Even with the highest sugar content among vegetables, there is nothing to worry about as long as you use beetroot sparingly. This powerhouse of nutrients rarely misses on menus in restaurants, but do you know the origin of this wonder fruit?

Nutrient content

The maroon coloured flesh is low in fat yet high in antioxidant which reveals more than an exceptional nutritional value compared to green vegetables that are also rich in calcium, iron and vitamins A and C.

Nutritional facts indicate that beetroots are excellent sources of folic acid, organic fiber, manganese and potassium and in whatever form you take the beetroot, you can have plenty of these nutrients.

Extracting the juice

Bernard Kwizera, a therapist at Bella natural and Organic products in Remera, says three fresh beetroots blended together and diluted with water yield about 1 litre of tasty juice.

"To improve the flavour, the beetroots blend this with other fruits such as apples, mangoes and passion fruits although this may come at a cost of diluting the natural maroon color,” Kwizera explains.

Kwizera attributes the maroon appearance to the high concentration of vital color pigments with enhanced health properties.

Reducing blood pressure

Research published in "Hypertension”, a medical journal shows that beetroot juice greatly improves heart health and lowers blood pressure. The pressure of volunteers who took 500mls of beetroot juice was significantly lowered and found that their blood pressure was significantly lowered shortly after ingestion.

Scientists attribute the decrease in pressure to the high nitrate levels contained in beet juice.

Similar research done at Wake Forest University in the United States found out that drinking juice from beetroot can improve oxygenation to the brain eventually slowing progression of dementia in older adults.

It was also found that since blood flow to certain areas of the brain decreases with age there is an induced decline in cognition and a possibility for dementia but consuming beetroot juice as part of a high nitrate diet can improve the blood flow and oxygenation to these areas that are lacking.

Because antioxidants present in fruits and vegetables prevent diseases in the human body, those found in beetroots are not any different.

Diabetes

Alpha-lipoic acid, an antioxidant present in the beetroots has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.

Beetroot contains 36 calories per 100 gm of beet but still moderate servings are sufficient to provide all the vitamins, minerals, flavonoids, and fiber of the vegetable.

More studies on the antioxidants in beetroots have revealed a decrease in neuropathy within diabetics as a result of beetroot juice containing pigments such as betacyanins which account for the red color of sugar beets, and beta carotene an antioxidant and vitamin A precursor.

Improving digestion and providing energy

Dr Peter Nacwera, a physician, says that the high fiber content in beetroot helps to prevent constipation and promotes a healthy digestive tract.

"When you consume fruits that are high in fibre, there are fewer chances of getting constipated and beetroots are some of them,” Nacwera says.

She also reveals that people who are engaged in heightened sports activities need beetroots to improve muscle movements and nerve impulses.

"Since it improves oxygenation, people who take juice from beet roots are likely to be more enduring than those who rarely consume such a product,” Nacwera adds.

Origin of beetroots

Beta vulgaris or beetroot is native to the coastlines of India but was later introduced in Britain. Originally this was first cultivated as a form of beet and occured as wild plant known as sea beet.  Sea beet was first domesticated in the eastern Mediterranean and Middle East but only the leaves were eaten at that time.

Early recipes included cooking it with honey and wine but nowadays juicing is common. Besides this, recipes of broths, salad dressing with mustard, oil or vinegar could be the other dietary options.

None the less, these magical properties resulting from the nutrients have continued to be utilized as medicinal assets.