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"A tale that begins with a beet will end with the devil", wrote Tom Robbins in Jitterbug Perfume. For good reason too - cooking with red beets leaves the hands looking blood-stained. A chef who slaughters beets cannot hide - only run from the scene of their culinary crime!
Despite their nefarious look, beets' blood-red color and earthy complexity give rise to numerous health benefits. The pleasing sweetness and warm satisfaction of beets have earned them a sentimental role in the traditional meals of Eastern Europe.
Beets are sweet with an earthy, bitter aftertaste. When taken raw, they are sharper, hotter, more fibrous and astringent. Raw beets are tougher and more feverish overall, increasing the heart rate.
When cooked, beets become more mellow. Sweet and less astringent, the flesh becomes soft and "easy to chew".
Earthy and sweet, beets are the perfect cleansing and nourishing option for early spring. Those with a heat-imbalance or depleted digestion could benefit more from cooked beets.
About The Plant
Red beetroot originated from Beta Vulgaris, a native plant of Southern Europe. It is an easy-to-grow root which doesn't fall victim to many pests. This, and the fact that beetroot only takes about 55-65 days to be ready for harvest, explains the popularity of beets in tougher climates.
Part of the amaranth family, beets were domesticated in the ancient Middle East, and were grown by the ancient Romans, Greeks and Egyptians. Though they were initially cultivated for their leaves, rather than their roots.
The use of the vivid, red roots did not begin until the Roman era and the medicinal use of beets only gained popularity from the Middle Ages. They were specifically prized for helping digestive and blood conditions. The deep red hue also made beets popular for coloring wine at this time!
Today a wide, and beautifully colorful, variety of beets are available - from the well-known red, to golden yellow, to candy-stripe pink. Every variant is packed with nutrients and a good source of iron, fiber and folate. They also contain manganese, potassium and VitaminC.
Beets' red color is commonly used as a food dye, while white beets are the main source of table sugar!
Footnote: The information for this article was in part gathered from a 2022 exercise and survey of 19 students of Ayurveda who experimented with beets. During the exercise, students ate beets for 3 days and journaled the effects. This exercise was sponsored by the Joyful Belly School of Ayurveda, and specifically the Mastering Ayurvedic Digestion & Nutrition certification course. This experiential, self-reporting exercise was not part of an FDA-regulated study. No conclusions should be drawn regarding the therapeutic effects of any food, herb, or dietary substance based on these student reflections.
Boosts Oxygen, Blood Flow, and Athletic Endurance
During digestion, nitrates in beets are converted to nitric oxide, which improves oxygen delivery and can increase endurance. As a 2017 study reported, "those who drank beet juice prior to exercise were able to exercise longer, showing increased cardiorespiratory endurance." (Source: Dom?nguez R, Cuenca E, Mat?-Mu?oz JL, et al. Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review. Nutrients. 2017;9(1). doi:10.3390/nu9010043)
Nitric oxide dilates blood vessels, improving blood flow to the muscles, brain and other organs. This is a key action in improving endurance.
In fact, nitric oxide is one of the most crucial molecules for the health of our blood vessels. It reduces blood pressure, strengthens the internal lining of the heart and vessels (endothelial function) and acts as a blood thinning cholagogue.
Experientially, you may feel this increased blood flow directly as a spreading warmth or pulsation. These vasodilating qualities can increase menstrual flow.
Detoxifies Liver / Improves Blood Quality
Beets have a cholagogue effect, flushing hot, sharp bile from the liver. This action helps keep the organ and, in turn, the blood cool. The release of bile draws toxins and oily fats out of the liver and blood leaving both refreshed. Beets' mild bitter taste and ample fiber point to this quality. The cooling effect can often be felt as a refreshing feeling in the eyes.
Not only do beets help clear the liver, they can also nourish it. Beets contain several nutrients beneficial to the liver. One cup of beets delivers 19% RDA manganese, 37% RDA folate and is high in iron. Not to mention other B vitamins, calcium, betaine and antioxidants, which are all healthy for the liver.
Beets are predominantly sweet, which is a building, nourishing taste. Their deep red color is blood-like in appearance, which speaks to their blood-building nature. They are iron-rich, an essential mineral for the transport of oxygen in the red blood cells. This makes beets useful for those with anemia.
Beets blood & liver nourishing quality may be supportive to those recovering from COVID, but more studies are needed. COVID is not just a respiratory, it also destroys the quality of the blood. This can be seen in a yellow tongue coating a few days after infection, indicating a stressed liver. COVID also significantly impair iron metabolism at the cellular level. Beets alleviate liver and blood conditions and may help bring the system back into balance.
Beets & Improved Eyesight
As the liver is nourished and cleansed, and the quality of blood improves, the eyes benefit. Biocharacteristics medicine sees the eyes, blood and liver as being closely linked. Both highly vascularized, the liver and eyes are highly susceptible to blood changes. Sore, tired eyes are a common symptom of heat (Pitta) aggravation. In these cases, vitiated blood dilates the pupils and reduces the eyes' ability to focus.
The beta carotene, cleansing, anti-inflammatory and liver supporting nature of beets suggests beets might improve vision. Our founder, John, notes that he clears the liver whenever he notices he is having a difficult time focusing.
The phytochemicals in beets support the health of the eye and nerve tissues. Beta-carotene helps calm an inflamed liver and is a precursor to Vitamin A, which further supports the eyes. Beet also contain an antioxidant called lutein. This acts to protect the eyes against cataracts and age-related macular degeneration.
