Beets are a nutritional powerhouse.
Beetroot’s history dates back to around 300 B.C., when Greek doctors began using the leaves to bind and dress wounds, believing the leaves were a source of healing. Then Hippocrates in the 4th century discovered it was the root itself that was the source of beneficial nutrients.
Beetroot is one of the more clinically researched foods. More than 2,500 studies have been done, showing beetroot to have high levels of dietary nitrates, which go through a chemical exchange in our bodies – the NO (Nitrate-nitrite-nitric oxide) pathway.
Healthiest foods
Beetroot is one of the healthiest foods you can eat. They’re a powerhouse of nutrients, packed with tons of vitamins and minerals that have been proven to provide a wealth of benefits for overall health and well-being.
One cup of cooked beet roots has 75 calories, 17 grams of carbs, 3 grams of protein, 3 grams of fiber and meets more than 10 percent of the daily value for potassium, magnesium and vitamin C.
Betaine compounds
Beets are also rich in betalains, a class of potent antioxidants and anti-inflammatories that battle free radical- and inflammation-related chronic diseases like heart disease, obesity, and possibly cancer. Speaking of cancer, research suggests that betacyanin, the pigment that gives beets its pretty purple hue may help protect against common carcinogens; it has also shown promise against laboratory-grown breast cancer cells and is currently being investigated as a cancer-fighter.
This nutrient can help to protect cells, protein and enzymes from inflammation and environmental stress. While inflammation is helpful for the body, too much can be destructive, leading to cellular damage in the brain that can contribute to the development of neurological diseases. Beets also contain a high amount of antioxidants that protect your body – including your brain – from damage caused by free radicals.
Research shows that betaine, an amino acid found in beets, can help prevent and reduce the accumulation of fat in the liver. And, betaine improves growth and the efficiency of food utilization and reduces body fat. Animal studies show that rats given beet juice have higher levels of detoxifying enzymes in their bloodstream. Research on people with diabetes shows that betaine improves liver function, slightly decreases cholesterol, and reduces liver size.
Nitrates
Beetroot is a rich source of nitrates, which your body uses to create energy. When you ingest nitrates, your body turns it into nitric oxide, a molecule that improves the dilation of your blood vessels and helps to promote better blood flow. That means better circulation, and possibly lower blood pressure. A very small study from 2012 found that 13 men who drank just one glass of beet juice temporarily lowered their systolic blood pressure by an average of 4 to 5 points.
These compounds in beets can help to widen your blood vessels, which makes it easier for your muscles to absorb vital nutrients. As a result, your muscles will repair themselves more quickly, which leads to increased growth.
Additionally, the nitric oxide found in beets can help to enhance the development of the cells that surround the muscles and rebuild tissue. Additionally, nitric acid is a neurotransmitter that plays a role in triggering neurons, thereby activating your brain and making you feel more alert. Beets have also been found to enhance mental clarity and improve focus; two things that can help to increase your energy levels and make you feel more awake.
High nitrate veggies promote the formation of nitric oxide (NO) which is a powerful vasodilator. As a result, arteries will dilate to their fullest. Favorite 6 ‘greens’ are KALE, SPINACH, SWISS CHARD, ARUGULA, BEET GREENS, BEETS (yes, beets!)
Improve your stamina
Research has suggested that nitrates boost endurance performance. In one study, cyclists who drank beet juice could pedal hard 15% longer in a time trial to exhaustion. It takes about three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, PhD, dean of research in the College of Life and Environmental Sciences, University of Exeter. “Peak nitrate levels occur two to three hours after you eat or drink them,” he says.
Soluble fiber
Beets are a good source of soluble fiber. Fiber is good for you because they fuel your body, giving you the energy that is needed to perform virtually all functions. Fiber also aids in healthy digestion, which means that eating these veggies can help you maintain your weight.
By eating beets, you reduce the amount of time it takes for you to recover from some ailments, such as a cold, the flu, or a stomach virus. Beets could also help your body fight against more severe illnesses, such as cancer and heart disease. If you want to give your immune system a boost, look into eating more beets.
Beets can lower your blood sugar is because of the high amount of soluble fiber they contain. Research has found that soluble fiber can reduce blood glucose levels because it slows digestion, and slower digestion means slower absorption of glucose.
References:
- https://veryhealthy.life/20-nutritional-facts-beets/20/
- https://www.health.com/nutrition/beets-health-benefits?slide=a8542d7b-d983-46ee-a995-4e78991f156d#a8542d7b-d983-46ee-a995-4e78991f156d
