Are you tired of sifting through endless articles and conflicting information just to find out the benefits of beets?
Do you find yourself frustrated by the lack of reliable sources and the overwhelming amount of irrelevant content cluttering your search results?
Well, fret no more! In this article, we will dive deep into the incredible advantages that beets offer and provide you with a comprehensive guide on why they should be a staple in your diet.
Say goodbye to the hassle of searching aimlessly and get ready to discover the power of this vibrant root vegetable.
TLDR: Beets are a nutritious food that contain vitamins, minerals, antioxidants, fiber, and other plant compounds that contribute to various health benefits. Consuming beets can potentially improve heart health, lower blood pressure, enhance endurance during exercise, and support digestive health.
Health Benefits of Beets
Beets are an incredibly versatile and unique vegetable. Not only do they add a vibrant, pleasing color to dishes but they also offer a wide range of health benefits.
Rich in vitamins, minerals, and plant compounds, beets have been called a “superfood” due to the numerous health benefits associated with their consumption.
The nutrients found in beets can improve cardiovascular health, increase athletic performance, promote brain health, lower cholesterol levels, and much more.
Has Lots of Nutrients
Beets are a surprising powerhouse of nutrition, boasting an impressive range of essential vitamins and minerals with surprisingly few calories.
A 3.5-ounce (100-gram) serving of boiled beetroot provides only 44 calories along with 1.7 grams of protein while still containing a bit of almost all the vitamins and minerals necessary for your body to function optimally.
The list of nutrients in beets is quite varied and extensive. Vitamins include B1, B2, B3, folate, and B6 along with vitamin C, while minerals include manganese, magnesium, iron, calcium, potassium, copper and phosphorus.
These nutrients can help combat deficiencies that may arise due to an unbalanced diet or unhealthy lifestyle habits. The high mineral content is also known to aid in cardiovascular health by helping reduce blood pressure levels and improve overall circulation.
Additionally, the presence of antioxidants such as phenols betacyanins helps protect against damage caused by toxins found in processed foods or environmental pollutants.
Supports Healthy Blood Pressure Levels
Beets are a highly nutritious vegetable that possess a wonderful array of health benefits. One in particular is its ability to reduce elevated blood pressure levels, which is a major risk factor for heart disease.
Several studies have found that drinking beetroot juice may significantly lower levels of both systolic and diastolic blood pressure, with the effects being more pronounced for systolic pressure. It also appears that consuming raw beets rather than cooked ones may further optimize this effect.
The remarkable health-promoting effects of beets are mainly attributed to their high concentration of nitrates, which can lead to an increase in nitric oxide once ingested by the body. Nitric oxide helps to dilate the blood vessels and cause their walls to relax, resulting in lowered blood pressure levels and improved cardiovascular health. Therefore, adding these root vegetables into one's regular diet could prove to be immensely beneficial in terms of helping prevent or manage high blood pressure issues.
Helps Improve Athletic Performance
The use of dietary nitrates has been found to improve athletic performance. Nitrates can increase the efficiency of mitochondria, which are responsible for producing energy in cells.
Studies have found that consuming products like beetroot juice or beets themselves can improve endurance and help athletes become less exhausted during exercise.
This can allow athletes to perform better as it improves cardiorespiratory performance and increases oxygen use up to 20% in some cases when cycling.
However, for best results it’s important to consume beets or their juices two hours before competing or training as this way their potential benefits are maximized due to how quickly your blood nitrate levels peak after ingesting them. Ultimately, incorporating dietary nitrates into an athlete’s diet is likely a beneficial aid in boosting athletic performance due to its ability to enhance efficiency and oxygen consumption.
Helps Fight Inflammation
Beets are a healthy and delicious superfood that may provide anti-inflammatory benefits. Betalains, the special pigments found in beets, have shown powerful anti-inflammatory properties. Studies on high blood pressure have found that consuming 8.5 ounces (250 mL) of beet juice for two weeks significantly reduced markers of inflammation like C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a). In addition, people with osteoarthritis who took betalain capsules made with beetroot extract experienced reduced pain and discomfort.
