Beets are just one of many healthy foods you can consume, and they contain some unique nutrients that can provide some extra benefits to your body. Here are 10 Amazing Benefits of Eating or Drinking Beetroot that you should know about and consider adding more into your diet.
Health is an important aspect of everyone’s life, so it makes sense that people are always looking for ways to improve their health and prevent any possible issues in the future.
One of the best ways to help improve your health and reduce the risk of serious illnesses like cancer and heart disease is to make sure you’re consuming enough fruits and vegetables every day.
1) Improves heart health
Studies show that beetroots can help to lower blood pressure and cholesterol levels, thus improving heart health. Better still, they also act as natural anti-inflammatories, making them a great choice for those with arthritis.
From science to anecdotal evidence, many people have credited beets with helping improve their joint pain symptoms. Research shows that drinking beet juice on a regular basis significantly lowers blood pressure in people who suffer from hypertension.
Another study found that consuming beets significantly lowered systolic blood pressure (the top number in a reading) by 5 points and diastolic (the bottom number) by 2 points after only four weeks!
2) Fights inflammation
Inflammation is a common issue in many people, and beetroot may be able to help. Studies have shown that eating foods rich in nitrates can reduce inflammation. When we consume beetroot, our body converts nitrates into nitric oxide, which then dilates blood vessels and allows more oxygen to flow throughout our system.
This lowers blood pressure and inflammation, leading to better health.
Consuming one serving of beetroot per day (2-3 ounces) should result in positive results. A variety of different colored vegetables contain naturally occurring nutrients and antioxidants, so choose whatever colors you like! Just make sure they’re all organically grown because you want something free from synthetic fertilizers and pesticides.
If you don’t like beets themselves (they are pretty intense), there are plenty of other great ways to get your daily dose. Add about 2 tablespoons of raw, unsweetened beet juice to a cup or two of hot water for an easy tea you can drink throughout your day; one study found drinking 3 cups was enough to lower systolic blood pressure by 10 points!
3) Prevents cancer
As if you needed another reason to down a glass (or two) of beet juice every day, researchers at Ohio State University have found that it helps ward off cervical cancer. A compound in beets called betanin has been shown to kill off human cervical cancer cells by inducing cell death and slowing their growth.
Betanin appears to be most effective against strains of human papillomavirus that are responsible for 70 percent of all cervical cancers. Eat more beets today! They’re good for your heart: According to a 2013 study published in Molecular Nutrition & Food Research, daily beet intake can actually lower blood pressure.
Why? Researchers hypothesize that red beetroot extract lowers blood pressure thanks to its ability to inhibit an enzyme known as ACE—which is involved in converting bad LDL cholesterol into other, artery-clogging types of cholesterol.
Previous research also indicates that potassium nitrate—found naturally in leafy greens like kale and spinach—can help prevent heart disease by lowering blood pressure levels as well; when consumed regularly, it’s been shown to increase levels of nitric oxide circulating throughout our bodies—helping relax our blood vessels and increase circulation without increasing arterial resistance or putting extra strain on your heart.
4) Anti-aging properties
The antioxidants in beetroot may help slow down aging and fight against oxidative stress, which is linked to certain cancers and other diseases. Antioxidants are also thought to improve brain function by promoting healthy blood flow and protecting nerve cells from damage.
Because of their antioxidant content, beets have been shown to reduce inflammation, making them a great food for people with arthritis. And when researchers fed rats radishes (which have a similar chemical makeup), they found that animals that had access to these foods developed 30 percent less breast cancer over their lifetime than those who didn’t get any.
In fact, feeding rats any kind of plant-based foods was associated with a 35 percent reduced risk for all forms of cancer compared with control groups; animals that got some beets actually lowered their risk for breast cancer even further—to 45 percent lower than control groups! So next time you feel like eating something deep red and earthy…do it!
5) Improves athletic performance
Beets have been shown to increase athletic performance in endurance sports such as marathon running and cycling. Beets are an excellent source of nitrates, which turn into nitric oxide in your body.
With more oxygen delivered to your muscles via increased blood flow, you will have endurance and reduced muscle fatigue during training sessions. The effects are noticeable after just 10 days of eating 1-2 beets per day. Try adding raw beet greens to salads or cooked beets (without sugar) to soups, stews, and pasta dishes:
Soak up the sun’s benefits: Vitamin D plays a role in bone metabolism as well as muscle strength and immune system function; it helps regulate calcium levels within our bodies so we can build strong bones when we eat enough vitamin D-rich foods, like dairy products and eggs.
