It's Crazy Not to Eat This Vegetable

What if the secret to sharper thinking, better endurance, and improved heart health lay in a humble root vegetable? Beetroot, once overlooked as just another salad ingredient, is now gaining attention as a powerful superfood. Packed with essential nutrients and dietary nitrates, it has been shown to boost blood flow, enhance cognitive function, and support overall well-being. Could this vibrant vegetable be the key to unlocking better health as we age? Let's explore the fascinating science behind beetroot and its incredible benefits.

Key Takeaways

• Brain-Boosting Power: Studies reveal that beetroot juice increases blood flow to the brain, potentially reducing cognitive decline and supporting brain function as we age.

• Heart and Endurance Benefits: High in dietary nitrate, beetroot helps dilate blood vessels, improving circulation, lowering blood pressure, and enhancing athletic endurance.

• A Nitrate-Rich Superfood: Alongside leafy greens, beetroot is one of the top sources of nitrates, offering a natural way to improve vascular and cognitive health.

Can This Superfood Boost Your Memory and Focus?

"It seems crazy not to eat it regularly." That's the view of UK-registered dietitian and TV nutritionist Carrie Ruxton. She was extolling the nutritional properties and wide-ranging health benefits of beetroot- a vegetable packed with fiber, vitamins, minerals, and phytonutrients. When consumed regularly, it reduces inflammation, slashes your risk of cancer, lowers your blood pressure, and increases your endurance.

And now researchers have started to look at its potential to boost brain health.

Blood Vessels Love Nitric Oxide

Experts believe the chief benefit of beetroot is its high level of dietary nitrate.

Once in the body, nitrate is converted to nitric oxide in the endothelium - the lining or inner surface of the arteries. Nitric oxide plays a fundamental role in vascular function by dilating blood vessels – meaning it provides a wider tube for the blood to pass through. This helps maintain healthy blood and oxygen flow throughout the body. A team of researchers from Wake Forest University, North Carolina, was interested in whether beetroot could increase cerebral blood flow.

To this end, they split 16 volunteers with an average age of 75 into two groups. The participants were fed either 16 ounces of beetroot juice as part of a high-nitrate diet or had to follow a low-nitrate diet. The study was conducted over four days.

Increases Blood Flow to the Brain

Using scans, the researchers showed for the first time that a high-nitrate diet increases blood flow to four areas of the frontal lobes- regions where blood flow diminishes with age. Loss of function in these parts of the brain is linked with cognitive decline and dementia.

In another study four years later, researchers from the UK enrolled 40 healthy men and women aged 18 - 27. The participants drank either 16 ounces of beetroot juice or a low-nitrate placebo drink 90 minutes later, they were given cognitive tasks while their brains were scanned. Increased blood flow to the frontal cortex and improved cognitive performance were seen in the beetroot group.

In the most recent study, again conducted at Wake Forest, the researchers wanted to see if the somatomotor cortex could be boosted by beetroot juice. This part of the brain processes messages coming from muscles. An established benefit of exercise is the strengthening of this area.

The scientists were also interested in secondary connections between the motor cortex and the insula, which is involved in widely diverse processes, including motor control and cognition. 26 participants, with an average age of 65 and all of them diagnosed with high blood pressure, were assigned to six weeks of moderate exercise three times a week. No one in the group was taking more than two medications a week for their condition. An hour before each exercise session, they drank either beetroot juice or a low-nitrate placebo. Their brains were scanned at the end of the trial period.

Results showed that the beetroot group had greater connectivity between brain regions to "more closely resemble that of younger adults..." These findings were described by the Wake Forest team as "exciting" and could be important in maintaining brain health and mobility as we age.

The Top Nitrate Foods

By far, the best sources of nitrates in the diet are greens, butter and oak leaf lettuce, spring and beet greens, Swiss chard, bok choy, basil, coriander, and parsley; all contain high amounts. But the star is rocket salad (arugula) with 480 mg of nitrates per 100 grams.

While beets themselves contain a good amount of nitrate (110 mg per 100 grams), you need to consume them in the form of beetroot juice to enjoy the 279 mg per 100 grams that the drink contains. By eliminating the fiber, the juice provides a more concentrated dose of the nutrients. If you do choose to go down this path, it's best to check first with your doctor, as regular consumption of beetroot juice may not be indicated in certain medical conditions.

Summary

Beetroot is gaining recognition as a powerful superfood with profound health benefits. Rich in dietary nitrates, it enhances blood flow, lowers blood pressure, and improves endurance. Recent studies highlight its potential in boosting brain function by increasing blood flow to critical areas linked to cognition and motor control. Research involving both younger adults and seniors suggests that consuming beetroot juice can enhance cognitive performance and may help slow age-related decline. As a top source of nitrates, beetroot joins leafy greens in promoting vascular and neurological health. While the benefits are promising, consulting a healthcare professional before adding large amounts to your diet is advisable.

Frequently Asked Questions

How does beetroot improve brain health?

Beetroot is rich in nitrates, which are converted into nitric oxide in the body. This helps dilate blood vessels and increases blood flow to the brain, improving cognitive function.

Can drinking beetroot juice enhance cognitive performance?

Studies have shown that beetroot juice can increase blood flow to the brain’s frontal lobes, improving cognitive tasks and potentially delaying cognitive decline.

Is beetroot juice safe for everyone?

While generally safe, individuals with kidney stones, low blood pressure, or certain medical conditions should consult a doctor before regular consumption.

How much beetroot juice should I drink for health benefits?

Research suggests that around 16 ounces of beetroot juice per day may provide benefits, but moderation is key, and medical advice is recommended.

Are there other good sources of nitrates besides beetroot?

Yes! Leafy greens like arugula, spinach, Swiss chard, and basil are excellent sources of dietary nitrates and offer similar health benefits.