Beetroot (Chukandar): Uses, Benefits, Side Effects and More!

Introduction:

Red beetroot or beetroot, scientifically known as Beta vulgaris, is a root vegetable. Due to various health benefits of eating beetroot, it is often referred to as a functional food. Beetroot is grown in many countries worldwide and is a common part of the staple diet in many communities. It is also used as a colouring pigment for manufacturing industries. Beetroot benefits arise from its rich content of active compounds, delivering multiple health advantages.¹ Because of various nutritional benefits, beetroot has been used for centuries. Some people consume it raw, while it is also added to salads, soups, and other vegetable curries.² Beetroot is used as an ingredient in traditional Chinese and Ayurvedic systems of medicine.³

To learn more about beetroot’s health benefits and uses, continue reading.    

Nutritional Value of Beetroot:

Beetroot contains carbohydrates, proteins, fats, and fibre. This colourful vegetable is also packed with vitamins and minerals. The nutritional value of beetroots per 100 grams⁴  is given below:

• Energy: 43 kcal
• Carbohydrates: 9.56g
• Proteins: 1.61g
• Fiber: 2.8g
• Total Fat: 0.17g
• Calcium: 16mg
• Iron: 0.8mg
• Magnesium: 23mg
• Sodium: 40mg
• Potassium: 325mg
• Phosphorous: 40mg
• Vitamin C: 4.9mg
• Thiamin: 0.031mg
• Riboflavin: 0.04mg
• Folate: 109 μg
• Vitamin B-6: 0.067mg

I would suggest trying beetroot juice if you’re looking for a natural way to help control your blood pressure. The blood-pressure-lowering effect of beetroot is due to the presence of nitrates. Studies have shown that these nitrates, found in abundance in beetroot juice, may have the potential to be a nutritional strategy for managing arterial blood pressure in healthy individuals.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Read More: Apple: Uses, Benefits, Side Effects, and More!

Properties of Beetroot:

Because of many phytochemicals like flavonoids, phenolics, betacyanin, betanin, and betanidine, beetroot shows many helpful properties. The potential properties of beetroot are given below:

• Beetroot may show antioxidant properties
• It may show anti-inflammatory properties
• It may show blood glucose-lowering activity
• It may show blood pressure-lowering activity
• It may show anticancer activity
• It may help avoid the development of cancer
• It may help with weight management
• It may show lipid-lowering activity²

I want to give you an important heads-up before you jump into beet-loading. Beets are high in oxalates, which may raise the risk of kidney stones. If you already have kidney stones, it’s advisable to enjoy beetroots in moderation.

Dr. Rajeev Singh, BAMS

Potential Uses of Beetroot:

As a natural nitric oxide (NO) source, beetroot may act as a potent antioxidant and anti-inflammatory food. It may help manage and prevent several health conditions that are caused due to the low availability of NO, such as heart and brain disorders. Beetroot offers several potential uses, which are discussed in greater detail below.

1. Potential Uses of Beetroot for Heart

Endothelial dysfunction (a disease that affects blood vessels) is the reason for many heart diseases and problems, such as hypertension and atherosclerosis. Beetroot may help regulate endothelial function, potentially reducing heart disease risks.¹ Beetroot may also help lower blood pressure and blood cholesterol levels in the blood.² Before using beetroot for these properties or any heart-related conditions, make sure you consult your healthcare provider and get a proper diagnosis and treatment. Avoid using beetroot or any other herb as medicine without consulting your physician.

2. Potential Uses of Beetroot for Brain

Reduced blood circulation to the brain is the primary reason for the deterioration of cognitive functions (thinking, remembering and reasoning). Reduced blood flow to the brain can lead to brain damage, Alzheimer’s disease, or dementia. Beetroot might help you improve blood circulation to the brain and avoid damage to cognitive functions.¹ If you are suffering from any brain-related conditions, you need to reach out to your doctor. Do not use beetroot as a means to mitigate or relieve brain-related conditions. Consulting a doctor or psychiatrist will help you make well-informed choices.  

In my opinion, when it comes to the antioxidant activity of beetroot, most of the research focuses on its main active ingredient called betanin. It has been found to possibly act as both a scavenger of harmful free radicals and a potential promoter of antioxidant defences. Betanin is also being studied for its ability to counteract oxidative stress and possibly manage related diseases.

Dr. Smita barode, B.A.M.S, M.S.

3. Potential Uses of Beetroot for Inflammation

Inflammation is the body’s natural response to trauma, infection and other organisms that can harm the individual. Inflammation is nothing but redness, swelling and pain at the affected site. Beetroot contains many potential anti-inflammatory compounds that may interfere with the inflammation pathways. It might help reduce this inflammatory response and subside inflammation.¹ However, if you are suffering from inflammation or swelling anywhere in your body, consult with a doctor before using beetroot. Using beetroot for inflammation without consulting a physician will worsen the condition.

