You may have cruised by the beads at the grocery store or consciously avoided them because you're not sure what to do with them. But there's no reason to be intimidated by this root vegetable just because it's a little unfamiliar. Beets, or beetroot, are definitely worth a second look.
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Hey Guys and welcome back to another Healthy Mind - Think Big post! they're not only delicious but jam-packed with powerful nutrients which have a wide range of health benefits. In today's post, we will tell you what happens to your body when you eat beets regularly and how you can add them to your diet. From lowering inflammation, improving your skin, boosting endurance, preventing anemia to reducing birth defects, and more, read till the end to learn about all of them.
#1 Boosts Endurance
Heading out for a runner cycle? It's not a stretch to say beets are rooting for you. The nitrates found in beets help dilate your blood vessels, which can increase your endurance nitrates help your cells' energy generators become more efficient, giving you more stamina than usual. Research also suggests that beets can help reduce muscle fatigue during high-intensity exercise. Just note that if you want a Super Mario-Style power-up for your workout, you'll need to eat beads 2-3 hours before hitting the gym.
#2 Improves Blood Pressure
Beets are rich in nitrates, which your body converts to nitric oxide. This is a compound that relaxes and dilates blood vessels, making them superhighways for your nutrient oxygen-rich blood. This means better circulation and possibly lower blood pressure. A study found that men who drank just one glass of beet juice temporarily lowered blood pressure by an average of 4 to 5 points. They also found out they had less blood clotting three hours later, compared to those who drank water.
#3 Lowers Inflammation
Beets are high in Betalains, a group of cancer-fighting antioxidants. These give beets their dark red, purple, and sometimes yellow color. These antioxidants decrease inflammation that can otherwise increase your risk of chronic diseases like heart disease and cancer. Beets are also rich in phytonutrients which are amazing for decreasing inflammation in the liver and kidneys. They also facilitate the detoxification of these organs.
#4 Supports Brain Health
With increasing age, your cognitive and mental health starts to decline. This can lead to conditions like dementia. The reason behind this is the reduced supply of blood flow and oxygen to the brain. As we mentioned earlier, beetroot is rich in nitrates which open up the blood vessels and increase blood flow and oxygen supply to your brain. After eating beetroot, the blood in the frontal lobes increases which prevents dementia and other cognitive conditions. This is because the frontal lobe area of the brain is the region with those diseases are associated with.
#5 Better Skin Health
Beets are a great source of Vitamin C. Many trendy skincare products are filled with this vitamin, which is excellent for the skin. But why spend thousands of dollars on skincare. Eating beetroot every day will prevent your skin from aging and also give it a healthy glow. It also makes the skin soft and protects it from wrinkles. So, the next time you're about to buy an expensive skin product, try eating beetroot for a while.
#6 Supports Liver Health
Your liver is responsible for some 500 different functions in your body. In a nutshell, it helps remove toxins to keep you healthy. Beets contain a compound called betalain, which serves as a powerful tool to help your liver detoxify itself so it can function more efficiently. Not only that, but betalain also encourages healthy bile production and flow throughout the small intestine to keep your liver functioning at optimal levels. The folate and iron give your liver an extra little support too.
Read: 19 SUPERFOODS That Naturally Cleanse Your Liver
#7 AIDS Weight Loss
When you're trying to lose weight, it can be very beneficial to eat foods that are filling. Beets are rich in water content and fiber. This can help keep you fuller longer and better hydrated, which also increases feelings of fullness. They're also relatively low in calories and contain a decent amount of protein for a root vegetable. This makes it a healthy choice for someone trying to lose weight. For example, one cup of beets contains about 4 grams of dietary fiber, 2 grams of protein, and 59 calories.
