Could combat dementia
The evidence linking beetroot to brain health is still emerging, but scientists are particularly interested in its potential to support healthy cognitive ageing.
The effects of nitric oxide in improving circulation extend to the brain. In a landmark study, older adults who consumed a high-nitrate diet including beetroot juice showed increased blood flow to the frontal lobes, areas of the brain involved in decision-making, memory and executive function that are especially vulnerable to age-related decline.
Research has also shown that betanin, which gives beetroot its vivid red-purple pigment, can interfere with the processes involved in the formation of beta-amyloid plaques, the protein clumps that accumulate in the brains of people with Alzheimer’s disease.
Beetroots also contain uridine, which stimulates the production of phosphatidylcholine, the building blocks of the brain’s synaptic connections.
Good for the gut
“Beetroot contains fibre, which helps support regular bowel movements and feeds the beneficial gut bacteria in your microbiota,” says Bardwell. “We also believe the betalains have a positive influence on the gut microbiome.”
The fibre in beetroot acts as a prebiotic, providing fuel for the trillions of bacteria that live in the gut. A healthy and diverse microbiome has been linked to everything from better digestion and immune function to improved metabolic and cardiovascular health.
The best way to get beetroot into your diet
With its strong flavour, redolent of fresh dirt, beetroot can be something of an acquired taste.
“I really like the vibrant colour that it lends to a dish, and its earthy taste, but I totally understand that not everyone agrees,” says Bardwell.
The good news is it’s relatively easy to tone down that earthiness, or even mask it entirely. “If you don’t love the taste, try pairing it with acidity and creaminess,’ she suggests. ‘Balsamic vinegar or lemon juice and Greek yoghurt, tahini, feta or goat’s cheese all work well.
“Eating beetroot alongside vitamin C-rich foods such as citrus, peppers or parsley may help support iron absorption.”