4. Potential Uses of Beetroot for Oxidative Damage

Components capable of causing oxidative stress are reactive oxygen and nitrogen species (RONS). These are generated in response to infection, heat damage, and strenuous physical exercise. Excessive exposure of cells to RONS causes oxidative stress. Oxidative stress can damage important biomolecules like DNA, proteins, carbohydrates, and lipids. The antioxidant benefits of beetroot might help protect the cells from oxidative stress and damage.¹

Based on what I have observed, beetroot juice might be a superhero in safeguarding the liver with its antioxidant properties. In a study on mice, long-term consumption of beetroot juice possibly protected against liver damage. Please note that additional research with human participants is still required to confirm these claims.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

5. Potential Uses of Beetroot for Cancer

Beetroot might help avoid cancer development owning to its many properties. Beetroot may show anti-proliferative, anti-inflammatory and antioxidant properties that might be helpful in cancer.³ Beetroot could also show anti-cancer properties against breast, lung, stomach, and colon cancer cells line during lab studies.² However, beetroot should not be used for any health condition like cancer without proper consultation with a doctor.

6. Potential Uses of Beetroot for Athletes

Beetroot juice is known to contain a high amount of nitrates. Intake of nitrates might be beneficial for athletes as it improves sports performance. There are several ways beetroot may help with sports performance. It may help reduce the oxygen consumption of skeletal muscles, reduce muscle stress, delay the onset of muscle fatigue, and increase the force and power output.⁵ All these potential beetroot benefits can mean that it may have beneficial effects on athletes, but the studies are insufficient to establish the extent of the effect on humans.

Though studies show the beetroot benefits against various disease conditions, these studies are insufficient, and there is a need for further studies to establish the true extent of the benefits of beetroot on human health. 

How to Use Beetroot:

There are several ways to incorporate beetroot into your diet:

• You can make beetroot a part of your regular diet; it can be added to soups, salads, and juices raw or cooked. ²
• You can also drink beetroot juice to reap chukandar benefits.⁵

You should always consult your Ayurvedic physician before consuming beetroot for regular use. They will be the best person to prescribe the correct form and dosage for your health condition. Also, do not discontinue or replace an ongoing modern medicine or treatment with an ayurvedic/herbal preparation without consulting a qualified doctor.

Side Effects of Beetroot (Chukandar):

Beetroot is considered a part of the regular diet. However, there are some reported side effects associated with it:

• People who eat beetroot may notice red or pinkish urine and panic; worry not, this is due to the compounds that lend beetroot its typical colour. This is not blood.
• Many people have complained of skin allergies after eating beetroot.⁶

If you experience any of these side effects or allergic reactions after using beetroot, stop its use and contact your healthcare provider immediately.  

Precautions to Take with Beetroot:

When using beetroot, you need to follow these precautions

1. Precautions for Pregnant Women

Consumption of beetroot is considered acceptable during pregnancy.⁷ However, like all foods, beetroots should be eaten in moderation.

2. Precautions for Breastfeeding Women

Eating beetroot if you are a nursing woman does not lead to nitrate poisoning in the infant. The baby is safe as the nitrate content of beetroot does not leach out significantly in breast milk.   

3. Precautions for Children

Beetroots have high nitrate content and might cause nitrate poisoning in infants if given directly. They should be avoided in infants aged three months or below.⁶

Before using beetroot for any health effects, talk to your doctor or physician about any precautions you might need to take and understand if you are one of the people who should avoid beetroot. Consulting with your doctor will help you make better choices and avoid adverse health effects.

Interactions with Other Drugs:

Beetroot can decrease digestion transit time; therefore, eating beetroot might reduce the absorption of many oral drugs. On the contrary, the intake of beet fibre diet increased the gastric transit time in obese patients with type 2 diabetes. It is best to avoid beetroot with oral medication.⁶

Also, if you are taking medicine for any health condition, you can consult your healthcare provider about potential fruits and vegetables to avoid. They will be able to guide you about the safe use of beetroot.

Frequently Asked Questions (FAQs):

References:

1. Clifford T, Howatson G, West DJ, Stevenson EJ. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients. 2015 Apr 14;7(4):2801. Available from: https://pubmed.ncbi.nlm.nih.gov/25875121/
2. Akan S, Tuna Gunes N, Erkan M. Red beetroot: Health benefits, production techniques, and quality maintaining for food industry. Journal of Food Processing and Preservation. 2021 Oct 1;45(10):e15781. Available from: https://onlinelibrary.wiley.com/doi/full/10.1111/jfpp.15781
3. Tan ML, Hamid SBS. Beetroot as a Potential Functional Food for Cancer Chemoprevention, a Narrative Review. J Cancer Prev. 2021 Mar 30;26(1):1–17. Available from: https://pubmed.ncbi.nlm.nih.gov/33842401/
4. Zamani H, de Joode MEJR, Hossein IJ, Henckens NFT, Guggeis MA, Berends JE, et al. The benefits and risks of beetroot juice consumption: a systematic review. Crit Rev Food Sci Nutr. 2021;61(5):788–804. Available from: https://pubmed.ncbi.nlm.nih.gov/32292042/
5. Ormesher L, Myers JE, Chmiel C, Wareing M, Greenwood SL, Tropea T, et al. Effects of dietary nitrate supplementation, from beetroot juice, on blood pressure in hypertensive pregnant women: A randomised, double-blind, placebo-controlled feasibility trial. Nitric Oxide. 2018 Nov 1;80:37–44. Available from: https://pubmed.ncbi.nlm.nih.gov/30099096/ 

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