October is a prime time of year to engage in outdoor activities and sports in Moab. Our featured bulk herb this month is not exactly an herb, but it may enhance your physical endurance and performance in these activities, in addition to providing several other health benefits!
Historical Use of Beets
Beet root powder comes from the well-known root of Beta vulgaris, which is enjoyed as a vegetable for its earthy, sweet taste and vibrant red-violet color. The beets we know today, with their globular red roots, were only hybridized about 300 years ago. The leaves were consumed for centuries before the root (the common leafy green chard is actually the same species as beets, just cultivated for its leaves). It wasn’t until the early 19th century when French chefs popularized beetroot for its culinary potential. Beets have the highest sugar content of any vegetable and have been increasingly used as an alternative sweetener to cane sugar. They can be used in numerous culinary dishes, beverages, herbal formulas, or as food coloring.
Health Benefits of Beets
Beets boast an impressive list of health promoting compounds, vitamins, and minerals that can support the immune, cardiovascular, digestive, and musculoskeletal systems, and liver and even brain health. Beets are known for their high content of antioxidants and phytonutrients, especially betalains and betacyanins, which give the roots their deep hue. These antioxidants fight free radicals, reducing oxidative stress in the body, and can reduce chronic inflammation. Beets also contain the amino acid betaine, potassium, folate, vitamin C, iron, carotenoids, phenolic acids, flavonoids, and nitrates.
Beets are a good source of dietary fiber, which bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools. This can help support healthy digestion and reduce the risk of several chronic digestive conditions such as constipation, inflammatory bowel disease (IBS), and diverticulitis.
Beets and Athletic Performance
One of the more famed health benefits of beets is their potential for enhancing athletic performance due to their high concentration of nitrates. Nitrates are converted into nitric oxide in the body, which promotes vasodilation, causing blood vessels to relax. Thus, they can deliver more oxygen and nutrients more efficiently to the heart, muscles, and brain. This effect can also help lower blood pressure, which can in turn reduce risk of heart disease and stroke.
Much research has been conducted on the effects of beets on athletic performance, with studies suggesting consuming about 300-500 mg of nitrates from beets (about 1-2 cups of beet juice) 2-3 hours before exercise for peak blood nitrate levels. Beet juice can be a much healthier alternative to energy drinks or pre-workout products that are full of sugar and/or synthetic ingredients. It can even potentially aid in post-workout recovery, reducing muscle soreness.
How to Use Beet Root Powder
Using beet root powder is an easy way to gain some of the benefits of this earthy nutrient powerhouse. Find it in our bulk herbs department, and to use, simply mix 1 teaspoon powder with 4-6 oz water or juice. (One teaspoon of powder provides the nutritional equivalent of one beet.) Consider adding apple, watermelon, orange, or lemon juice for extra flavor. If you’re not a fan of the earthiness of beets, add the powder to your favorite smoothie, tea, baked goods (especially as a food coloring for red velvet cake), hummus, yogurt, or salad dressing.
Storage tip: Remember to flip your container of beet root powder upside down or shake it every once in a while, or it will clump together and form a solid mass over time.