Beet packed with vitamins, fiber and antioxidants. The nutrient-dense root vegetable can, if eaten regularly, promote blood circulationthe health of improve the arteries and to Lower LDL cholesterol levels to contribute.
Sarah Thomsen Ferreira is a nutritionist at the famous Cleveland Clinic in Ohio (USA). In a recent article by the institution, the expert explains the health benefits that regular consumption of beets can bring.
The beet is unique
When it comes to beets, opinions differ. Some love the earthy aroma of the root vegetable, while others are put off by the blood red color and peculiar taste.
Although tastes are known to differ, one thing cannot be disputed: beets contain many important ones. nutrients and can enrich a healthy diet.
“Beets are unique because they have a positive effect on the heart and circulation”confirms Thomsen Ferreira.
What makes beets so valuable?
The red color, which gives beets not only their name but also their unique appearance, is also one of the reasons beets are so healthy. betanin is a natural vegetable dye that is strong antioxidant and anti-inflammatory properties having.
Lots of nutrients with few calories
As the nutritionist points out, beets contain many important nutrients, but at the same time few calories. Root vegetables are suitable, for example, as an ingredient for salads and soups or can be drunk directly as juice.
Beetroot is a real power food, which is also very tasty if prepared correctly. (Image: foodism360/unsplash.com, edited by heilpraxis.de)
Anti-inflammatory properties of beets
As mentioned above, beets are an excellent source of antioxidants. These natural plant pigments protect cells from damage and may help protect against diseases such as heart disease and cancer due to their anti-inflammatory properties.
Persistent inflammation in the body has been linked to the development of various diseases, including type 2 diabetes, high blood pressure, heart disease, asthma, and obesity.
Beets are high in fiber
In addition, beets are rich in fiber and therefore well suited for increasing daily dietary fiber intake. 100 grams of beets contain about three grams of fiber.
Fiber helps the body control blood sugar, maintain a healthy weight and lower cholesterol levels. Additionally, a balanced diet with enough fiber helps reduce the risk of diseases such as colon cancer, heart disease, and inflammatory bowel disease.
Beets are rich in nitrates
“Beets contain nitrates, which help open blood vessels”, comments Thomsen Ferreira. According to her, this can have a positive effect on arterial pressure affect and also athletic performance as well as improve brain function.
Studies have already shown that consuming beetroot juice before exercising stamina increasesso you can train longer.
According to the nutritionist, it is because the content nitrates in the body nitric acid which in turn increases blood flow, improves lung function and increases muscle contraction.
The nitrates contained in the beetroot also ensure a drop in blood pressure. Thomsen Ferreira cites studies that have shown beet juice can lower systolic and diastolic blood pressure.
Beets are an excellent source of potassium
In addition, according to the nutritionist, beets are also an excellent source of potassium. This contributes to the blood vessels smoother and lower blood pressure, which in turn benefits cardiovascular health.
recipe ideas
Pot beets are easy to work with. An aromatic salad can be imagined in no time from the slices of goat cheese and walnuts, for example. With hummus, the beetroot makes a lovely pink dip and in the smoothie, the beetroot provides intense color.
Roasted in the oven, the beet develops an earthy-sweet taste. Thinly sliced, root vegetables can be made into healthy beet chips.
Watch out for kidney stones
However, beets also have a downside. The turnip is rich in oxalatesresulting in the formation of kidney stones can contribute. Anyone who already has kidney stone problems should therefore only consume beets in moderation. For most healthy people, however, oxalates are not a problem, assures the nutritionist. (vb)
You can read more about beetroot in the article “Beetroot – ingredients, effects and delicious recipes”.
Author and source information
This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.
Asgary S, Afshani MR, Sahebka A, et al. : Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with beetroot (Beta vulgaris L.) juice: a randomized crossover pilot study; in: Journal of Human Hypertension (2016), nature.com
Zbigniew Pietrzkowski, Ruby Argumedo, Cynthia Shu, et al. : Betalain-Rich Beetroot Concentrate Improves Reduction of Knee Discomfort and Joint Function: A Double-Blind, Placebo-Controlled Pilot Clinical Study; in: Nutrition and dietary supplements (2014), dovepress.com
Raúl Domínguez, Eduardo Cuenca, José Luis Maté-Muñoz, et al. : Effects of Beet Juice Supplementation on Cardiorespiratory Endurance in Athletes. A systematic review; in: Nutrients (2017), mdpi.com
Diego A. Bonilla Ocampo, Andrés F. Paipilla, Estevan Marín, et al. : Dietary nitrate from beet juice for hypertension: a systematic review; in: Biomolecules (2018), ncbi.nlm.nih.gov
Important Note: This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.
Tech1 year ago
