This week, we’re turning our attention to a humble backyard hero: the simple beetroot. I know it doesn’t hail from the Amazon rainforest or arrive with a mystical origin story. It’s far less exotic… but surprisingly more impressive than many of its trendier superfood cousins.

Many customers tell me they notice a real lift in energy when supplementing with beetroot powder. That’s not just placebo or purple enthusiasm. Beetroot is naturally rich in antioxidants and is one of the most concentrated dietary sources of inorganic nitrate. Once consumed, nitrate is converted in the body to nitric oxide, a molecule that relaxes and widens blood vessels (vasodilation), improving circulation and oxygen delivery to the heart, brain and muscles ^(2,3).

For anyone undertaking an exercise regime particularly weight training or endurance sport that improved oxygen flow can translate into better stamina, delayed fatigue and enhanced performance. Numerous studies show dietary nitrate from beetroot juice can improve time-to-exhaustion and exercise efficiency in activities such as cycling, running, kayaking and swimming ^(6,7). In fact, the Australian Institute of Sport (AIS) classifies beetroot juice (dietary nitrate) as a Group A supplement, meaning there is strong scientific evidence supporting its use in specific sporting situations ⁽¹⁾.

Interestingly, improved circulation doesn’t just benefit muscles. Research suggests that nitrate-rich beetroot juice increases blood flow to the white matter of the frontal lobe - an area of the brain associated with executive function and linked to age-related cognitive decline ⁽⁵⁾. While it’s not a cure for dementia, improved cerebral blood flow is certainly promising.

Beetroot’s cardiovascular benefits are also well documented. Several clinical trials show that drinking 1-2 glasses of beetroot juice daily can help reduce blood pressure, particularly systolic blood pressure ^(3,4). Of course, anyone with hypertension should monitor their readings carefully and consult their doctor before beginning supplementation. Starting with ½ a glass per day and gradually increasing is a sensible approach.

Then there’s the liver-loving side of beetroot. It contains the phytochemical betaine, which supports normal liver function and helps protect liver cells and bile ducts ⁽⁸⁾. Beetroot fibre also supports healthy detoxification pathways by assisting liver enzyme activity. While “detox” is often overused in marketing, supporting the body’s natural detoxification systems is a legitimate physiological process and beetroot plays a helpful role.

So yes, I think we can confidently class beetroot as a superfood just one that grows quietly in Aussie soil instead of tropical jungles.

For maximum therapeutic benefit, juicing fresh beetroot or using beetroot powder is preferable, as prolonged cooking can reduce nitrate and antioxidant content. One teaspoon of beetroot powder is approximately equivalent to one whole beetroot. A typical supplemental dose is 1-2 teaspoons daily, though athletes may use specific loading protocols under professional guidance.

Beyond endurance, nitric oxide’s role in widening blood vessels has also been linked to improved recovery and reduced muscle soreness due to enhanced blood flow. There is also emerging evidence supporting its role in improving symptoms of erectile dysfunction, again through enhanced vascular function ⁽⁹⁾.

Cardiorespiratory fitness, the ability of the heart and lungs to deliver oxygen to working muscles is fundamental to health. Nitric oxide helps optimise that delivery system. By improving blood flow and oxygen efficiency, dietary nitrate allows muscles to work harder while requiring slightly less oxygen meaning you can often exercise longer before fatigue sets in ⁽⁶⁾.

In short, beetroot supports:

• Endurance and exercise performance
• Blood pressure regulation
• Circulation to heart and brain
• Liver function
• Recovery
• Overall vitality

Not bad for a vegetable that stains your chopping board.

For more information about beetroot, drop into Go Vita, Your Health Shop at 5 North Street, Batemans Bay. You can also call us on (02) 4472 9737 or visit us online at www.govitabatemansbay.com.au. Don’t miss our weekly segment on 2EC radio, where Marianne and Go Vita’s Nutritionist Sofia chat about health and wellness with Kimmi Saker every Wednesday after 12.30pm.

References

1.       Australian Institute of Sport. Group A Supplements – Beetroot Juice (Dietary Nitrate). https://www.ais.gov.au/nutrition/supplements/group_a

2.       Lundberg JO, Weitzberg E, Gladwin MT. The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nat Rev Drug Discov. 2008.

3.       Kapil V et al. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients. Hypertension. 2015.

4.       Siervo M et al. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013.

5.       Presley TD et al. Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide. 2011.

6.       Jones AM. Dietary nitrate supplementation and exercise performance. Sports Med. 2014.

7.       McMahon NF et al. Dietary nitrate supplementation and endurance exercise performance. Sports Med. 2017.

8.       Craig SA. Betaine in human nutrition. Am J Clin Nutr. 2004.

9.       Webb AJ et al. Acute blood pressure lowering, vasoprotective and antiplatelet properties of dietary nitrate. Hypertension. 2008.