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Inflammation is the body's immune system response to harmful stimuli like pathogens, damaged cells, or irritants. On the surface, it's a protective mechanism that helps the body remove these harmful stimuli and initiate healing.
However, when inflammation becomes chronic or occurs in healthy tissues, it can be damaging and contribute to various diseases, including heart issues, brain strokes etc. While some foods can increase inflammation in the body, others help fight it.Often, when we talk about inflammation, we hear of foods like ginger and turmeric, but there is one more powerful food to fight inflammation. Surprisingly, beetroot, often misunderstood as just a colorful vegetable, is one of the most powerful natural anti-inflammatory foods in the world.
Let's see how...
Why inflammation mattersMany foods in the modern diet, especially processed and sugary items, fuel chronic inflammation. Finding natural foods that reduce inflammation is key to staying healthy. Let's take a look at how beetroot can help us fight inflammation..BeetrootBeetroot, also called Beta vulgaris, is a bright red root vegetable packed with nutrients. It’s rich in vitamins, minerals, and unique compounds called betalains, which give it its deep red color.
Research shows that beetroot’s betalains have strong anti-inflammatory and antioxidant effects. These compounds help lower harmful molecules in the body that cause inflammation and oxidative stress (damage from free radicals). It can also purify and detoxify your body, further reducing inflammation.The scienceBeetroot’s anti-inflammatory power comes from its ability to block important pathways that cause inflammation. One major pathway is called NF-κB (Nuclear Factor-Kappa B), which controls many genes responsible for producing inflammatory molecules like cytokines (for example, IL-6 and TNF-α), that raise the level of inflammation in the body (can come up in a blood test)Not only that, previous studies on animals show that beetroot extract significantly reduces NF-κB activity, lowering levels of these inflammatory cytokines.
This means beetroot can slow down the inflammatory process at a genetic level.Other benefitsIn clinical studies, people with osteoarthritis, who consumed beetroot supplements, experienced a significant drop in inflammation and reduced pain. This shows beetroot’s potential to help with chronic inflammatory conditions.Animal studies also found that beetroot juice protected the liver and kidneys from inflammation caused by toxins by reducing enzymes linked to tissue damage and inflammation.Beetroot vs. Common Inflammatory FoodsUnlike processed foods, sugary drinks, and fried snacks—known to increase inflammation—beetroot actively reduces it. It’s a natural, safe, and accessible food that can be added easily to your diet.
How to consume beetrootFresh Beetroot: Roast, boil, or steam it as a side dish. You can also have it raw as a salad, after washing it well.Beetroot Juice: Drink fresh beetroot juice or mix it with other vegetable juices.Beetroot Powder or Supplements: Easily available, but consult your doctor first.Regular consumption can help maintain low inflammation levels and support overall health.A word of cautionWhile beetroot is safe for most people, excessive consumption may cause beeturia (pink urine) or interact with some medications. So, consume it in moderation.SourcesClifford T, Howatson G, West DJ, Stevenson EJ. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients. 2015;7(4):2801-2822. PMC4425174Kujawska M, Ignatowicz E, Murias M, Ewertowska M, et al.
Impact of supplementation with beetroot juice on oxidative stress and inflammation. Oxidative Medicine and Cellular Longevity. 2018.Pietrzkowski Z, et al. Therapeutic administration of betalain-rich beetroot capsules alleviates inflammation and pain in osteoarthritic patients. Journal of Medicinal Food.Krajka-Kuźniak V, et al. Protective effect of beetroot juice on liver injury and inflammation in rats. Food and Chemical Toxicology.
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