7 Health benefits of beets (after reading them you will sure add this vegetable to your diet)
Beetroot is a vegetable that comes from the same family as sugar beet but these two foods are very different.Sugar beet is white color and is commonly used for producing sugar.Unlike sugar beets,beetroot can’t produce sugar.Beetroot is usually red or gold color.
Nutritional profile of beets
100 grams of beets contains 43 calories, 10 grams of carbonhydrates of which 7 grams are sugar and 3 grams of dietary fiber, 2 grams of protein and contains no fat.
Beetroot is also rich in vitamins and minerals such as pantothenic acid (2%), Niacin (2%), Riboflavin (2%), thiamine (2%), vitamin A (1%), Vitamin B6 (3%), Vitamin C (8%), selenium (1%),Zinc (2%), calcium (2%), sodium (3%), copper (4%), phosphorus (4%), iron (4%), potassium (9%), but the richest manganese (16%) and folate (27%).
* Percentages relate to the recommended daily amount
Beetroot also contains dietary nitrates and phytosterols,but the main responsible compounds of beet responsible for their health benefits are nitrates.
Beetroot has a glycemic index of 3 which is considered low glycemic index and represents a great food if you want to lose weight.
1.Lowering blood pressure
Patients with high improper pressure who drank daily 250ml of beetroot juice reduced the blood pressure levels of about 4.8 mmHg (which means that many brought their pressure to normal range).For these health benefits of beetroot probablly are responsible inorganic nitrates.These are the findings of scientists from Queen Mary University of London.
2.They are safe for people with diabetes
Beetroot contains antioxidants known as alpha-lipoic acid, which may help lower glucose levels, increase insulin sensitivity and prevent the oxidative stress caused in patients with diabetes.Studies also show that alpha-lipoic acid reduces peripheral neuropathy and / or autonomic neuropathy in diabetic patients.
3.Increases athletic performance and helps in recovery from stress after exercise
Nitrates, which are mostly found in leafy vegetables such as spinach and beet in the body is converted to nitric oxide, a molecule that relaxes and dilates blood vessels and affects how effectively cells use oxygen.This Means that beetroot juice increases your endurance during a long and hard training.
Beetroot also contains flavonoids known as anthocyanins, which may help in the recovery from stress after or during exercise.
From the nutritional profile of beet you can see that it is rich in dietary fiber to help prevent constipation and improve digestion.
Beetroot is also an excellent source of glutamine, an amino acid essential for the health and maintenance of the tract.
The pigment which is responsible for the color of dark color of beets,betacyanin may prevent certain tumors and cancer.Betacyanin can slow the progress of tumors by 12% in people who having prostate cancer and breast cancer .
Researchers at Wake Forest University found that consumption of beetroot juice can improve the oxidation rate to the brain that can stop the progression of dementia in adults.The blood flow to the brain over the years more and more decreases and leads to a decline in cognition and possible dementia.Drinking beetroot juice or foods rich in nitrates can improve blood flow and oxygen to areas where it is lacking.
7.Inflammation of the body
It is known that inflammation of the body increases the risk of cardiovascular disease and cancer.Study made in the Nurses’ Health Study showed that people consumed the most choline significantly reduced the level of inflammation.
The risks of consuming beetroot
Some people who consume beets can experience red or pink color in the urine or stool.Don’t worry this is completly harmless and normal.Beetroot also contains high level of oxalate.People who have problems with kidney stones should avoid beetroot.
If you keep for a long time vegetable juices that contains nitrates they can acumulate bacteria that converts nitrates into nitrites and contamine the juice.High nitrite levels can be potentially dangerous for consumption.If you decide to cook beetroot that shouldn’t be more then 15 minutes and should not be at a high temperature because research shows that heat destroys concentration phytonutrients such as betalains.
Beet juice can stain your skin because it is recommended to use oven gloves when preparing beet.If it stain your skin
when cleaning and cooking,just rub a little lemon juice to remove stains.