#8 Improves Heart Health
Betaine is a powerful compound that helps lower the levels of homocysteine. High levels can cause problems, such as heart attacks, and stroke. Betalain further inhibits chronic inflammation when it comes to heart disease. The fiber helps reduce cholesterol and triglycerides by increasing good cholesterol. It also works to eliminate bad cholesterol from the body quickly. So, eating beets helps prevent heart diseases like atherosclerosis in multiple ways.
#9 Great for Your Eyes
The beta-carotene present in beetroot reduces or slows macular degeneration in the eyes. Macular degeneration is often associated with an increase in free radicals, which drastically affect the premature aging process. Beta-carotene is a powerful form of Vitamin A, which has antioxidant properties. According to a study, it defends the eyes against the damaging effects of free radicals.
#10 Prevents Anemia
A lot of people believe that beetroot's red color helps prevent anemia. However, iron and folic acid help in the formation of red blood cells. These carry oxygen and nutrients throughout different parts of your body. It is a fact that the regeneration of red blood cells is imperative to preventing menstrual disorders in women anemia and symptoms of menopause.
#11 Improves Gut Health
Beetroot is high in fiber. It is highly beneficial in regulating your digestive processes and easing bowel movement to offer quick relief from constipation. Betalains present in beetroot help maintain good overall digestive health. However, a certain percentage of the population can experience an odd side effect: it may change the consistency and color of your stool and urine but you're gonna be okay, it's not blood, it's beets.
#12 Reduces Birth Defects
Beets are very good for pregnant people as they're a rich source of Vitamin B folate. This vitamin helps in the development of an infant's spinal column. A deficiency of folate can lead to a variety of conditions called Neural Tube Defects. Vitamin B folate lowers the dangers of birth defects in babies.
Moving on here's how you can add beetroot to your diet:
#1 Baked
Are you on a diet? Baked chips it is. Toss the beetroot slices in olive oil, parsley, and rosemary, and then put them in the oven. You'll be rewarded with a crispy, flavorful beetroot snack. Don't forget to sprinkle some salt after the chips are baked. You can also use beetroot and frittatas and pizzas.
#2 Salads
As beetroot is loaded with vitamin C and zinc, it makes for great breakfast salads. Use any fruits and veggies and mix it well with herbs for extra flavor. Beets add color to transform your boring mix into an interesting one.
#3 Milkshake
Another quick and easy way to eat more beets is to add them to your evening milkshake. Add a bit of cinnamon and vanilla ice cream to the beetroot milkshake. It's a very convenient yet fresh way to try beets which you otherwise don't feel like eating.
#4 Soups
The leafy grains of beetroot is a rich source of iron. Soups are not just warming but extremely nutritious. You can add beetroot to soups to make an amazing concoction. Drinking soup regularly is a great way to lose weight.
#5 Pickles
Soak a few beetroot pieces in vinegar and add salt along with a few pieces of green chili for some flavor. Let it marinate for a week and ta-da beetroot pickles plus, you can store it in a jar and keep it in a cool place for days.
#6 Dip
Mix Coriander, beetroot, mint leaves, fresh garlic, lemon juice, salt red chili powder, and a few pieces of peeled raw mango. Pulse it in a blender till you achieve the desired consistency, and your beetroot dip is ready.
#7 Juice
Take beetroot and trim its ends. Now, rinse under running water and make sure you clean the skin well in order to extract maximum nutrients. Cut into smaller pieces and put them in a juicer. Pour the collected juice into a serving glass and chill for 30 minutes. If you wish to add carrots and tomatoes, add them while you are juicing the beets. Make sure you cut them into small pieces. Don't strain the pulp as you will be losing out on essential nutrients.
While beets might be an amazing vegetable to add to your regular diet, there are others you shouldn't miss out on learning more about the best vegetables for you by reading The 16 Best Vitamin K - Rich Foods You Must Include in Your Diet or Top 10 High Vegetarian Protein Sources to Include in Your Diet. So go ahead and watch one or both posts to learn more about healthy eating. What's your favorite way to add beets to your diet? Let us know in the comment section below!