In addition to these human studies, rats have also been observed to reap anti-inflammatory benefits from beetroot juice and concentrate in response to being injected with toxic chemicals. With these promising results, further studies in humans are needed to see if regular consumption of beets as part of a healthy diet can provide similar benefits. Until then, enjoying beets is an easy way to potentially prevent chronic inflammation associated with obesity, heart disease, liver disease and cancer.
Helps Improve Digestive Health
Beets have long been known for their health benefits, but recent research is highlighting the role they can play in improving digestive health. One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source, which is important for colon health. Fiber helps promote bacteria in the gut and keeps stools bulky and regular, which reduces the chances of constipation or other digestive conditions like IBS or diverticulitis.
In addition to providing beneficial digestive effects, diets high in fiber may reduce risks of chronic diseases such as colon cancer, heart disease, and type 2 diabetes (23Trusted Source24Trusted Source25Trusted Source). So by adding beets to your diet, you can benefit from improved overall digestion while also reaping protective benefits from these chronic diseases. Beets are easy to prepare and add to salads or dishes or can even be juiced for maximum nutritional impact. Including them regularly into your diet can help improve your digestive health while reducing your risk of major chronic health conditions.
Helps Support Brain Health
Beets are becoming increasingly popular as a natural source of nutrients, and they may have potential benefits for brain health. Studies have found that nitrates in beets may increase blood flow to the brain, which can improve cognitive function, particularly in the frontal lobe. This area is crucial for higher level thinking such as decision making and working memory. In one study of people with type 2 diabetes, those who consumed beetroot juice daily for two weeks experienced faster reaction times in a cognitive function test than the control group.
Although more research is needed to determine the effects of beets on dementia risk among the general population, these findings suggest that regular intake of beetroot products could potentially help preserve mental processes that naturally decline with age. Additionally, a 2019 review paper found that nitrate-rich extracts of beetroot may also protect against neurodegenerative disorders like Alzheimer’s disease and Parkinson’s disease, suggesting even more powerful benefits for brain health from beets.
Have Some Anti-Cancer Properties
Beetroot contains several compounds with cancer-fighting properties, such as betaine and ferulic acid. Test tube studies have demonstrated that beetroot extract can slow the division and growth of cancer cells. Additionally, higher blood levels of betaine could be related to a lower risk of cancer; however, further research is needed regarding its impact when consumed in a healthy diet.
The effects may differ depending on the type of cancer and how the beetroot is prepared. For example, juicing removes many of the vitamins found in beets, whereas boiling or steaming them keeps them intact. Some antioxidants like kaempferol are more easily detached during cooking processes such as baking. Although promising, more research should be conducted to understand how beetroot consumption may influence one’s risk for various types of cancers.
Helps Balance Energy Intake
Beets are an excellent addition to any balanced diet. Not only are they low in fat and calories but also high in water, making them a great way to balance energy intake. Incorporating more low calorie foods into your diet has been linked to weight loss, something beets can absolutely help with. Beets also provide moderate amounts of fiber and protein, both of which contribute to helping the body achieve and sustain a healthy weight. The fiber content in beets is particularly noteworthy, as it supports digestive health, reduces appetite and cravings, and provides feelings of fullness—all of which can help reduce overall calorie consumption.
When taking on a health journey that includes wellness focused goals such as losing or maintaining weight, adding beets into your diet can certainly give your desired outcome a boost. You may end up consuming fewer calories without feeling too deprived thanks to the qualities listed above. Plus this root vegetable packs plenty of other nutrients like Vitamin C, Folate, Iron, Magnesium and Potassium b that support overall well-being for healthier living. So why not make this simple switch today towards sustainable health?
Delicious and Easy To Prepare
Beets are a nutrient-packed vegetable with a delicious sweet flavor and excellent versatility that makes them incredibly easy to work into your diet. Their earthy flavor can be appreciated when added to salads, as well as juiced or even pickled for an added crunchy texture. If time is of the essence for you, pre-cooked and canned beets can easily be incorporated into any meal. You can even enjoy them raw when thinly sliced or grated if you're feeling adventurous.
