In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others.In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure ( 6 , 7 ).Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels ( 10 ).Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells ( 12 ).According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes ( 13 ).One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) ( 8 ).Plus, an older 2014 study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort (20).Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals ( 17 ).Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools ( 21 ).May support brain health Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia.Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory ( 27 ).Furthermore, a study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group ( 28 ).However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells ( 30 , 31 , 32 ).The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake ( 39 ).Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet ( 40 ).Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible.Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip.Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets.Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets. .

Beetroot: Health Benefits, Nutrients, Preparation, and More

The leaves and roots of beets are packed with nutrition, including antioxidants that fight cell damage and reduce the risk of heart disease.Prevent Heart Disease and Stroke Beets are rich in folate (vitamin B9) which helps cells grow and function.Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke. .

Beetroot 101: Nutrition Facts and Health Benefits

There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.This means that beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.Dietary fiber is important as part of a healthy diet and linked to a reduced risk of various diseases ( 3 ).An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health ( 6 ).A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health ( ).On the other hand, dietary nitrite comes from food additives, baked goods, cereals, and processed or cured meats ( 10 , 15 ).Research shows that diets rich in nitrites and nitrates can have positive health effects, including lower blood pressure levels and decreased risk of many diseases ( 13 , 16 ).What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide ( 20 ).Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation ( 21 , 22 ).Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours ( 21 , 23 , 24 , 25 ).Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate (26, 27, 28 , 29 ).Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy ( 30 ).SUMMARY Beetroots can lower blood pressure, which may lead to reduced risk of heart disease and other ailments.FODMAPs can cause unpleasant digestive upset in sensitive individuals, such as those with irritable bowel syndrome (IBS).SUMMARY Beetroots are usually well tolerated but contain oxalates — which may lead to kidney stones — and FODMAPs, which may cause digestive issues. .

6 Proven Health Benefits of Beets and How Much to Eat

The benefits of beets include their ability to lower blood pressure, fight inflammation, support brain health, aid in digestion, and improve athletic performance.This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.These unique root vegetables may offer a wide array of health benefits, from lowering blood pressure to improving athletic performance.Nitric oxide is a vasodilator that relaxes and widens blood vessels, which can lower blood pressure, says Dana Hunnes, PhD, MPH, RD, senior dietitian at the Ronald Reagan UCLA Medical Center and professor at the Fielding School of Public Health.A small 2015 study found that drinking 250 mL of beetroot juice daily over four weeks was enough to lower blood pressure in patients with hypertension.Beets can also lower blood pressure in older, overweight individuals, according to a small 2014 study.The dark red color of beets is caused by betalain, a phytonutrient produced by plants that has antioxidant properties.Chronic inflammation can cause damage to healthy tissue and increase your risk of long-term health problems like heart disease, cancer, diabetes, and Alzheimer's.Hunnes also says beets are relatively low in calories and contain a decent amount of protein for a root vegetable, which makes it a healthy choice for someone trying to lose weight.Fiber can also help prevent digestive conditions such as colon cancer, gastroesophageal reflux disease, and diverticulitis.A 2011 study of older adults found that nitrates increased blood flow to important regions of the brain, such as the frontal lobe, which is associated with attention and working memory.The nitrates found in beets may also improve athletic performance, due to the effect that they have on mitochondria, the part of the cell that produces energy."Since mitochondria are needed to produce energy in your cells, anything that can make them function more efficiently will help with athletic performance," says Hunnes.Beets pack a mighty punch when it comes to nutrients, and they can help combat inflammation and prevent some chronic diseases. .

The Health Benefits of Beets – Cleveland Clinic

They get their jewel-like hue from betalains, a type of natural plant pigment that provides a health boost.Those good-for-you pigments do have one small downside, however: “They can turn your urine bright red,” Skoda warns.Fiber can help you control blood sugar levels, maintain a healthy weight, lower cholesterol and stay regular.Fiber can help you control blood sugar levels, maintain a healthy weight, lower cholesterol and stay regular.“That can help with blood pressure and may also improve athletic performance and brain function.”.“That can help with blood pressure and may also improve athletic performance and brain function.” Vitamins and minerals: “Beets — and beet greens — are a good source of folate, a B-vitamin that’s especially important during pregnancy,” Skoda explains.Red and purple beets are especially high in a type of betalain called betacyanins.Yellow or golden beets are packed with a different group of betalain, called betaxanthins.“If you don’t love beets’ earthy flavor, mixing it into a dip balances it a bit,” Skoda says.“You can also slice them thin and dry them in the oven to make crunchy beet chips,” Skoda says.But juice can be a good way to kick up the beets if you’re using them for a brain boost or athletic enhancement, Skoda says.You can even find powdered beet juice supplements in the fitness section of groceries or vitamin stores.Before you start beet-loading, a word of caution: Beets are rich in oxalates, which can contribute to kidney stones.If you have kidney stones, it’s best to enjoy beetroots and beet greens in moderation, Skoda says. .

