I’m a nutritionist and this is why RAW beetroot is my ultimate health hero… this is how you eat it

It’s one of those vegetables that most people either love or hate.

You may be surprised to learn that beetroot has also sometimes caused controversy among scientists who have questioned its benefits.

This is because beets contain a lot of nitrates and nitrites. These are molecules made up of nitrogen and oxygen that are also found in red meat. These molecules are held responsible for the harmful effects of foods like bacon and ham.

It is thought that the substances in processed meat react with other molecules in the body, increasing the risk of cancer.

In my work as a nutritionist, clients often ask me if this means that nitrate-containing vegetables, such as beetroot, are also a risk. I tell them that the truth is quite the opposite.

One of the reasons why beetroot can give your body a boost is because it is particularly high in folate. Folate, also known as vitamin B9, is mainly found in dark green leafy vegetables, beans, peas and beets.

Nitrates and nitrites pose a risk in certain meats because they combine with chemicals in the body to form molecules called N-nitroso compounds (NOCs). These molecules can increase the risk of rectal tumors forming during digestion.

But in vegetables they enter the body, where they are converted into nitric oxide, a substance that can dilate blood vessels, reducing the risk of high blood pressure and therefore heart disease.

The high nitrate content in beets can also help you run, swim and cycle faster.

Research has shown that high doses of the compound can increase oxygen efficiency, meaning that athletes can perform at a higher level for a given amount of exercise using less oxygen.

Andy Jones, professor of applied physiology at the University of Exeter, investigated the effects of beetroot on athletic performance.

He discovered that the nitrates in the beets improve blood flow to the lungs and muscles, resulting in a faster delivery of oxygen.

This means that you may be able to work harder without any discomfort.

A 2009 study conducted by the University of Exeter found that drinking beetroot juice improves your endurance.

The study was conducted on eight men aged 19 to 38. They were given 500 ml of organic beetroot juice per day for six consecutive days, after which they had to perform a series of tests, including cycling on a stationary bike.

On another occasion, they were given a placebo drink of blackcurrant liqueur for six days before performing the same cycling tests.

After drinking beetroot juice, the group was able to cycle for an average of 11.25 minutes, 92 seconds longer than when they received the placebo.

However, it appears that eating raw beetroot has a greater effect on lowering blood pressure than when the vegetable is cooked or pickled.

This is because the cooking process reduces the amount of nitrates and antioxidants

However, the benefits of beetroot are much greater than just its nitrate content.

One of the reasons why beets can give your body a boost is because they are particularly high in folate.

Folic acid, also known as vitamin B9, is mainly found in dark green leafy vegetables, beans, peas and beets.

There are approximately 109 micrograms of folic acid in half a pack of beetroot (100 g) — that’s about half the recommended daily amount.

It plays an important role in the production of red blood cells.

Adequate folic acid levels help prevent anemia. Anemia is characterized by fatigue, weakness and shortness of breath.

The vitamin is also crucial for the synthesis and repair of DNA. This is essential for cell division and growth, especially during periods of rapid growth such as pregnancy and infancy.

The NHS recommends that women take one 400 microgram folic acid tablet every day before and during pregnancy, until they are 12 weeks pregnant.

This is because it is vital for the proper development of the fetus.

It helps prevent neural tube defects (NTDs) such as spina bifida and anencephaly, which are serious birth defects of the brain and spine.

The high folic acid content in beetroot also helps prevent cardiovascular disease.

Folic acid helps regulate the levels of the amino acid homocysteine ​​in the blood.

Elevated homocysteine ​​levels are linked to an increased risk of heart disease because it can damage the walls of your arteries.

Beetroot also contains natural pigments called betalains, which have powerful anti-inflammatory properties.

Since chronic inflammation is linked to several conditions, such as obesity, heart disease, and liver disease, the pigments in beets may have a positive impact on our overall health.

Researchers from Queen Mary University of London investigated the effects of drinking beetroot juice high in inorganic nitrate daily on nitric oxide levels and inflammation.

