toxins more effectively, then your body is better able to balance your hormones, keep your cholesterol levels in check, and improve your energy levels. (1)
2. Enhance sport performance: Beetroot juice has gained a lot of attention for their ability to improve sport performance. Nitrate reduces the oxygen cost of exercise, improves blood flow to the muscles, and enhances oxygenation, all which play a role in improving endurance and performance. Studies suggest that beetroot juice increase time to exhaustion during a run by 15%, in addition to increasing power, and number of repetitions of resistance exercises. (2) (3)
3. Decrease inflammation: Betalains and beetroot extracts are potent anti-inflammatory substances. Nutritional researcher, Monica Reinagel, the creator of the IF (Inflammation Factor) Rating system has found beet greens to be strongly anti-inflammatory and gives them a rating of 274. In comparison, almonds have a rating of 56 and a carrot 60 so you can see how powerfully anti-inflammatory beet greens are! Beets are the highest plant source of betaine at an amazing 127 mg in every 100 gram serving. A study by Greek researchers shows that betaine lowers C-reactive protein levels, a marker of heart disease and chronic inflammation. (4) (5)
4. Lower blood pressure: Beets naturally contain high levels of nitrate and when eaten, it gets converted to nitrite by our bacteria found on the surface of our tongue, then to nitric oxide when it reaches our stomach due to high acidity. Nitric oxide is not only a potent vaso-dilator, but it also controls blood pressure and delays atherosclerosis. A study has found that beetroot juice decreased blood pressure in men by 4-5mmHg at 6hrs, which may reduce risk of cardiovascular problems by 10%. (6)
5. Improve cognitive function: Poor cognitive ability, dementia, and Alzheimer’s disease all seem to be linked to poor blood flow to the brain. Beets’ high level of nitrate and antioxidants helps improve blood flow to the frontal lobes of the brain, the region responsible for many cognitive processes. Betalain, the compound that gives beets its rich colour, is an exceptional rich source of antioxidants and protects cells from oxidative stress, a key factor in the development and progression of dementia and Alzheimer’s disease. (7)
1. Clifford T., Howatson G., West D., Stevenson E. “The potential benefits of red beetroot supplementation in health and disease.” Nutrients. (2015); 7: 2801-2822.  
2. Jones A. “Dietary nitrate supplementation and exercise performance.” Sports Med. (2014); 44: 35-45. 
3. Ormsbee M., Lox J., Arciero P. “Beetroot juice and exercise performance." Nutrition and Dietary Supplements. (2013); 5: 27-35.  
7. Lee C., et al. “Betalains, Phase II enzyme-inducing components from red beetroot extracts.” Nutrition and Cancer. (2005); 53: 91-103.