Beets - a powerful superfood to support detoxification

Oh, Beets....I love you so much! Beets are one of those foods that people generally either really enjoy or won't touch with a ten foot pole. Beets are delicious root vegetables, packed with beneficial antioxidants and an abundance of other phytonutrients. You probably already know that beets are good for you but one of the best things about beets is that help support detoxification in the body. This is probably the best reason to embrace the idea of becoming a beet lover.

Here is how this superfood supports detoxification in the body and why you need to start eating more beets.

Detox has become a buzz word that people throw around and we know it sounds like a good thing that we definitely want to do but aren't really sure what the process actually looks like. For some, the term "detox" brings to mind the flushing out of "toxins" especially through the bowels. This is not far off from the reality. The liver is said to "filter" the blood in the body. This occurs through enzymatic processes by which ingested substances are transformed into different compounds that can enter general circulation or be excreted from the body via the urine or feces.

There are two phases involved in the process of detoxification through the liver. The first phase involves breaking ingested substances down into smaller molecules or compounds. Kind of like triage in a hospital, the liver seeks to break down the most harmful substances first and fat soluble toxins because these can be the most difficult to eliminate. This would include most pharmaceutical drugs, alcohol, caffeine, tobacco, over the counter medications such as acetaminophen (Tylenol), substances like phthalates (which are used to make plastic and used in some personal care products) and other hazardous chemicals. The cytochrome P450 family of enzymes break down these toxins to make them less harmful, water soluble and/or easier to eliminate through the second phase of detoxification.

This process actually creates highly unstable molecules called free radicals. Remember electrons from chemistry class? Well, free radicals are molecules that are short on electrons and try to rob them from other molecules. Free radicals can cause damage to the body's cells. Fortunately, we ingest many antioxidants in our food and our body produces some on its own to protect against damage from free radicals.

Oh no! Free radicals are bad and now my liver is creating them, what's up with that?!

The second phase of detoxification involves joining together these reactive molecules to create more stable compounds so that they can be safely excreted from the body. To accomplish this the body needs an adequate supply of key cofactors through the diet so that these substances can be produced. We get many of these cofactors by consuming rich food sources of them regularly through our diet. An inadequate supply of the catalysts required for optimal phase 2 liver detoxification will result in reactive substances and toxins lingering and recirculating through the body causing damage to cells and a whole host of potentially negative health outcomes including hormone imbalance, headaches, fatigue, liver damage, skin issues such as acne, eczema, immune system dysfunction such as allergies or autoimmunity and more.

Toxins are not just the obvious pollutants, pesticides, chemicals etc. that we are exposed to daily through our food, water, and air. Hormones and other substances our body produces naturally can become toxic if we are exposed to them at the wrong times or for prolonged periods.

So how do beets support detoxification?

Beets are a rich source of antioxidants which protect cells from free radicals as mentioned above. They are high in B vitamins and also contain betaine, an important cofactor that supports phase 2 detoxification through the methylation pathway. There are 6 different pathways for phase 2 detoxification. The methylation pathway is one of them and it is linked to estrogen detoxification which is very important especially for women. Excess estrogen can cause many problems for women such as fibroids, PMS, breast cancer, heavy periods, weight gain, depression and more. Along with sulphur rich foods such as garlic, onion, and cruciferous vegetables which support other detoxification pathways, beets are a tasty way to support your liver function.

Here are some tasty ways to get more beets in your diet.

• Roasted Beets - My favorite way to prepare beets is to just simply roast them in the oven with olive oil and salt, pepper, and garlic. I peel the beets and cut them up into chunks. Then arrange them on a baking sheet and coat with olive oil, salt, pepper, and minced garlic. Bake in the oven at around 375 degrees F until they can be pierced easily with a fork.
• Pickled Beets - Of course there is always the popular option of pickled beets with or without hard boiled eggs. Just take 2 parts vinegar, 1 part water, and 1 part sugar, bring it to a boil to dissolve sugar, and pour over cooked, sliced beets. Store in the fridge for a few days and they will be ready to add to salads or just to snack on.
• Beet Sauerkraut - Here is a how to from Nourishing Meals on making your own sauerkraut or any kind of lacto-fermented veggies. I personally really like adding a grated beet to the cabbage when I make sauerkraut this way. It adds earthy sweetness to balance out the salty, sour flavors. It also turns it a beautiful purplish red color.
• Moroccan Beet Salad - I recently found this beet salad recipe on Pinterest from Simply Stacie. I loved it and couldn't get enough of it. I love cumin and cilantro so it was irresistible for me.
• Cold-Pressed Beet Juice - If you have a juicer, a great juice combination to try is apple, beets, carrots, and ginger. I have this Breville juicer that I bought after my $39 one from Aldi's burned up after years of use (super impressed it lasted that long!).

What are your favorite ways to prepare beets? I am always looking for new beet recipes!

References

Genuis SJ, Kyrillos E. The chemical disruption of human metabolism. Toxicol Mech Methods. 2017;27(7):477-500. doi:10.1080/15376516.2017.1323986

Hodges, R. E., & Minich, D. M. (2015). Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. Journal of nutrition and metabolism, 2015, 760689. https://doi.org/10.1155/2015/760689

Integrative Wellness and Research Center, Inc. (2020). Detox Phases. https://integrativewellness.org/detox-phases/

Segersten, A. (2012, February 13). How to make lacto-fermented veggies without whey. Nourishing Meals. http://www.nourishingmeals.com/2012/02/how-to-make-lacto-fermented-vegetables.html

Simply Stacie. (2012, April 30). Moroccan Beet Salad. https://www.simplystacie.net/2012/04/moroccan-beet-salad-recipe/