Beta vulgaris

(Beets)

By: Kyle Beckley

Cant Beet It

Beets are a root crop that originated around the coasts of Europe, the Middle East,
and Africa as early as 800 BC. All of todays beets are derived from the original wild
sea beet that thrived in these coastal environments.

However, the root part of the beet wasnt cultivated for consumption until 1542 in
most likely Germany, Italy , or the Netherlands.

The worlds largest beet was grown by a Dutchman and weighed over 156 lbs.

The Ancient Romans considered beets to be an aphrodisiac

They are the second largest source of table sugar, after sugar cane.

The red coloring that comes from beet root is processed into food coloring that is
sometimes used to improve the color of tomato paste, sauces and jams. Beet
coloring is even used to make red colored mulches for landscaping.

In ancient times, the root was used as a pain reliever for headaches and toothaches.

Beet What?
The taproot of the beet contains a high concentration of
sucrose, and is comprised of 75% water, 20% sugar, and 5%
fiber.
Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant
derived anti-oxidants.
Beets are a plant in the Amaranthaceae family witch includes more than 2,500 species of both
annuals and perennials.
ex. Quinoa , Spinach, Chard
Plants in this family are characterized by their red stems, roots, leaves, or flowers due to
betalain pigments. Betalain" is derived from the Latin Beta vulgaris, from which the first
betalains were extracted.
The earthy taste of beets are due to a substance called geosmin,
which is responsible for that fresh soil scent following a spring rain.
Humans are quite sensitive to geosmin, even in very low doses, which
explains why our beet response ranges from one extreme to the other.
Geosmin, Nitrites, Betalain, Tryptophan, Betaine,
Boron

Health Claims
Lowering risk of coronary heart disease (CHD), stroke, and peripheral vascular diseases
Lowers heart rate and regulates metabolism in the cells
Lowers systolic blood pressure
Prevention of lung cancer and skin cancer
Boost stamina
Reduce Inflammation
Mental health
Natures Viagra
Detoxification
Cancer Prevention

Intended Population
Beets in raw and supplement form are intended for all populations , although increasingly some
are targeting specific populations and highlighting specific benefits.
However the health benefits of beets are so vast, consumption should be considered by all
indiviuals.
A rising interest in athletes using functional foods to enhance physical performance, has enabled
many studies that illustrate a direct correlation between beet consumption and improved athletic
performance.

Supplement Forms

Evidence
Nitrate Supplementation Enhances the Contractile Properties of Human Skeletal
Muscle

double-blind, randomized, crossover design

19 healthy untrained men ingested a nitrate-rich concentrated beetroot juice

After ingesting the supplement, force was recorded while participants
completed a series of voluntary and involuntary (electrically evoked)
unilateral isometric contractions of the knee extensors.
Conclusion: The results indicate that 7
Results: NIT enhanced the peak force response to lowdays of dietary nitrate
frequency electrical stimulation, as follows: maximal
supplementation enhanced the in vivo
twitch (NIT, 149 41 N, vs PLA, 138 37 N; P = 0.008;
contractile properties of the human
effect size, r (ES) = 0.56) and submaximal 1- to 20-Hz
skeletal muscle. Specifically, nitrate
contractions (5%10%, ES = 0.530.63). Whereas explosive supplementation improved excitation
(rising phase) force production during the first 50 ms of contraction coupling at low
evoked maximal twitch and octet contractions (eight
frequencies of stimulation and
electrical impulses at 300 Hz) was also 3%15% greater
enhanced evoked explosive force
after NIT compared with that after PLA (P = 0.0230.048, production but did not affect
ES = 0.520.59), explosive voluntary force remained
maximum or explosive voluntary force
similar (P = 0.510, ES = 0.16). Maximum voluntary force production in untrained individuals.
was also unchanged after NIT (P = 0.539, ES = 0.15).

Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exerci
in humans

double-blind, placebo-controlled, crossover study, eight males (aged 19-38 yr) consumed 500 29 mL per day of
either beetroot juice (BR, containing 11.2 0.6 mM of nitrate) or blackcurrant 30 cordial (as a placebo) for six
consecutive days. Participants food intake and exercise were monitored for four weeks, then they were chosen at
random to complete 4 moderate and 2 high intensity workouts while supplementing with either the beet root juice
or the blackcurrant placebo.
Results : The BR supplementation regimen implemented in this study was well tolerated
with no side serious side effects. Subjects did, however, report beeturia. Participants
showed elevations in plasma [NO2] during the BR supplementation compared to PL at all
sample points. On average, across the six sample points, BR ingestion increased plasma
[NO2-]by 96%.
Conclusion : A short period of dietary NO supplementation through a natural food product resulted in increased
plasma [nitrite] and reduced systolic blood pressure in the normotensive young adults who participated in our
study. During exercise at a fixed moderate work rate, increased NO3intake resulted in improvements in NIRS
derived indices of muscle oxygenation and a significant reduction in pulmonary O2.
It should be stressed that the remarkable reduction in the O2 cost of sub-maximal exercise
following dietary supplementation with inorganic nitrate in the form of a natural food
product cannot be achieved by any other known means, including long-term endurance
exercise training. The O2 cost of cycling at a fixed moderate work rate is known to be highly
consistent in human populations irrespective of factors such as age and training status. It is
remarkable that an acute nutritional intervention (i.e., dietary supplementation with a
natural food product that is rich in nitrate) can reduce the O2cost of a given increment in

Mechanism of Action :Nitric Oxide

Besides helping one to build muscle and increase endurance, NO can improve mental
acuity, sexual performance, blood pressure and diabetes management, cancer
fighting, wound healing ability, and even hair growth.

Nitric oxide is produced by three main enzymes called nitric oxide synthase.

NOS3 is the one that most people are familiar with, this enzyme produces nitric
oxide in the inner lining of the blood vessels, called the endothelium, which instructs
the blood vessels to relax. This relaxing, or expanding of the blood vessels is called
vasodilation. Vasodilation helps to reduce blood pressure, improve circulation, and
improve waste removal efficiency.

Every organ in the body can benefit from increasing blood, oxygen and nutrient flow
to them.

Nitric oxide supplements can improve the bodys natural ability to heal, fight
disease, and grow.

Beets are one of the richest sources of natural nitrates. Primarily by facultative
bacteria in the mouth, your body changes these nitrates into nitric oxide, which acts
as a vasodilator in the body. Increased blood flow to the muscles allow for greater

Safety and Recommendation

Beeturia : Betacyanin in beetroot may cause red urine. The condition can be found in
around 10-15% of the populations who are genetically unable to break down
betacyanin pigment.
Eating beats could cause low calcium levels and kidney damage
Beet greens contain oxalic acid, which may crystallize as oxalate stones in the urinary
tract in some people. It is therefore; in individuals with known oxalate urinary tract
stones are advised to avoid eating excess greens.
Pregnancy and breast-feeding: Its not known whether its safe to use beet in
larger medicinal amounts during pregnancy or breast-feeding. Stick to food
amounts.
Professional
Recommendation
: Incorporate at least a few cups of beet root and greens into weekly diet
General
Population:
The nutrients in beets are more susceptible to
degradation from long cooking times than other foods, so
if you are cooking it, the ideal time would be 15 minutes
steaming, maximum.
Athletes: Consume 300-1200 ml of raw juice about 2.5 hours before intense physical
activity or smaller doses throughout the day.

References

http://journals.lww.com/acsm-msse/Fulltext/2014/12000/Nitrate_Supplementation_Enhances_the_Contractile.6.asp
http://jap.physiology.org/content/jap/early/2009/08/06/japplphysiol.00722.2009.full.pdf
http://eds.a.ebscohost.com/ehost/detail/detail?vid=4&sid=135d325c-dd76-4f52-b63abe4513dd2856%40sessionmgr4001&hid=4202&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ%3d
%3d#AN=97637447&db=aph
http://eds.a.ebscohost.com/ehost/detail/detail?vid=5&sid=135d325c-dd76-4f52-b63abe4513dd2856%40sessionmgr4001&hid=4202&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ%3d
%3d#AN=91743427&db=aph
http://eds.a.ebscohost.com/ehost/detail/detail?vid=6&sid=135d325c-dd76-4f52-b63abe4513dd2856%40sessionmgr4001&hid=4202&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ%3d
%3d#AN=95865973&db=aph
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245587/