Beetroot - April’s underground hero!
UK-grown and in peak season during April, this deep purple beauty is more than just a salad topping - it’s a nutrient-packed powerhouse that deserves the spotlight. ✨
Why it’s good for you:
Rich in folate (vitamin B9) – essential for cell function and heart health
Packed with nitrates, which may help lower blood pressure and boost stamina
Full of fibre to support digestion and gut health
High in antioxidants to help fight inflammation
How to enjoy it:
Gone are the days where we only ate beetroot out of a jar, it’s incredibly easy to cook and can used in a multitude of different ways. It can even be added to brownies (although I must admit, I haven’t tried this, yet!). When preparing it, just be careful, as the juice can stain!
Roast with olive oil, thyme and a touch of balsamic vinegar
Grate raw into salads or make a crunchy slaw with carrot, apple & lemon juice
Blend into a vibrant dip like beetroot hummus or a creamy soup
Cook and add to your favourite smoothie. You’ll find my favourite beetroot smoothie recipe here.
Beetroot is also often used by athletes to help with endurance and recovery. Research has shown that drinking beetroot juice a few hours before an event can help maximise the benefits. You can of course make a home-made version, but it is challenging to get the quantities right, which is why many athletes use ready made shots from companies like Beet It.
How beetroot enhances athletic performance:
Boosts nitric oxide (NO) levels: The nitrates in beetroot get converted into nitric oxide in the body. NO helps widen blood vessels, improving blood flow and oxygen delivery to muscles.
Increases endurance: Studies show that athletes consuming beetroot (often as juice) can perform longer before reaching exhaustion. It basically makes exercise feel a bit easier at a cellular level.
Improves efficiency: Athletes often experience better ‘oxygen economy’, meaning they use less oxygen at a given workload, which is key for endurance sports like running, cycling, or rowing.
Speeds recovery: Because it reduces inflammation and oxidative stress, beetroot can help muscles recover quicker after intense workouts.
How much beetroot is needed for athletic benefits:
Most studies suggest about 300-500ml of beetroot juice, or about 6-8 mmol of nitrate, about 2–3 hours before exercise.
If you're eating whole beets instead of juice, that’s roughly 1 to 2 medium-sized beets which at any point would be quite intense, which explains why athletes rely on beetroot shots
Some athletes also do a ‘loading phase’ - drinking beetroot juice daily for 3-7 days before a big race or event for even better results.
Whether you're looking to boost your heart health, spice up your meals, or power through your next workout, beetroot is a versatile addition to your plate. Give it a try this April while it's at its seasonal best - your body (and your taste buds) will thank you!