6) Increases mental focus
The nitrates in beetroot may increase blood flow to areas of your brain, improving mental focus. As a bonus, consuming beetroots helps you fight off depression and chronic stress—which can also take a toll on your memory.
A 2012 study published in Pharmacology Biochemistry and Behavior found that nitrate-rich vegetables like beetroots have positive effects on cognitive performance due to their influence on brain blood flow.
7) Easy to eat/drink regularly
One positive point about beetroot is that it’s very easy to include as part of a regular diet. It can be added to smoothies, salads, and wraps, just like any other vegetable. The only difference is that beetroot has a naturally sweet taste thanks to its sugar content.
If you’re looking for an easy way to add more healthy nutrients to your diet, eating beetroot may be a good idea. Even though drinking beetroot juice takes time, it does offer great health benefits without adding extra calories to your diet.
8) Great in smoothies and juices
The deep red color of beetroot is not just a cosmetic addition to foods—the root is full of phytonutrients that promote great health. Beets are rich in betalains, which are antioxidants that protect your cells from free radical damage.
They can also reduce inflammation and lower blood pressure; improve heart health; and guard against certain cancers. Try adding them to smoothies, juice blends, soups, salads, and stir-fries for an instant boost of flavor and nutrition.
The study has shown there are other benefits as well. Studies on low-calorie diets often have participants add beets as part of their nutritional program. Other studies show beets can help with joint pain and irritation caused by rheumatoid arthritis, osteoarthritis, and gout.
Still, others conclude regular consumption may prevent cancer growth. All these benefits mean you should definitely consider using beets regularly! Just remember: don’t use fresh beets to make coffee substitutes; they don’t contain any caffeine (and they aren’t very tasty).
9) Healthier cooked than raw
Although beetroots are often cooked, especially in soups and stews, many people choose to eat them raw. But you should know that when cooked properly, beets are more nutritious than when eaten raw; cooking breaks down cell walls and makes nutrients more bioavailable.
When prepared correctly—steamed with a little water—beets offer health benefits without any loss of nutrients. They have great antioxidant properties and can provide healthy doses of vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, C, E, K, folate, and potassium. They’re also a good source of calcium and iron. And they’re tasty!
In addition to eating beets uncooked (often roasted) as vegetables or chopped into salads for color contrast, consider juicing them for an extra boost of antioxidants like betacyanins. Try adding a few cut-up beets to your morning smoothie for nutritional value plus a fresh flavor.
You won’t taste them much, but you’ll feel their effects. Another option is simply buying fresh beet juice at your local market. These two tactics give your body easy access to these important nutrients that could keep diseases at bay and help you maintain overall great health
10) Can be served on its own or as an ingredient in a meal
Serving beets on their own allows you to experience all their great health benefits. Beets contain zero fat, zero cholesterol, and just 90 calories per cup when cooked. That’s a big win for anyone looking to lose weight or maintain a healthy lifestyle.
But they also provide great flavor and can be served in several ways—whether alone or as an ingredient in another meal—to be enjoyed by both children and adults alike. There are many easy-to-make recipes that incorporate them, including soups, salads, and desserts. Beets will last about one week in your refrigerator if stored properly.
To keep them fresh longer, remove any greens before storing them. Even better, cook all but one beet so you can add it to your next recipe!
They tend to be sold without tops because they grow underground, but don’t throw away those leaves; instead, chop them up and use them in smoothies. The nutrients found in raw red beetroots help treat digestive disorders such as gas, bloating, and ulcers because of their high fiber content.
Beets are just one of many healthy foods you can consume, they contain some unique nutrients that can provide some extra benefits to your body. One of the best ways to help improve your health and reduce the risk of serious illnesses like cancer and heart disease is to make sure you’re consuming enough fruits and vegetables every day.
As many people are constantly in search of the best way to stay healthy and look in a variety of ways for healthy food, beets are one of that food sources, plus there are supplements to be a substitute for that quest.
Beets have been shown to improve athletic performance in their sports ability whether it is running or bowling, it is an anti-aging property, helps with increasing your mental focus, and fights inflammation in the body.
Beetroots, like any other vegetables and fruits, can be easily found in your local grocery store or marketplace. Supplements of these sources are found in most healthy food chances.
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