I’m a nutritionist and here’s why RAW beetroot is my ultimate health hero vegetable… here’s how to eat it

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

You may be surprised to learn that the benefits of beetroot have at times been the subject of controversy even among scientists.

This is because beetroot is high in nitrates and nitrites – molecules made up of nitrogen and oxygen that are also found in red meat and are blamed for the harmful health effects of foods such as bacon and ham.

It is believed that the compounds in processed meat react with other molecules in the body and increase the risk of cancer.

In my work as a nutritionist, I am often asked by my clients whether this means that vegetables that contain nitrates, such as beetroot, are also at risk. In fact, I tell them, the opposite is true.

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

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

Nitrates and nitrites are risky in some meats because they combine with chemicals in the body to form molecules called N-nitroso compounds (NOCs), which can increase the risk of rectal tumors forming during digestion.

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

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

Studies have shown that large amounts of this compound can increase oxygen efficiency, meaning athletes can perform better with less oxygen for the same amount of effort.

Andy Jones, Professor of Applied Physiology at the University of Exeter, investigated the effects of beetroot on athletic performance.

He found that the nitrates in beetroot improve blood flow to the lungs and muscles, resulting in faster oxygen delivery.

This means you can potentially work harder without feeling the strain.

In a 2009 study conducted by the University of Exeter, researchers found that drinking beetroot juice increased endurance.

The study was conducted on eight men aged between 19 and 38. They were given 500 ml of organic beetroot juice daily for six consecutive days before completing a series of tests that involved cycling on an exercise bike.

On another occasion, they were given a placebo drink of blackcurrant syrup for six days in a row before completing the same cycle tests.

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

However, eating raw beetroot seems to have a stronger blood pressure lowering effect than when the vegetable is cooked or pickled.

This is because the cooking process reduces the levels of nitrates and antioxidants.

However, the benefits of beetroot go far beyond its nitrate content.

One of the reasons why beetroot can give your body so much energy is its particularly high folic acid content.

Folic acid, also called vitamin B9, is found mainly in dark green leafy vegetables, beans, peas and beetroot.

Half a pack of beetroot (100 g) contains about 109 micrograms of folic acid – that’s about half the recommended daily dose.

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

Adequate folic acid intake helps prevent anemia, which is characterized by fatigue, weakness and shortness of breath.

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

In fact, the NHS recommends that women take a 400 microgram folic acid tablet daily before pregnancy and up to 12 weeks’ pregnancy.

The reason for this is that it is crucial 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 of beetroot also helps prevent cardiovascular diseases.

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

Elevated homocysteine ​​levels are associated with an increased risk of cardiovascular disease because they can damage the lining of the arteries.

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

Since chronic inflammation is linked to various diseases such as obesity and heart and liver disease, the pigments in beetroot may have a positive effect on our overall health.

Researchers at Queen Mary University of London investigated the effects of daily beetroot juice, which is high in inorganic nitrates, on nitric oxide levels and inflammation.

They conducted a study with 114 healthy volunteers and divided them into two groups.

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

Participants drank 140 ml of beetroot juice every morning for seven days, with half consuming nitrate-rich juice and the other half consuming nitrate-free juice.

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

This group also had lower levels of pro-inflammatory monocytes and the remaining monocytes had stronger anti-inflammatory effects.

The nitrate-rich juice appeared to restore the function of the endothelium – the layer of cells that lines blood vessels – which is typically impaired in inflammation.

HOW TO EAT RAW BEETROOT

Award-winning nutritionist Rob Hobson shares the best raw beetroot recipes to help you make the most of the earthy vegetable’s beneficial properties…

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

Rainbow coleslaw

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 flat-leaf parsley, finely chopped
• 1 yellow beetroot, peeled and grated (you can also use beetroot, wash the
• grated beetroot (rinse under cold water to remove some of the colour)

dressing

• ½ garlic clove, finely chopped
• ½ inch piece of ginger, finely grated
• 100 g natural yoghurt
• 1 tbsp tahini
• ½ lime, juiced
• 1 tbsp olive oil
• Sea salt

Proceedings

1. In a large bowl, add red cabbage, white cabbage, carrots, onions,
2. Parsley and yellow beetroot.
3. Place garlic, ginger, yogurt, tahini, lime juice and olive oil in a small blender. Blend until completely smooth. Add warm water as needed to achieve the consistency of heavy cream. Season with salt and pepper to taste.
4. Pour the dressing over the salad and mix well.

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 beetroot
• 2 apples
• 1-inch piece of ginger
• Lemon juice

Proceedings

1. Wash carrots, beets, apples and ginger and cut them into pieces that will fit in your blender or juicer. If you are using a juicer, run the fruit 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 extract as much liquid as possible.
3. Add lemon juice if desired.

Beetroot carpaccio with goat cheese and walnuts

For 2-4 people

Ingredients

• 3 beetroots (different colors), peeled
• 1 lemon, peel and juice
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 2 tsp honey
• 1 teaspoon Dijon mustard
• 1 tbsp finely chopped dill
• Large handful of rocket
• 60g goat cheese (optional)
• Small handful of walnuts, roughly chopped

Proceedings

1. Using a mandolin or sharp knife, cut the beetroot into very thin slices. Place the beetroot slices in a bowl and drizzle with half the lemon juice, half the olive oil and 1 teaspoon of apple cider vinegar. Season with salt, mix well 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 together to make a dressing.
3. Arrange the beetroot slices on a large platter and sprinkle with dill. Place the rocket in the middle of the beetroot. Drizzle the dressing over it, crumble the goat’s cheese over it and sprinkle with chopped walnuts and lemon zest.