Beetroot: From Traditional Beliefs to Modern Science

Dean Weiss
3 minutes ago
3 min read

I am a dedicated beetroot enthusiast! Whether it's beetroot soup (borsch), roasted beetroot, beetroot salad, or even as a cozy sidekick to other veggies, I'm all in. Sure, some folks might dodge beetroot salad to keep their rice or potato salads from turning into a crimson masterpiece at the braai, or to avoid those telltale beetroot stains on their pristine white shirts. But hey, a little splash of colour never hurt anyone.

There is something almost symbolic about beetroot. Its deep crimson colour has made it associated with blood for generations, while modern science has discovered that this humble root vegetable contains compounds that really can influence our circulation. But how much of the traditional reputation of beetroot stands up to scientific scrutiny?

Beets with long red stems and leaves roasting on a dark oven tray, one cut open, in a dim kitchen. — ***Roasting beetroot in an oven***

A Red Vegetable With a Powerful Reputation

Beetroot, originally from the Mediterranean, is now a staple in South African cuisine and is regarded as a health-enhancing food in African culinary traditions. In the mid-2000s, Health Minister Manto Tshabalala-Msimang promoted beetroot, along with garlic and lemon, as a remedy for HIV/AIDS, despite the lack of scientific evidence. This underscores beetroot's strong association with health and healing in South African culture.

The “Blood-Building” Belief

Beetroot is often believed to be beneficial for blood due to its red colour and nutrient content, including folate, potassium, manganese, iron, and vitamin C. However, its colour does not correlate with being a significant source of iron or directly replacing blood. The notion that red foods are "blood-building" is more traditional than scientific. Interestingly, modern research reveals beetroot can influence the circulatory system, but for reasons unrelated to its colour.

Glass bowl of glossy beet slices garnished with parsley, with wooden spoons on a wooden surface. — ***Beetroot salad***

The Nitrate Connection

Beetroot is rich in dietary nitrate, which can convert to nitric oxide, aiding in blood vessel relaxation and potentially enhancing blood flow. Reviews indicate that beetroot juice can modestly reduce systolic blood pressure. A 2024 meta-analysis of 11 trials with 349 hypertensive individuals found an average systolic blood pressure reduction of 5.3 mmHg, though the evidence certainty was low. The nitrate–nitrite–nitric oxide pathway is the proposed mechanism. Interestingly, the old belief that beetroot is connected to "blood" has some modern scientific backing.

Beetroot and Exercise

Beetroot juice has gained popularity among athletes due to its potential benefits on blood flow and muscle oxygen efficiency, thanks to its nitric oxide content. Research indicates that nitrate-rich beetroot products might enhance exercise efficiency and endurance in certain situations. However, beetroot is not a miracle performance enhancer, as individual responses can vary. Maintaining a balanced diet, adequate rest, and regular physical activity are still more crucial for overall performance.

Steaming pot of beets boiling in dark red water on a stovetop, with a sliced beet and kitchen herbs in the background. — ***Steaming pot of beetroot***

Antioxidants in a Crimson Package

Beetroot's striking colour is primarily due to betalaines, which include betacyanins and betaxanthins—plant pigments with antioxidant properties being studied for their health benefits. Besides these pigments, beetroot is rich in other phytochemicals, enhancing its nutritional profile beyond its modest appearance. Additionally, consuming whole beetroot rather than just its juice provides valuable dietary fiber, along with essential vitamins, minerals, and plant compounds.

Beetroot and Diabetes

For individuals with diabetes, including myself, beetroot can be incorporated into a healthy and balanced diet. It contains fibre and naturally occurring plant compounds, while its relatively low glycaemic impact means it does not necessarily cause a rapid rise in blood glucose when eaten as part of a meal. Research into beetroot's effects on blood sugar, however, remains mixed, with studies producing conflicting results. Beetroot juice should also be consumed sensibly because removing fibre can make it easier to consume concentrated amounts. Beetroot should complement, not replace, established diabetes management.

Freshly harvested beetroot with green leaves and bright pink stems леж on dark soil. — ***Freshly harvested beetroot***

Fascinating facts about beetroot

The wild sea beet (Beta vulgaris subspecies maritima) grew along Mediterranean and North African shores.
Ancient civilizations in Egypt, Greece, and Rome first cultivated the plant for its leafy greens rather than its roots.
Beetroot leaves are a nutrient-dense and fully edible part of the plant that offer powerful health benefits, often surpassing the root itself in vitamin and mineral content

Tradition Meets Evidence

Beetroot exemplifies how traditional beliefs, despite incorrect explanations, can hold valuable observations. In Southern Africa, beetroot is associated with blood, strength, and wellbeing.

Although not all traditional claims have been scientifically proven, studies indicate that the nitrates in beetroot can improve blood flow and lower blood pressure, which is advantageous for both you and me. This highlights the intersection of food, culture, and science, showing that ancestral beliefs about beetroot's blood benefits contain some truth.