Beetroot juice: 6 health benefits, nutrition, and how to use it

Beetroot juice may offer a range of health benefits due to its unique combination of vitamins, minerals, and antioxidants.A 100-milliliter (ml) serving of organic beetroot juice, which is equivalent to a small glass, contains 29 calories, no fat, and the following nutrients: 0.42 grams (g) of protein.Antioxidants reduce oxidative stress, which research has linked to the development of cancer, inflammatory conditions, and heart disease.Beetroots are a rich source of essential vitamins and minerals, including: folate , which is important for DNA and cell health., which supports metabolism and red blood cell production calcium , an essential mineral for bone growth and strength., an essential mineral for bone growth and strength iron , which allows red blood cells to carry oxygen., which allows red blood cells to carry oxygen magnesium , a mineral that supports immune, heart, muscle, and nerve health., a mineral that supports immune, heart, muscle, and nerve health manganese , which contributes to the regulation of metabolism and blood sugar levels., which contributes to the regulation of metabolism and blood sugar levels phosphorous , an essential nutrient for teeth, bones, and cell repair., which plays a role in making collagen, maintaining bones and blood vessels, and supporting immune function zinc, which promotes wound healing, supports the immune system, and encourages normal growth Beetroots also contain other beneficial compounds: Phytochemicals give plants their color and flavor.Nitrates refer to a group of organic compounds that improve blood flow and promote heart health.Another small-scale study showed that drinking 250 ml of beetroot juice every day for 4 weeks lowered blood pressure among people with hypertension.These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body.According to a 2017 systematic review , nitrates can boost a person’s athletic efficiency by increasing blood flow and oxygen to the muscles.The authors recommend a concentration of 4 millimoles per liter (mmol) of nitrate to lower blood pressure in healthy adults.Side effects Share on Pinterest A person with low blood pressure should avoid drinking beetroot juice regularly.In most cases, people can safely eat beets or drink beetroot juice without experiencing any negative side effects.Drinking beetroot juice regularly can affect the color of urine and feces due to the natural pigments in beets.honey People can also buy beetroot juice from their local grocery store or choose between brands online. .

15 Ways to Use Beets

Though they’re sweet enough to use in dessert (like a sensational naturally dyed red velvet cake), earthy beets are fantastic in savory dishes, especially when they involve a nice hit of tangy vinegar or goat cheese.Though they’re sweet enough to use in dessert (like a sensational naturally dyed red velvet cake), earthy beets are fantastic in savory dishes, especially when they involve a nice hit of tangy vinegar or goat cheese.For beets that are crispy on the outside and supertender within, steam them whole, then mash them until flattened and sear them in butter and olive oil.Slice rounds of cooked beets and sandwich them on slider rolls with goat cheese or horseradish crème fraîche.Stain the creamy rice dish magenta by adding shredded beets soon before serving.Make a lighter soup that nods to borscht by combining beets and tomatoes and pureeing with stock.Shred beets along with potatoes to make a (slightly) healthier version of the fried savory pancake.Braise beets in a soy sauce and vinegar-seasoned stock to serve as an incredibly flavorful side dish.Shave cooked red beets and top them with classic beef tartare ingredients, like capers and onions.Broil cooked beets until charred, then chop and toss with garlic, chiles and cilantro; serve with tortilla chips. .

Trend alert! Why beets are the hot new 'superfood'

Beets also are being studied as a natural way to battle cardiovascular disease, high blood pressure and the sluggishness that can come with age.“It’s a little bit of both,” said Dana Hunnes, a senior dietician and adjunct assistant professor at the Fielding School of Public Health at UCLA.Beets are dense with nutrients, including potassium, betaine, magnesium, folate, and Vitamin C and a good dose of nitrates.Beets can also help reduce blood pressure and anemia, improve circulation and cognitive function.You’ll find the following at well-stocked stores: BeetElite, a powdered concentrate “sport endurance shot,” which mixes with cold water and claims to deliver the nutrition of six beets at a time.“There is a cachet to certain fruits and vegetables and people just know they are really good for you,” said Scott Jensen, chief executive officer of Rhythm Superfoods, which makes crispy, crunchy beet chips, some with sea salt or cinnamon and coconut sugar.Their distinct flavor and color also has helped put beets on the radar of chefs, such as Patina’s pastry chef Dianne Crame, who recently mixed two types of Valrhona chocolate, caramelized almonds, crème fraîche and beets to create a naturally colored red velvet cake. .

36 Beet Recipes That Will Show You Exactly How to Eat Beets

If you’re not quite sure how to eat beets of any color, this assortment of recipes will provide you with a number of creative ways to put the vibrant root veggies to good use, especially when they're in season during the winter months.One of the most popular ways to cook beets is to chop them up, toss ’em with oil and seasoning, and roast until slightly soft and caramelized—perfect for enjoying on their own or adding to tons of different dishes, like pasta and salad. .

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