Many health professionals, myself included, believe that food is our medicine, which is why we must consider nutrition in any discussion of our health. Proper nutrition is essential for our body, brain, and well-being — and what's good for our body is also good for our brain. There are many varieties of food that can benefit both, including one of my favorites: red beets.
Beets (Beta vulgaris) are root vegetables, which, like other root vegetables (carrots, parsnip, turnip, radishes, etc.) are good to eat during winter, because they keep well and preserve their nutrients. There are many varieties of beets; red, golden, striped, sugar beets, etc. The most popular, and my favorite, are red beets. People usually eat the root, but you can use the whole vegetable in soups or sauté the leaves in olive oil and garlic. They are easy to prepare. Red beets can be eaten raw, but they are mainly eaten roasted, grilled, boiled, or baked. Roasted beets keep in a fridge for many days and are delicious as a healthy, low-calorie, but fulfilling snack. Beets are also delicious in salads. You may not believe it, but they do taste kind of sweet. One small beet contains about 4 gram of sugar, but the high fiber content slows the absorption of sugar into the bloodstream, so they are generally safe to eat even for people with diabetes.
The Health Benefits of Red Beets
Red beets are packed with fiber, vitamins, and minerals not found in other foods. They contain Vitamin C, B9 (folate), calcium, potassium, copper, manganese, iron, nitrates, proteins, and phytonutrients (betalains). Beetroot has the highest antioxidant activity, which generally means that it can aid in the prevention of diseases.
The nitrates in red beets help widen blood vessels, facilitating blood flow to the brain, which may improve brain function. Nitrates may also lower blood pressure which can help reduce the risk of heart disease and stroke (Mirmiran et al. 2020, Bonilla-Ocampo et al. 2018).
They are a great source of fiber, which can help keep you regular, which is important for general health. Fiber also plays an important role in preventing chronic diseases including cancer (D. Anue et al, 2012). The fiber, protein, and low calorie content of beets make them great to eat for those managing their weight.
Red beets contain a group of phytonutrients — betalains — which support detoxification by pushing toxins out of your body. Betalains also have anti-inflammatory properties which can help reduce the chronic inflammation in the body (Clifford, A. et al. 2015).
Fermented red-beet juice has been used in a folk medicine for generations to improve immunity to seasonal and chronic diseases. When I was a child, my mother used to give me that juice during winter, and I still take it when I feel “under the weather."
Pickled red beets make for tasty prebiotics, which are the best food to support "good" bacteria in the gut. Prebiotics (fermented food) make the good bacteria healthy and happy which also increases the overall health of the gut's host, which happens to be you. Your gut health depends on the amount and diversity of “good bacteria” essential for the proper working of your intestines and the entire body. Red-beet pickles are easy to make and will keep in a fridge for months. (For recipes, see my book, How My Brain Works.
References
Mirmiran, P. et al. “Functional Properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases.” Nutrition &Metabolic. 2020, 17:3
Bonilla Ocampo, Diego A. et al. “Dietary Nitrate from Beetroot Juice for Hypertension: A Systemic Review.” Biomolecules, 2018 Dec: 8 (4):134.
Aune, D.et al. “Dietary fiber and breast cancer risk: a systemic review and meta-analysis of prospective studies.” Review Ann Oncol. 2012 June; 23 (6)
Clifford, T. et al. “The Potential Benefits of Red Beetroot Supplementation in Health and Disease.” Nutrients 2015 Apr; 7 (4)
Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health
heart health
Aerobic fitness is key to keeping your heart healthy, but it's not the only type of exercise you should do. It's also important to include regular strength training sessions in your schedule. The more muscle mass you build, the more calories you burn. That can help you maintain a heart-healthy weight and fitness level.
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The nitrates in red beets help widen blood vessels, facilitating blood flow to the brain, which may improve brain function. Nitrates may also lower blood pressure which can help reduce the risk of heart disease and stroke (Mirmiran et al.
Beets may help reduce the risk of chronic illnesses like type 2 diabetes, heart disease, and dementia. They are high in antioxidants, which can reduce the risk of cellular damage and some cancers. The nitrate content in beets may also help regulate blood pressure and have anti-inflammatory effects.
Beets contain betaine, a substance that relaxes the mind and is used in other forms to treat depression. It also contains trytophan (also found in chocolate), which contributes to a sense of well being — and eating the beets will make you feel less guilty than eating the chocolate!
“Beets are unique for their cardiovascular and heart health benefits,” says registered dietitian Sarah Thomsen Ferreira, RD. “Due to a combination of compounds found in beets, they are able to enhance blood flow, improve the health of arteries, support lower hom*ocysteine levels and reduce LDL cholesterol.”
Beetroot juice: Beetroot juice is a great way to detox your liver and improve its function. They are high in antioxidants and help to cleanse the blood. They also promote healthy liver function by helping to break down toxins. Try adding some beet juice to your diet for better liver health.
It's important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it's best to consume them a couple of hours before training or competing to maximize their potential benefits ( 16 ).
Beet can make urine or stools appear pink or red. But this is not harmful. There is concern that beets might cause low calcium levels and kidney damage.
Who Should Avoid Beetroot? Beets are high in oxalates, which can lead to kidney stones. If you've had kidney stones, avoid beets or eat them only as a rare treat. Oxalates can also contribute to gout, a type of arthritis, so eat beets sparingly if you're at risk.
How long it takes for beet juice to lower blood pressure can vary. However, a 2008 study stated that beet juice lowers blood pressure in about 3 hours. Research suggests that drinking beet juice daily for at least 60 days provides the most benefits, helping significantly improve hypertension.
How Beets Cleanse Your Colon. Beets are rich in antioxidants and high in fiber that can help pull toxins into the colon where they can be evacuated. Because fiber isn't digested by your body like other food components, such as fats, proteins or carbohydrates, it feeds friendly gut bacteria.
It helps in the detoxification process because of the betaine it contains, which helps prevent and/or reduce fatty deposits in the liver. On the same note, beetroot helps in whole body detoxification. It's a great purifier and does so by pulling toxins into the colon where they can then be evacuated.
Beets also contain antioxidants, compounds in foods that help repair DNA and maintain good cell health, and they have anti-inflammatory properties, reducing the risk for numerous chronic diseases. Because of this, the beet is gaining popularity as a nutritional approach in managing cardiovascular disease and cancer.
Raw or Cooked? Cooked. Low in calories and high in nutrients, cooked beets reduce the risk of heart disease and stroke. Benefits: Naturally occurring compounds in beets improve blood flow, help keep arteries healthy and reduce LDL cholesterol (the 'bad' kind).
The oxalates found in beets can increase your uric acid level, meaning that too many beets can lead to gout. To avoid this, stick to no more than a single half-cup serving of beets per day.
Uridine, a substance which helps maintain normal dopamine levels, is found in many beets and helps regulate brain health and controls the brain's reward, emotion, and pleasure centers. While we should all consider eating more beetroot Dr Kasraie does advise paying attention to the “old adage everything in moderation”.
Beetroot is great at helping lend a hand to your liver when it becomes overloaded. It helps in the detoxification process because of the betaine it contains, which helps prevent and/or reduce fatty deposits in the liver. On the same note, beetroot helps in whole body detoxification.
Beetroot juice contains nitrate, a substance that is known to elevate blood oxygen levels and improve oxygen delivery to tissues. When COPD patients drank beetroot juice at bedtime, their overnight sleep quality improved.
Introduction: My name is Frankie Dare, I am a funny, beautiful, proud, fair, pleasant, cheerful, enthusiastic person who loves writing and wants to share my knowledge and understanding with you.
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