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No, Beetroot Isn’t Vegetable Viagra. But Here’s What Else It Can Do.

Beetroot Has Been Making Headlines, But for All the Wrong Reasons

Beetroot has been in the news for all the wrong reasons. Supply issues in recent months have seen a shortage of tinned beetroot on Australian supermarket shelves. At one point, a tin was reportedly selling on eBay for more than A$65.

But as supplies increase, we turn our attention to beetroot’s apparent health benefits.

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What’s So Special About Beetroot?

Beetroot is a superfood, alongside foods such as berries, nuts, and leafy greens. It contains above-average levels per gram of certain vitamins and minerals. Beetroot is particularly rich in vitamin B and C, minerals, fiber, and antioxidants.

Most cooking methods don’t significantly alter its antioxidant levels. Pressure cooking does, however, lower levels of carotenoid (a type of antioxidant) compared to raw beetroot.

Is Beetroot Really Vegetable Viagra?

The Romans are said to have used beetroot and its juice as an aphrodisiac. But there’s limited scientific evidence to say beetroot improves your sex life. This does not mean it doesn’t. Rather, the vast number of scientific studies looking at the effect of beetroot have not measured libido or other aspects of sexual health.

How Could It Work?

When we eat beetroot, chemical reactions involving bacteria and enzymes transform the nitrate in beetroot into nitrite, then to nitric oxide. Nitric oxide helps dilate (widen) blood vessels, potentially improving circulation.

What Else Could It Do?

Beetroot has received increasing attention over recent years due to its antioxidant and anti-tumor effect in humans. Clinical trials have not verified all beetroot’s active ingredients and their effects. However, beetroot may be a potentially helpful treatment for various health issues related to oxidative stress and inflammation, such as cancer and diabetes.

There is evidence beetroot juice can help lower systolic blood pressure (the first number in your blood pressure reading) by 2.73-4.81 mmHg in people with high blood pressure. Some researchers say this reduction is comparable to the effects seen with certain medications and dietary interventions.

Beetroot may also improve athletic performance. Some studies show small benefits for endurance athletes (who run, swim, or cycle long distances). These studies looked at various forms of the food, such as beetroot juice and beetroot-based supplements.

How to Get More Beetroot in Your Diet

• Raw beetroot – grate raw beetroot and add it to salads or coleslaw, or slice beetroot to use as a crunchy topping for sandwiches or wraps

• Cooked beetroot – roast beetroot with olive oil, salt, and pepper for a flavor-packed side dish. Alternatively, steam beetroot and serve it as a standalone dish or mixed into other dishes

• Beetroot juice – make fresh beetroot juice using a juicer. You can combine it with other fruits and vegetables for added flavor. You can also blend raw or cooked beetroot with water and strain to make a juice

• Smoothies – add beetroot to your favorite smoothie. It pairs well with fruits such as berries, apples, and oranges

• Soups – use beetroot in soups for both flavor and color. Borscht is a classic beetroot soup, but you can also experiment with other recipes

• Pickled beetroot – make pickled beetroot at home, or buy it from the supermarket. This can be a tasty addition to salads or sandwiches

• Beetroot hummus – blend cooked beetroot into your homemade hummus for a vibrant and nutritious dip. You can also buy beetroot hummus from the supermarket

• Grilled beetroot – slice beetroot and grill it for a smoky flavor

• Beetroot chips – slice raw beetroot thinly, toss the slices with olive oil and your favorite seasonings, then bake or dehydrate them to make crispy beetroot chips

• Cakes and baked goods – add grated beetroot to muffins, cakes, or brownies for a moist and colorful twist.

Are There Any Downsides?

Compared to the large number of studies on the beneficial effects of beetroot, there is very little evidence of negative side effects.

If you eat large amounts of beetroot, your urine may turn red or purple (called beeturia). But this is generally harmless.

There have been reports in some countries of beetroot-based dietary supplements contaminated with harmful substances, yet we have not seen this reported in Australia.

What’s the Take-Home Message?

Beetroot may give some modest boost to sex for men and women, likely by helping your circulation. But it’s unlikely to transform your sex life or act as vegetable Viagra. We know there are many contributing factors to sexual wellbeing. Diet is only one.

For individually tailored support, talk to your GP or an accredited practising dietitian.

FAQs

• Q: Is beetroot a superfood?

  A: Yes, beetroot is a superfood due to its high levels of vitamins, minerals, fiber, and antioxidants.

• Q: Can beetroot improve athletic performance?

  A: Yes, some studies show that beetroot juice can improve endurance athletes’ performance by reducing oxygen consumption and increasing time to exhaustion.

• Q: Can beetroot lower blood pressure?

  A: Yes, some studies show that beetroot juice can lower systolic blood pressure in people with high blood pressure.

• Q: Is beetroot a natural aphrodisiac?

  A: While there is limited scientific evidence to support its aphrodisiac effects, beetroot has been used for centuries in traditional medicine for its potential health benefits.

Conclusion: Beetroot is a nutrient-rich food that can provide numerous health benefits when consumed as part of a balanced diet. While it may not have the dramatic effects claimed by some, it can still contribute to a healthy lifestyle.