They conducted a study with 114 healthy volunteers, whom they divided into two groups.

One group was given a typhoid vaccine to induce systemic inflammation, while the other group was given a cream that caused local inflammation through a small blister.

For seven days, the participants drank 140 ml of beetroot juice every morning, with half drinking juice high in nitrate and the other half drinking juice from which the nitrate had been removed.

Those who drank the nitrate-rich beetroot juice had higher levels of nitric oxide in the blood, urine and saliva.

This group also had lower levels of inflammatory monocytes, and the remaining monocytes were more anti-inflammatory.

The nitrate-rich juice appeared to restore the function of the endothelium, the cell layer that lines blood vessels, which is usually disrupted in inflammation.

HOW TO EAT RAW BEET

Award-winning nutritionist Rob Hobson reveals the best raw beetroot recipes so you can make the most of this earthy vegetable’s goodness…

Rob Hobson is an award-winning nutritionist. His book, Unprocess Your Life, is full of recipes and ideas to help you reduce your processed food intake

Rainbow cabbage salad

Servings: 4

Ingredients

• ½ red cabbage, very thinly sliced
• ½ white cabbage, very thinly sliced
• 1 large carrot, grated
• 1 small white onion, very thinly sliced
• 1 handful of parsley, finely chopped
• 1 yellow beetroot, peeled and grated (you can also use red beetroot, but rinse the
• grated beetroot (under cold water to remove some of the dye)

Dressing

• ½ clove garlic, finely chopped
• ½ inch piece of ginger, finely grated
• 100 g plain yoghurt
• 1 tablespoon tahini
• ½ lime, squeezed
• 1 tablespoon olive oil
• Sea salt

Method

1. In a large bowl, mix the red cabbage, white cabbage, carrot, onion,
2. parsley and yellow beetroot.
3. Place the garlic, ginger, yogurt, tahini, lime juice, and olive oil in a small blender. Blend until completely smooth, adding hot water as needed to achieve the consistency of heavy cream. Season with salt and pepper.
4. Pour the dressing over the salad and toss until well combined.

Beets contain pigments called betalains, which have remarkable anti-inflammatory properties, and beetroot juice is an easy way to incorporate the vegetable into your diet

Carrot, beetroot, apple and ginger juice

Servings: 2

Ingredients

• 2 carrots
• 2 beets
• 2 apples
• 2.5 cm ginger knob
• Lemon juice

Method

1. Wash and chop the carrots, beets, apples and ginger into pieces that will fit in your blender or juicer. If you are using a juicer, put the fruits and vegetables through it.
2. If you don’t have a juicer, place all the chopped ingredients in a high-speed blender and blend for 30 seconds until smooth. Place a piece of muslin cloth over a bowl and pour the blended mixture into the cloth. Grab the four corners of the cloth and squeeze the juice into the bowl, making sure to get as much liquid out as possible.
3. Add lemon juice to taste.

Beetroot carpaccio with goat cheese and walnuts

For 2-4 persons

Ingredients

• 3 beets (mixed colors), scrubbed
• 1 lemon, grated and juiced
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 2 teaspoons honey
• 1 tsp Dijon mustard
• 1 tbsp finely chopped dill
• Large handful of arugula
• 60 g goat cheese (optional)
• Small handful of walnuts, coarsely chopped

Method

1. Slice the beetroot very thinly with a mandolin or a sharp knife. Place the beetroot slices in a bowl and sprinkle with half the lemon juice, half the olive oil and 1 teaspoon of apple cider vinegar. Season with salt, mix everything and leave to marinate for 1 hour.
2. Place the remaining lemon juice, olive oil, apple cider vinegar, honey and Dijon mustard in a bowl, season with salt and black pepper and whisk everything together to make a dressing.
3. Arrange the beetroot slices on a large plate and sprinkle with dill. Pile the rocket in the middle of the beets. Drizzle with the dressing, crumble the goat cheese over it and sprinkle with chopped walnuts and lemon zest.