When looking to purchase beets in store, the best option is to buy ones that feel heavy for their size and have fresh leafy tops still attached. Boiling them isn't recommended due to nitrates being lost through cooking water, so consider steaming instead to maximize the amount of nitrates consumed. With these tips in mind, you're sure to find creative and delicious ways to add this vitamin-rich superfood into various meals!
Tips When Preparing Beets
Beets are a nutritious and delicious addition to many dishes, both sweet and savory. When looking for ways to include beets in your diet, why not try some of these recipes?
Salads are one of the easiest and quickest ways to add beets to a meal – simply grate them into coleslaw or other green salads.
Or you could make an array of colorful and flavorful dressed beets with carrots and oranges. For a dip, try blending cooked beets with yogurt and garlic for a delectable alternative to hummus.
Fresh beetroot juice is also easy to make at home and much healthier than store-bought versions as it typically contains less added sugar and more actual beets.
There's also this Beetroot and Honey Lemon Houmous recipe if you're feeling adventurous!
Beets are a versatile and tasty vegetable that can be enjoyed in many different dishes. They grow best when the temperatures are cool, so they’re typically harvested in either the spring or the fall. Look for young roots with tender leaves for the sweetest, most tender beets. If beetroot isn’t available where you live, canned or frozen beets are still nutrient-rich and can provide a great flavor boost to recipes. You can also take advantage of beetroot powder if you want to get the nutritional benefits without buying fresh produce.
Once you have your beets ready to go, there are tons of delicious ways to prepare them! Roasting is one of our favorite ways to bring out their natural sugars and make use of their delightful caramelization when baked at high heat. You can add diced beets to salads or soups, roast them with veggies for an easy side dish, create unique desserts using roasted beets, or even make chips out of thinly sliced disks! No matter which way you decide to use your beets, they’re sure to bring a welcome sweetness and nutrition boost to any dish. Enjoy!
With these tips in mind, adding more beets to your diet has never been easier or tastier before. Enjoy!
FAQ
Is it OK to eat beets everyday
Beets are an often overlooked yet very nutrient-rich vegetable. Not only do they provide essential vitamins and minerals like vitamin C, magnesium, and potassium, they’re also a great source of fiber. This makes them an excellent addition to any balanced diet.
However, despite all the health benefits beets offer, it's important to remember that any food taken in excess can be unhealthy. Eating too much beetroot can lead to low blood pressure, uncommonly red or black urine and bowel movements from the betacyanin pigment in the beets, as well as digestive problems for people who have a sensitivity to certain nutrients found in them. Furthermore, if you're eating lots of beetroot every day it could mean you're missing out on essential nutrients from other foods, so always strive for variety when it comes to choosing what fruits and vegetables to incorporate in your meals. If you are considering adding more beetroot into your diet then speak with a doctor first before making any significant changes.
Are Beets a Superfood?
Beets, also known as garden beets, have long been praised for their nutritional value. Although relatively small in size, they pack a powerful punch of essential vitamins and minerals that can help to improve our health and wellbeing.
Are Beets Anti-inflammatory?
Beets are a popular vegetable and have many health benefits, including the potential for reducing inflammation. This is due to the presence of betalains in beets. Betalains are natural coloring agents that possess both antioxidant and anti-inflammatory properties. Studies have shown that these betalains may help reduce symptoms associated with inflammation, such as pain, swelling, joint stiffness, and fatigue. They can also reduce biomarkers in the body that are related to inflammation. This suggests that regular consumption of beets may help decrease inflammatory responses within the body.
Additionally, it appears that combining the usage of beetroot juice with regular exercise may offer even greater anti-inflammatory advantages than exercise alone or a placebo supplement. This suggests that if one wants to capitalize on beets potential for reducing inflammation, they should consume them alongside physical activity routinely. Additionally, consuming beets in salads or juicing them could provide an easy way to incorporate more of the vegetable into one’s daily diet without compromising taste buds.
Final Conclusion
In conclusion, incorporating beets into your diet can provide numerous benefits for your overall health and well-being. From boosting cardiovascular health and improving digestion to enhancing athletic performance and promoting brain health, beets are a nutritional powerhouse that should not be overlooked. Their rich source of vitamins, minerals, antioxidants, and fiber make them an excellent addition to any meal plan.
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