9 Incredible Reasons to
Consume Beets
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Whether you already love beets and consume them regularly or still new to it but unsure how to cook them, there are many reasons to consume these bright colored food and include them in your shopping list.
What Are Beets?Beets (Beta vulgaris) come from the roots of beetroot plant. Every part of this plant can be eaten but many people often use beet greens in their salads. Though beet isn’t new on the block, it rose to superfood status over the last few years. According to research, drinking beetroot juice can be beneficial for your health. Beets Nutritional Profile Based on USDA, a cup of beets (136 grams) provides[1]:
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Top Benefits of Beets
Beet roots have always been considered as one of the most recommended vegetables, though they belong to the ‘Eat Sparingly’ category due to their high carbohydrate level. Though beets contain the highest sugar content of all vegetables, you can consume the roots a few times a week, enjoying the sweet, earthy flavor while reaping the nutrients and antioxidants that can greatly improve your health and wellbeing in the following ways:
1, Rich in cancer-protective antioxidants.
Beets are naturally rich in phytonutrients, vitamins and antioxidants that help fight disease. It is an excellent source of betalains – vulgaxanthin and betanin, which have cancer-protective and anti-inflammatory qualities. Studies have revealed that betalains help protect the body from various cancers such as colon, stomach, lung and breast cancer, along with heart disease and other illnesses[2].
2. Beneficial for eye health.
Because of beets’ rich antioxidant level, it is also highly helpful for eye health. Beets contains zeaxanthin and lutein – two carotenoid phytonutrients that play a role in preventing eye conditions such as cataracts and macular degeneration. The highest concentration of these antioxidants are found in the greens. Beet greens contain more of these two carotenoids than the purple roots, but even the roots are a good source, particularly golden beets.
3. Possess powerful anti-inflammatory qualities.
Beets can counter inflammation due to their betaine content. Betaine is activated inside the body by choline, a nutrient derived from B-vitamins. This inflammatory compound has been shown to block the activity of cyclo-oxygenase enzymes, which is used by the body to trigger inflammatory response.
Lowering the level of inflammation can help almost all body systems and counter chronic diseases such as diabetes, heart disease and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
4. Promotes heart health.
Aside from the action of choline and betaine against inflammation in the cardiovascular system, beets also contain a type of nitrate compound that has been found to positively benefit the body’s cholesterol level. Experts now advise to consume nitrate-rich vegetables such as beets to protect the heart in different ways[3].
Beet roots have always been considered as one of the most recommended vegetables, though they belong to the ‘Eat Sparingly’ category due to their high carbohydrate level. Though beets contain the highest sugar content of all vegetables, you can consume the roots a few times a week, enjoying the sweet, earthy flavor while reaping the nutrients and antioxidants that can greatly improve your health and wellbeing in the following ways:
1, Rich in cancer-protective antioxidants.
Beets are naturally rich in phytonutrients, vitamins and antioxidants that help fight disease. It is an excellent source of betalains – vulgaxanthin and betanin, which have cancer-protective and anti-inflammatory qualities. Studies have revealed that betalains help protect the body from various cancers such as colon, stomach, lung and breast cancer, along with heart disease and other illnesses[2].
2. Beneficial for eye health.
Because of beets’ rich antioxidant level, it is also highly helpful for eye health. Beets contains zeaxanthin and lutein – two carotenoid phytonutrients that play a role in preventing eye conditions such as cataracts and macular degeneration. The highest concentration of these antioxidants are found in the greens. Beet greens contain more of these two carotenoids than the purple roots, but even the roots are a good source, particularly golden beets.
3. Possess powerful anti-inflammatory qualities.
Beets can counter inflammation due to their betaine content. Betaine is activated inside the body by choline, a nutrient derived from B-vitamins. This inflammatory compound has been shown to block the activity of cyclo-oxygenase enzymes, which is used by the body to trigger inflammatory response.
Lowering the level of inflammation can help almost all body systems and counter chronic diseases such as diabetes, heart disease and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
4. Promotes heart health.
Aside from the action of choline and betaine against inflammation in the cardiovascular system, beets also contain a type of nitrate compound that has been found to positively benefit the body’s cholesterol level. Experts now advise to consume nitrate-rich vegetables such as beets to protect the heart in different ways[3].
5. Cleanses the blood.
Beets are considered as ‘blood cleansers’. They help detoxify and cleanse the blood from heavy metals, toxins and waste products due to their rich glutathione content, a form of antioxidant. The betalains in beets help form gluthione, which works by neutralizing toxins and making them water-soluble. In an animal study, subjects administered with beet extract have more purified blood, free from mutagens and toxins, compared to subjects not treated with beets[4]
6. Promotes healthy sex drive.
Many cultures have traditionally consumed beets as an aphrodisiac. It is believe to help boost your sex drive by increasing the blood flow to the sexual organs. These bright colored roots contains nitrates and boron, which are substances that help regulate human sex hormones[5].
7. Promotes digestive health.
Beets are naturally high in Vitamin B9 and fiber. Fiber helps prevent constipation and promote healthy bowel movements. It is also a great prebiotic that feeds friendly gut bacteria. Folate or Vitamin B9 is an essential vitamin that promote healthy gastrointestinal health. Eating beets is an excellent way to let these two nutrients work together simultaneously.
