Should I eat cactus fruit to get my betalains?

Editor's note: This article is a reprint. It was originally published on August 21, 2017.

Beets, prickly pear (also known as prickly pear) and another cactus called red pitahaya or dragon fruit are foods that have been getting a lot of attention in recent years for their high concentrations of a powerful compound called betalain. The term betalain comes from the Latin name for beet, Beta vulgaris, where the name was first discovered. Beets and deep red or purple cactus fruits are both high in betalain, which has been used as a natural commercial food dye for many years.

Studies have shown that betalains are known to be powerful natural antioxidants and may have anti-cancer and other disease-fighting potential. When certain plant foods gain a reputation for promoting health and fighting disease, scientists call them “functional foods,” and beets and cactus fruits are no exception, as are purple beets, amaranth, and quinoa.^One According to a blog called Wellness Guide:

“Betalains help to neutralize toxins and support the body's natural detoxification process. They help prevent chronic inflammation by preventing toxins from accumulating and preserving the integrity of cells. Betalains also reduce enzymes that cause inflammation. This protein/antioxidant complex is a great aid in improving health and longevity.

There are 24 individual components, each providing specific structure and function to every cell. They provide a compensation system for cells suffering from toxins and internal deficiencies. They help to strengthen cell walls and counteract premature aging. As a result, cells are rehydrated.”²

Additionally, betalains maintain the integrity of cells by balancing minerals in a 2:1 ratio: potassium inside the cell, sodium outside the cell, magnesium inside the cell, and calcium outside the cell. Essentially, betalains reduce inflammation, which is implicated in many diseases, by reducing toxins around the cell and allowing essential nutrients to make the necessary improvements.

How does betalane work?

Betalains are a little-known but biologically very active group of red, yellow and purple pigments that studies have shown to have antihypertensive, anticancer, chemopreventive and hypoglycemic activities.^three Mainly produced by researchers at Northumbria University in the UK

One study found that “betalains show therapeutic potential for use in the treatment of inflammatory diseases.”⁴ was reported. Another concluded, “The vascular protective effects of beets and their components have been clearly demonstrated in several in vitro and in vivo human and animal studies.”⁵ Furthermore:

“Recent studies have provided compelling evidence that beet consumption provides beneficial physiological effects that may improve clinical outcomes in several pathologies, such as hypertension, atherosclerosis, type 2 diabetes, and dementia, and significantly reduces systolic and diastolic blood pressure.”⁶

Besides betalains, other powerful phytochemical compounds found in beets include ascorbic acid, carotenoids, phenolic acids, and natural pigments such as flavonoids and polyphenol anthocyanins, such as resveratrol.⁷ Carotenoids and chlorophyll,⁸ All play an important role in improving health, say researchers in Spain.⁹ (as in a separate study conducted in Italy)¹⁰) Betalain has been found in both beets and cactus fruits.

• Provides soluble fiber which helps optimize cholesterol.
• Provides carotenoids and flavonoids that help with heart health.
• Protect your cells, especially from brain toxins
• Protect your liver from toxins
• Contains both potassium and magnesium

In fact, 24 types of betalains have been found in beets and cactus fruits, while other betalain-containing plants provide only 6 to 12 types. Also:

“Plants that live in hot climates have higher concentrations of these substances. The harsher the climate, the more the plants produce to protect themselves from the heat.”¹¹

Betalain converts nitrates to nitrites – the good kind

The study also described the process by which naturally occurring nitrates, found in vegetables other than beets, are converted to nitrites when ingested by bacteria in the mouth.

These nitrates should not be confused with the nitrates found in processed meats like bacon, pork, pepperoni, and hot dogs. Processed meats contain nitrates that, when heated, are converted to potentially dangerous nitrosamines (which Scientific American reports are Group 1 carcinogens, on par with smoking and asbestos).¹²).

Since vegetables are rich in antioxidants, these types of nitrites are not harmful because the body converts nitrates into a soluble gas called nitric oxide (NO), which is constantly produced within cells from the amino acid L-arginine.

'Therapeutic potential' derived from beta-line

Beets contain a number of very beneficial compounds that scientists have found help prevent disease and promote health in a variety of ways, including through antioxidant and chemopreventive activities, but one of the most active compounds described in the study is betalain.

• Bioavailability — This simply means that after eating, the compounds in beets are readily absorbed into the gastrointestinal tract and circulatory system. Both inorganic nitrites and betalains have been shown to be highly bioavailable.¹³
• Endothelial function – Nitrate is converted to nitrite to produce nitric oxide, one of the most important functions of which is to help support endothelial cells (which line the inner lining of blood vessels) and vascular health. Depletion of nitric oxide is a major cause of endothelial dysfunction.¹⁴
• Cognitive function – As we age, blood flow to the brain often declines, but beet consumption, which produces nitric oxide, may “improve cerebrovascular blood flow and overcome cognitive decline.”
• Inflammation – In cases of trauma or infection, inflammation is expected, but in the long term, the cause of inflammation should be identified and removed to restore optimal function. “Chronic inflammation is often implicated in the onset and progression of several clinical disorders, such as obesity, liver disease, cancer, and heart disease.” However, beets are powerful anti-inflammatory agents.
• Oxidative stress – The balance between reducing agents (antioxidants) and oxidizing agents (pro-oxidants) in oxidation is called reactive oxygen and nitrogen species (RONS). They are produced in cellular metabolism and are important in a variety of cellular and biochemical processes, from gene expression to cell proliferation and apoptosis, muscle contraction, and cell protection.¹⁵

Further research on the effects of betaline

UC Davis Study¹⁶ found that betalain extract concentrations from beets improved exercise performance and exercise-related muscle damage. Thirteen 25-year-old male runners participated in two double-blind, crossover, randomized trials supplementing with betalain-rich concentrates and controls. The runners supplemented with 50 milligrams (mg) of betalain for six days, with a seven-day interval before receiving the control.

After 2.5 hours of supplementation, subjects participated in a treadmill run and then attempted a 5 km run. Improvements included a 3% lower heart rate, a 15% lower rate of perceived effort (RPE), and a 14% lower blood lactate concentration compared to the control group. This resulted in improved 5 km performance times.

One of the advantages of eating foods containing betalains, such as beets, cactus, and to a lesser extent, rainbow scallions, amaranth, and quinoa (which some scientists say are comparable to steak in terms of protein content), is that they are safe, especially for the dual purpose of reaping the many health benefits these foods provide. This has been proven over decades in global food production.

But here’s some interesting information: Nutritionist Markus Roskranz has submitted a YouTube video that highlights the nutritional properties of cactus and aloe vera, and the positive health benefits they can have.

“Prickly pear cactus is used for type 2 diabetes, (optimizing) cholesterol, obesity, alcohol hangovers, colitis, diarrhea, and benign prostatic hyperplasia (BPH). It is also used to fight viral infections. Prickly pear cactus contains fiber and pectin, which can lower blood sugar by reducing the absorption of sugar in the stomach and intestines.”¹⁷

So the answer to the question of whether or not you should eat cactus fruit is that you can get betalains from beets, but even if you don't eat cactus fruit, you might want to give dragon fruit a try, which is commonly found in big-box grocery stores.