Anti-allergy, anti-inflammatory, anti-microbial
Beets contain a number of antioxidant compounds, which reduce allergic and inflammatory reactions. 100g of beetroot delivers about 10% RDA of antioxidant Vitamin C. This is an important nutrient for skin health and overall immune function.
Betanin, aka 'beetroot red', is responsible for the strong red color of the root and also acts as an antioxidant. It scavenges for free radicals and supports healthy elimination. It's also what causes the stool or urine to take a reddish color!
Beets are high in flavonoids, which contribute to their vibrant hue. These compounds support healthy reactions in the body and the cells. This can include anti-allergic, anti-inflammatory, antimicrobial and anticancer activity.
The body tries to get rid of bioflavonoids soon after they are consumed. It does this by activating enzymes that also help clear mutagens and carcinogens. This aids in overall cleansing.
Laxative that Cleanses the Bowels
After eating beets the urine and stool will turn a reddish color - this is not a sign of bleeding! It is a harmless occurrence and beets actually support healthy bowel movements.
The cholagogue effect of beets encourages the release of bile from the liver and gallbladder. This bile is hot and irritating to the GI, stimulating quicker elimination. This bile dumping effect, combined with beets' soluble fiber (14% RDA), gives rise to the laxative effect of beets.
Essential for Cleansing in February
Seasonally, beets are most useful in February, just as they come into season in many areas. February is a month of liver congestion as the body prepares for Spring by releasing winter fat stores into the blood. This can lead to a congested liver and thick, rich blood.
The cholagogue effect of beets helps to flush these excess oils and cleanses the blood. This is very helpful in late Winter when the blood has become stagnant due to cold winter. This is the reason beets are an essential ingredient of John's February cleanse routine.
You'll know if the cleansing effects of beets are working if your tongue coating decreases.
Grounding, Relaxes the Nerves
The sweetness of beetroot causes higher blood sugar levels which leaves the body feeling relaxed and satisfied.
Alongside this, the cleansing effect of the root reduces toxins in the system. This allows the nerves to feel more at ease and less jittery. Notice how beets affect the trembling of your tongue in the mirror.
The vasodilating effect of beets that increases blood flow and warmth in the body also contributed to the relaxing but alert and clear effect on muscles and tension. Nitric oxide has the tendency to reduce anxiousness.
Warming, Relaxing Aphrodisiac
Beets were used as an aphrodisiac in Roman times. They improve blood flow and their relaxing, energizing nature is perfect for getting in the mood and warming up desire.
The amino acid tryptophan, the chemical boron, nitrates and glutathione all support this aphrodisiac effect. Studies have shown that beets can be helpful in cases of erectile dysfunction.
By improving blood flow, beets have a warming effect on the body and especially in the abdomen, where it also warms up the pelvic floor.
Nitrates -Good for you?
Some people believe nitrates are harmful and can cause cancer. Others argue that the risks are more associated with the specific nitrites in processed meats.
Research shows that diets rich in nitrites and nitrates can have positive health effects. These include a decreased risk of many diseases. They have also been shown to support cardiovascular health, such as lowering blood pressure, protecting the inner membranes of heart and vessels (endothelium). They can strengthen the heart muscle (myocardium). They can also slow the metabolic reactions linked to plaque forming inside blood vessels (atherogenesis) and other cardiovascular diseases.
The body can convert dietary nitrates, like those from beets, into nitric oxides. These oxides travel through the artery walls and send signals to the tiny muscle cells around the arteries. These signals tell the vessels to relax and dilate. This improves circulation and allows the blood pressure to drop.
Effects of Each Body Type (Dosha)
Effects on Deficient (Vata) individuals
The blood building, sweet, warming biocharacteristics of beets reduces deficiency characteristic of Vata. Beets should be well-cooked for Vata-dominant individuals. Raw or undercooked beets can be too difficult for them to digest.
Effects on Fiery (Pitta) individuals
The sweet and bitter tastes in beets support and soothe an fiery Pitta liver, and Pitta's corrupted blood. However, beets have one quality that could potentially aggravate Pitta - warmth.
Effects on Stagnant (Kapha) individuals
The bitter, hot and liquid nature of beets can reduce the stagnation of Kapha dosha. By improving blood flow and detoxifying the liver and blood, slow, stagnant Kapha is reduced.
Simple sugars (glucose, fructose) make up 70%-80% of the carbohydrates in raw and cooked beets respectively. This sweetness of beetroot could lead someone to conclude that beets aggravate Kapha, in excess. But it is generally considered safe, and potentially even helpful, when trying to balance sugar levels. Beets have an overall medium glycemic index score and, more importantly, a very low glycemic load. This is because the phytochemicals in beets help control the blood sugar levels and improve insulin sensitivity. In 2014 a study on effects of beetroot juice on blood glucose levels, after eating, was carried out. It showed that drinking 225 milliliters (almost 1/2 cup) beetroot juice significantly reduced post-meal glucose levels.
Conclusion
Beets nourish and improve the quality of the blood. In fact, they are nourishing and satisfying in general. As well as this, beets cleanse the blood, liver and bowels. Beets ability to both nourish and cleanse makes them unique.
Beets can improve circulation, by relaxing the blood vessels and improve circulation. This can help reduce blood pressure and warm the body. The warmth, circulation and nourishing benefits of beets improves athletic endurance and make beets a useful aphrodisiac. Altogether, these qualities relax the body while improving alertness.
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* These statements have not been evaluated by the Food and Drug Administration.
The information and products on this website are not intended to diagnose, treat, cure or prevent any
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