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I recently discovered how delicious raw beets are to add to smoothies. They provide an earthy, but refreshing flavor and can also make a nice side dish or snack when shredded.

Upon looking into this newfound delicacy of mine I found a recent article that I summarized below.

Overview

This review synthesizes research on bioactive compounds in beets (Beta vulgaris), focusing on their health benefits and industrial applications. Key compounds include phenolics and betalains, with additional insights into dietary fiber, fatty acids, and volatile compounds.

Key Bioactive Compounds & Functions

1. Phenolic Compounds

• Sources: Highest in stems, leaves, and beet peels (often discarded as waste).
• Antioxidant Activity:
  • Extracts (e.g., hydroxycinnamic acids, flavonoids) show strong DPPH/ABTS radical scavenging.
  • Older leaves and stems have higher polyphenol content than young leaves.
• Anti-Cancer Effects:
  • Apigenin (from beet leaves) inhibits prostate cancer cell proliferation via mTOR pathway regulation.
  • Freeze-dried beet extracts reduce colon cancer lesions in rats by 80% (Appiah et al., 2012).

2. Betalains

• Types: Betacyanins (red-purple) and betaxanthins (yellow-orange).
• Antioxidant Activity:
  • 1.5–2× stronger than anthocyanins in neutralizing free radicals (pH-dependent).
  • Protect against lipid peroxidation, LDL oxidation, and DNA damage.
• Health Benefits:
  • Cardiovascular: Increase SIRT1 (longevity factor), reduce cholesterol/triglycerides, and lower blood pressure (Rahimi et al., 2019).
  • Anti-Cancer: Inhibit tumor angiogenesis and induce apoptosis (e.g., betanin reduces ROS/HClO in cancer microenvironments).
  • Athletic Performance: Beetroot concentrate enhances cycling performance and post-exercise blood flow (Mumford et al., 2018).

3. Other Bioactive Substances

• Dietary Fiber: Reduces plasma cholesterol and liver fat (via cecal fermentation).
• Fatty Acids: High unsaturated/saturated ratio (e.g., linoleic, oleic acids) supports cardiovascular health.
• Volatile Compounds: Antimicrobial (e.g., anethole) and antioxidant activities in beet leaves.

Applications

• Food Industry: Natural colorants (betalains), functional foods, and waste valorization (e.g., polyphenol extraction from peels).
• Pharmaceuticals: Potential in cancer therapy, cardiovascular drugs (nitric oxide production), and neurodegenerative disease prevention.
• Agriculture: Stress-resistant beet varieties (high in phenolics under UV/salt stress).

Challenges & Future Directions

• Improve extraction methods for higher bioavailability.
• Clarify molecular mechanisms (e.g., betanin’s chemopreventive pathways).
• Expand clinical trials to validate in vitro findings.

Conclusion

Beets are a rich source of bioactive compounds with multi-faceted health benefits. Their integration into functional foods, pharmaceuticals, and sustainable agriculture could address global health challenges, though further research is needed to optimize their therapeutic potential.

Source: Bian, C.; Ji, L.; Xu, W.; Dong, S.; Pan, N. Research Progress on Bioactive Substances of Beets and Their Functions. Molecules 2024, 29(19), 4756.
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Licensed under CC BY 4.0.