The Benefits and properties of beet - also called betabel - are numerous; Reduces inflammation, supports heart health, protects your digestive system, brain eye health....
It is a versatile food that can be eaten raw, in salads and juices, or cooked and added to a variety of recipes ranging from breakfast to dinner.
A cup of beet provides approximately:
- 60 calories
- 4 grams of fiber
- 2.5 grams of protein
- 34% of folate VDR
- 28% of the manganese VDR
- 15% of the potassium VDR
- 14% of the copper VDR
- 10% of magnesium VDR
- In addition to iron, vitamin C and B vitamins
The most important benefits of incorporating beets into your diet
1- High antioxidant protective anti-cancer content
Beets are naturally rich in phytonutrients, antioxidants, vitamins, and trace minerals. They are an excellent source of phytonutrients called betalainas (categorized as betanin and vulgaxantin) that function as protective antioxidants against cancer and as anti-inflammatory molecules.
Studies have shown that betalainas help protect the body against the development of cancers such as lung, stomach, colon and breast, in addition to heart disease.
The red, purple, crimson, or beet orange color is excellent indicator of its high antioxidant content.
Due to their Antioxidants , Beets are also very useful in protecting eye health. They are a source of lutein and zeaxanthin, two carotenoid phytonutrients that are also found in other similarly colored vegetables such as carrots and squash. These two phytonutrients play a role in protecting the eyes and prevent the development of certain conditions such as macular degeneration and cataracts.
The largest proportion of these antioxidants that fight free radical damage are found in green beet leaves. They contain more lutein and zeaxanthin than purple beet roots, although the roots are also a good source.
Betaines are useful for eliminating toxins and decreasing the amino acid Homocysteine , Which is linked to the health of the heart. Betaine has been documented by the University of Maryland as an adjunct in decreasing elevated levels of homocysteine.
High amounts of homocysteine can damage blood vessels and increase the risk of Stroke , Formation of blood clots, atherosclerosis and heart disease.
The functions of betaine are related to its ability to be a"donor of methyl", such as choline, vitamin B12, folic acid And the amino acid methionine.
According to the National Cancer Institute, methyl donors have been linked to a reduced risk of different types of cancer (breast, colon and pancreas). Studies published by the American Journal of Epidemiology and the American Journal of Nutrition suggest that a diet that provides a high content of these micronutrients can help prevent cancer in addition to many other medical conditions.
What is a methyl donor?
A methyl donor is simply any substance that can transfer a methyl group, a carbon atom bound to 3 hydrogen atoms, to another substance. Many important biochemical processes depend on methylation, including lipid and DNA metabolism.
Scientists suspect that proper DNA methylation can prevent the expression of harmful genes, such as cancer genes. It is very likely that our body's ability to methylate decreases with age. That is why the addition of beets to the diet can be so beneficial.
On the other hand, Betacyanin , The aqueous extract of beet root, is a type of betalaine that has been shown to be particularly successful in preventing colon cancers.
Likewise, beet juice increases the amount of CD8 cells present in the colon. These cells are known to protect against cancerous tumors.
Dr. Mikhail Tomback, a researcher on Russian longevity, concluded that the benefits of beet juice prevent diseases of the digestive tract and large intestine. He also found in his studies that beet helped dissolve calcified stones in the bladder and kidneys.
2- Contains anti-inflammatory properties
The anti-inflammatory compounds found in beets have been shown to inhibit the activity of enzymes Cyclooxygenase , Which the body uses to trigger inflammation.
While some degree of inflammation is necessary and important for the body because it keeps us free of bacterial or viral invaders, when it happens consistently and with more intensity, inflammation can be a serious problem.
Reduced levels of inflammation help fight disease, including heart disease, diabetes And neurodegenerative diseases such as Alzheimer's and the Parkinson's disease .
The average person's diet is very high in inflammatory foods like processed foods, with high amounts of sugar and low amounts of nutrients. Therefore, the consumption of whole foods such as beets is a great way to reduce the immune system .
