Whether you juice your beetroots, grill, or turn them into hummus, beetroots are a delicious way to add tons of strong nutrients to your food.
Beetroot or red beet is a superfood root vegetable. Beets nourish you with fibers, folate, potassium, and manganese. They are a great source of iron, copper, and vitamin C and B. One of the reasons we often add beetroot to our recipes is because it’s a superfood offering tons of health benefits. Are you ready?
Health Benefits Beetroot
Beets are food for the brain because they add oxygen to your blood and transport it to your brain too. It improves cognitive functioning. Drinking 1 cup of beetroot juice daily for two weeks can result in reacting faster. It helps older people increase their blood flow which can slow memory loss and even dementia. More study is needed. This is mentioned in a study by Healthline.
2. Regulate blood pressure
Beets contain inorganic nitrates your body converts into nitric oxide. It can help to relax and dilate blood vessels, and eventually will help lower the blood pressure. High blood pressure can cause heart disease, eating beets regularly may lower this risk of heart disease. A study published in 2008 by Hypertension showed that people who drank beetroot juice had a 10 mm Hg drop in blood pressure and less blood clotting three hours after intake than those who drank water.
3. Increase physical performance
Many studies have shown that nitrates can improve physical performance, especially when practicing high-intensity exercises. Nitrates can improve oxygen usage, stamina, and physical exercise. This is why beetroot juice is often used for this purpose.
4. Fight inflammation
We all experience inflammations, it is our body’s immune response while it’s defending us against invaders, repairing damage, and helping the natural healing process. When inflammation becomes chronic, beets can help to reduce their intensity because they contain betaine. Betaine is an amino acid that has anti-inflammatory functions in numerous diseases.
Our liver has an important but difficult job. It filters the blood, makes proteins for blood clotting, detoxifies chemicals, and metabolizes drugs. Beets can help keep the liver clean and functioning well. The antioxidants betalain is de the red pigment in beetroot and can boost healthy skin and help the liver detoxing all the toxins more effectively.
6. Healthy Skin
Beets are rich in antioxidants that protect us against free radicals. Free radicals cause cellular damage that leads to visible signs of aging. The number of antioxidants in beets (betalain) are said to even be stronger than vitamin C.
How To Add Beetroot To Your Diet?
There are many ways to add beetroot to your diet. To benefit the most beetroots eat them raw. Raw beetroots contain more nutrients than cooked beets. This has to do with the colorful phytonutrients (natural compounds found in plant foods that are beneficial to your health)that leach out of the food into the water. It’s best to use them raw or just grill them instead of cooking them in water.
Let us inspire you with some ideas to add beets to your diet:
– Make beetroot hummus with raw beets.
– Make beet soup. Try out our Ukrainian beet soup borscht is super delicious!
– Juice your raw beetroots. Peel them first and then blend them with apple, ginger, carrot, lime, and fresh mint. We’ll share with you our recipe this week!
– Make a beetroot carpaccio of thinly sliced raw beets sprinkled with a honey lemon mustard dressing and garnished with rocket and walnuts.
– Grate or slice raw beets and add them to coleslaw or a salad.
– Roast your beetroots and add them to a salad with goat cheese.
Adverse Effects of Beetroot
Although beetroot usually is well-tolerated, some individuals experience adverse effects because of the following contents:
Beetroots contain high levels of oxalates which can contribute to kidney stone formation.
FODMAP’s are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms. Individuals that are sensitive like those with irritable bowel syndrome (IBS) can experience digestive issues.