8. Contains anti-aging properties.
Beets are great to help balance the blood pH levels and alkalize the body. Nearly all diseases thrive in an acidic environment, so the goal is to maintain it slightly alkaline. Eating alkaline-forming foods can protect the body from diseases that commonly occur as people age.
9. Improves stamina, endurance and muscle recovery.
Beets are rich in nitric acid, which you may have heard are harmful when eaten as part of processed meat products. But the type of nitric acid or nitrates present in beets are highly beneficial in improvement performance and energy level. Beets have been found to provide a specific nitrate that is easily used by the body for increasing physical performance and recovery[6].
Beets are considered as ‘blood cleansers’. They help detoxify and cleanse the blood from heavy metals, toxins and waste products due to their rich glutathione content, a form of antioxidant. The betalains in beets help form gluthione, which works by neutralizing toxins and making them water-soluble. In an animal study, subjects administered with beet extract have more purified blood, free from mutagens and toxins, compared to subjects not treated with beets[4]
6. Promotes healthy sex drive.
Many cultures have traditionally consumed beets as an aphrodisiac. It is believe to help boost your sex drive by increasing the blood flow to the sexual organs. These bright colored roots contains nitrates and boron, which are substances that help regulate human sex hormones[5].
7. Promotes digestive health.
Beets are naturally high in Vitamin B9 and fiber. Fiber helps prevent constipation and promote healthy bowel movements. It is also a great prebiotic that feeds friendly gut bacteria. Folate or Vitamin B9 is an essential vitamin that promote healthy gastrointestinal health. Eating beets is an excellent way to let these two nutrients work together simultaneously.
8. Contains anti-aging properties.
Beets are great to help balance the blood pH levels and alkalize the body. Nearly all diseases thrive in an acidic environment, so the goal is to maintain it slightly alkaline. Eating alkaline-forming foods can protect the body from diseases that commonly occur as people age.
9. Improves stamina, endurance and muscle recovery.
Beets are rich in nitric acid, which you may have heard are harmful when eaten as part of processed meat products. But the type of nitric acid or nitrates present in beets are highly beneficial in improvement performance and energy level. Beets have been found to provide a specific nitrate that is easily used by the body for increasing physical performance and recovery[6].
Try These 2 Beetroot Detox Juice Recipes
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There are numerous delicious ways to enjoy beets:
Apple Carrot Beet Juice Recipe
Ingredients:
Beet Green Smoothie
Ingredients:
- Add them to fresh vegetable smoothie
- Grate them raw for salads
- Steam them
- Marinate with olive, lemon juice and herbs
Apple Carrot Beet Juice Recipe
Ingredients:
- 1 organic beet
- 3 pcs medium-sized carrots
- 2 pcs red apples, sliced
- ½ inch ginger
- 6 pcs. Kale leaves
- ½ lemon, peeled
- 1 tsp. Perfect Press black seed oil
Beet Green Smoothie
Ingredients:
- ¼ cup fresh orange juice
- 1 ½ cup unsweetened almond milk
- 2 cups beet greens
- 1 ½ cup mixed berries
- 1 medium-sized banana
- 1 raw red beet
- ½ tsp. Perfect Press Black seed oil
Resources:
[1]United States Department of Agriculture Agricultural Research Service. Beets, raw. https://ndb.nal.usda.gov/ndb/foods/show/2863?manu=&fgcd
[2]Tom Clifford, et.al. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
[3]Hobbs DA, et.al. Blood pressure-lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects.https://www.ncbi.nlm.nih.gov/pubmed/22414688
[4]Telford JN, et.al. Toxicologic studies with lambs fed sugar beets grown on municipal sludge-amended soil: lowered relative hemoglobin in red blood cells and mutagens in blood and excreta.https://www.ncbi.nlm.nih.gov/pubmed/6098204
[5]Nielsen FH, et.al. Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women.https://www.ncbi.nlm.nih.gov/pubmed/3678698
[6]Murphy M, et.al. Whole beetroot consumption acutely improves running performance.https://www.ncbi.nlm.nih.gov/pubmed/22709704
[1]United States Department of Agriculture Agricultural Research Service. Beets, raw. https://ndb.nal.usda.gov/ndb/foods/show/2863?manu=&fgcd
[2]Tom Clifford, et.al. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
[3]Hobbs DA, et.al. Blood pressure-lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects.https://www.ncbi.nlm.nih.gov/pubmed/22414688
[4]Telford JN, et.al. Toxicologic studies with lambs fed sugar beets grown on municipal sludge-amended soil: lowered relative hemoglobin in red blood cells and mutagens in blood and excreta.https://www.ncbi.nlm.nih.gov/pubmed/6098204
[5]Nielsen FH, et.al. Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women.https://www.ncbi.nlm.nih.gov/pubmed/3678698
[6]Murphy M, et.al. Whole beetroot consumption acutely improves running performance.https://www.ncbi.nlm.nih.gov/pubmed/22709704