Beets are able to combat inflammation because of their betaine compounds, which is activated from the hill, which is derived from Vitamins B .
3- Improves heart health
Betaine and choline have been shown to powerfully regulate inflammation in the cardiovascular system, helping to lower cholesterol levels and high blood pressure .
Choline is able to do this because of its ability to deactivate homocysteine, responsible for inflammatory reactions in the body that increase the risk of cardiovascular problems such as Atherosclerosis Or obstruction of the arteries.
Beets also contain nitrate compounds that have been shown in various studies to positively benefit cholesterol levels. Researchers now recommend regular consumption of nitrate-rich vegetables, such as beets, in order to protect heart health.
4. Detoxifies blood.
Beets are known to be natural detoxifiers. These are able to help detoxify and cleanse the blood of toxins, heavy metals and waste due to its compounds called glutathione, essential for the Detoxification of the liver And other digestive organs.
In addition, beet fiber helps eliminate waste and toxins from the digestive tract, while restoring normal and regular bowel movements.
Betalainas in beets help to form glutathione that neutralize toxins and make them soluble in water, which means that they can be eliminated through the urine.
Various studies have shown that, when animals give beet extract, their blood becomes more purified and free of toxins and mutagens.
5- Helps maintain libido
Many cultures have long thought of beets as a natural aphrodisiac. It is believed that beets can help increase and maintain the sex drive by increasing blood flow to the reproductive organs.
Beets are able to do this because of their high levels of nitrates and boron , Two substances that work in the body to regulate the production of human sex hormones.
Reduced inflammation, increased circulation, and increased energy are also benefits of beets that maintain sexual desire.
6- Has anti-aging properties
Beet consumption is one of the best ways to cleanse the digestive tract and blood of contaminants caused by a diet and Lifestyle Which produce high levels of inflammation.
Detoxification in combination with the high antioxidant values found in beets is an effective way to achieve natural aging.
Beets are a great way to help balance pH levels and alkalize the body. The pH scale is used to determine the acidity versus alkalinity, with values of 7.1-14 representing alkalinity and 7 being neutral.
Most illnesses develop in an acidic environment, so the goal is to keep the body at slightly alkaline levels with whole foods and alkalizing foods like fruits and vegetables that help achieve this goal.
Limiting consumption of low-quality, processed foods and eating more alkaline foods such as beets and other root vegetables can protect your body from diseases that occur more frequently in people as they age.
This is due to its ability to decrease inflammation. Beets are also a great source of fiber, which helps the digestive system to function properly. It even supports weight loss, another key area that begins to become important as you get older.
7. Increases stamina, stamina and muscle recovery
Beets contain nitrates that in the past were considered harmful when consumed from sausages, bacon and other low-quality packaged meats.
However, the type of nitrates found in whole foods such as beets are actually very beneficial for Increase energy and performance.
Beets have been shown to provide the type of nitrates that the body uses for recovery and increased physical performance.
Other studies have shown that supplementation with the nitrate type found in beets allows athletes Improve your performance And experience less stress with exercise.
8. Helps prevent dementia
Scientists at Wake Forest University conducted an investigation in which it was shown that drinking beetroot juice increases the supply of oxygen to the brain and prevents the progression of senile disorders such as senile dementia .
The lack of an adequate supply of oxygen has been linked to aging and senile dementia, and is common as the age advances.
Consumption of beet juice as part of a diet high in nitrates can improve blood supply and improve oxygenation to missing areas not adequately oxygenated.
9- Helps prevent iron deficiency anemia
Due to the high amounts of iron in the beet, eating the vegetable or drinking its juice helps replenish this nutrient.
If we have adequate amounts of iron in the blood, the air we breathe can be transported efficiently throughout the body.
To further increase the absorption of iron in beet, it is recommended to include a source of vitamin C At the same meal.
And what benefits of beet have you observed?