Rich in nutrients such as antioxidants and nitrates, this root vegetable is known for its positive effects on blood circulation, blood pressure reduction, and increased energy during exercise. In this article, we will discuss how beetroot benefits various aspects of our health.
The Secret: Beetroot Nitrates
The key component of beetroot is its natural nitrates, which directly influence the efficiency of mitochondria, our cellular “powerhouses.”
What are mitochondria?
Mitochondria are small structures found in nearly all of our cells. Their main function is to produce the energy our cells need to function through a process called cellular respiration. This process converts the nutrients we obtain from food into adenosine triphosphate (ATP), the molecule that supplies energy to cells.
Mitochondria also play a crucial role in regulating other cellular functions, such as metabolism and apoptosis (programmed cell death). In short, mitochondria are essential for keeping our cells active and healthy.
What do nitrates do?
Nitrates, found in large amounts in beetroot, are converted in the body into bioactive compounds such as nitric oxide (NO), which have positive effects on the body. These compounds help mitochondria, the “powerhouses” of our cells, work more efficiently by improving the process that converts nutrients into energy.
Additionally, nitrates reduce oxygen consumption both at rest and during exercise, allowing for more physical activity with less effort. This happens because nitrates optimize the function of certain proteins in mitochondria, making energy use more efficient. In simple terms, consuming nitrate-rich foods like beetroot not only enhances physical performance but also supports cellular health.
We consulted the scientific study “Dietary Inorganic Nitrate Improves Mitochondrial Efficiency in Humans”, published in Cell Metabolism in 2011. If you would like to read it to learn more, you can find it by clicking here.
Benefits of Beetroot
Beetroot is a vegetable that, beyond its vibrant color and unique flavor, offers a range of health benefits. Its consumption is linked to improved blood circulation, which can be particularly useful in combating erectile dysfunction by optimizing blood flow. Additionally, beetroot has a notable effect on lowering blood pressure, promoting cardiovascular health. This is due to its high nitrate content, which helps dilate blood vessels and enhance circulation.
However, the benefits of beetroot are not limited to cardiovascular health. Its impact on athletic performance is significant, as it allows for higher-intensity physical activity with less oxygen consumption, improving endurance. It also has positive effects on cognitive function by enhancing cerebral circulation, which may boost memory and concentration.
How Beetroot Protects Your Heart from Hypertension
Beetroot, thanks to its high content of natural nitrates, is a powerful ally for heart health and blood pressure control. When we consume beetroot, the nitrates it contains are converted into nitrites by bacteria in the mouth and later into nitric oxide (NO) in the body. This compound is essential because it relaxes and widens blood vessels, helping to naturally lower blood pressure.
A study (available for reading by clicking here) found that consuming beetroot juice or foods enriched with this vegetable can reduce both systolic (higher) and diastolic (lower) blood pressure for up to 24 hours. Even small amounts, such as 100 grams of beetroot, have a significant impact on blood pressure, whether consumed raw or in foods (such as delicious beetroot bread).
Sports Benefits: More Speed with Less Effort
Beetroot has become an ideal supplement for those looking to naturally enhance their athletic performance. This nitrate-rich vegetable has been scientifically proven to increase speed and endurance during exercise.
In a study (available for reading by clicking here), recreationally active participants consumed 200 grams of baked beetroot—equivalent to 500 mg of nitrates—before running on a treadmill for 5 kilometers. The results showed that participants ran faster, especially in the final stretch, with an average speed increase of 5% compared to those who consumed a placebo.
What’s most interesting is that this performance boost didn’t require greater perceived effort from the runners. In fact, they reported feeling less fatigued during the final part of the run. This is because beetroot nitrates optimize oxygen utilization in the body, making muscles work more efficiently. Unlike nitrates from artificial sources, which may have adverse health effects, those found in vegetables like beetroot provide both athletic and general health benefits. Incorporating this food into your diet is a healthy and effective way to reach your fitness goals.
Beetroot vs. Nitrate Supplements
Although nitrate supplements are available on the market as an option to enhance physical performance, experts recommend caution due to the lack of evidence regarding their long-term safety. In contrast, consuming beetroot in its natural form—whether as a whole vegetable or juice—is a safe and reliable alternative. In addition to providing natural nitrates, beetroot offers essential nutrients such as vitamins, minerals, and antioxidants that contribute to overall health.
Beetroot consumption not only optimizes physical performance but also supports cardiovascular health, improves cognitive function, and helps regulate blood pressure. Unlike supplements, which focus solely on nitrates, beetroot provides a well-rounded approach with no associated risks, making it the best choice for those seeking effective and sustainable results.
