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Quotes

Let food be thy medicine and medicine be thy food

Hippocrates
Beetroot is Good for the Liver, Lowers Cholesterol, and Helps Prevent Cancer

beet root

The ancient Romans were the first to cultivate the beet, although originating from North Africa.

In the 19th century it was discovered that beets could be converted into sugar, and immediately became a prized vegetable. The US, Russia, France, Poland and Germany are the major producers of beetroot today.

The controversial Health Minister of South Africa was nicknamed Dr. Beetroot after promoting beetroot for treating South Africa's AIDS epidemic.

Tom Robbins features the beet in his wonderful novel Jitterbug Perfume:  "The beet is the most intense of vegetables. The radish, admittedly, is more feverish, but the fire of the radish is a cold fire, the fire of discontent, not of passion. Tomatoes are lusty enough, yet there runs through tomatoes an undercurrent of frivolity. Beets are deadly serious."

Health Benefits of Beetroot

  • Nutrients
    Beet greens are a very good source of calcium, iron, Vitamins A and C. Beetroots are an excellent source of folic acid. They are a very good source of fiber, manganese and potassium. Beet greens and beetroot are a good source of phosphorus, magnesium, iron and vitamin B6.
  • Glycemic Index (GI)
    In a study to determine the estimated GI of various foods, it was concluded that beetroot has a medium GI of 64.
  • Liver Health
    Beetroot contains the bioactive agent betaine, which supports healthy liver function. When the liver is functioning properly, fats are broken down efficiently, aiding weight loss, and preventing fatigue and nausea.
  • Cholesterol Lowering
    Beet fiber has been shown to have cholesterol lowering capabilities.
  • Antioxidants
    Betacyanin is the pigment that gives beetroot its color, and has powerful antioxidant properties. Studies have demonstrated that red beet products used regularly in the diet may provide protection against certain oxidative stress-related disorders in humans.
  • Cancer Prevention
    Preliminary tests suggest that beetroot ingestion can be one of the useful means to prevent lung and skin cancer. Other studies have shown that beet juice inhibits the formation of cancer causing compounds called nitrosamines.
Nutrient Values of Raw Beets per 100g
Calories
43kcal
Energy Value
180kj
Total Fat
0.17g
Carbohydrates
9.56g
Sugars
6.76g
Dietary Fiber
2.8g
Protein
1.61g
Sodium
78mg
Zinc
0.35mg
Potassium
325mg
Iron
0.80mg
Magnesium
23mg
Copper
0.075mg
Calcium
16mg
Vitamin C
4.9mg
Vitamin E
0.04mg
Vit. B3 (Niacin)
0.334mg
Vitamin B6
0.067mg
Vit. B1 (Thiamin)
0.031mg
Vit. B2 (Riboflavin)
0.040mg

Beetroot and especially beet greens contain high levels of oxalate, and should be avoided by individuals with kidney stones containing oxalate.References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. Sreekanth D, Arunasree MK, Roy KR, Chandramohan Reddy T, Reddy GV, Reddanna P. Betanin a betacyanin pigment purified from fruits of Opuntia ficus-indica induces apoptosis in human chronic myeloid leukemia Cell line-K562. Phytomedicine. 2007 Nov;14(11):739-46. Epub 2007 May 7. PMID: 17482444.
5. Kanner J, Harel S, Granit R. Betalains--a new class of dietary cationized antioxidants. J Agric Food Chem. 2001 Nov;49(11):5178-85. PMID: 11714300.
6. Váli L, Stefanovits-Bányai E, Szentmihályi K, Fébel H, Sárdi E, Lugasi A, Kocsis I, Blázovics A. Liver-protecting effects of table beet (Beta vulgaris var. rubra) during ischemia-reperfusion. Nutrition. 2007 Feb;23(2):172-8. PMID: 17234508.
7. Kapadia GJ, Tokuda H, Konoshima T, Nishino H. Chemoprevention of lung and skin cancer by Beta vulgaris (beet) root extract. Cancer Lett. 1996 Feb 27;100(1-2):211-4. PMID: 8620443.
 
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