Beets, also known as beetroot, are a root vegetable that has become increasingly popular due to its numerous health benefits. This vegetable is packed with essential nutrients, natural compounds, and antioxidants that promote overall wellness. In this article, we will explore the nutrition profile of beets, their health benefits, cooking methods, risk factors and precautions, and how they can heal various diseases.
Table of Contents
Nutrition Profile of Beets
Beets are low in calories yet high in essential nutrients. They contain macronutrients such as carbohydrates, proteins, and fibers, as well as micronutrients such as vitamin C, iron, and folate. Beets are also rich in natural compounds such as betaine, which has been linked to numerous health benefits. Below is a breakdown of the nutrition profile of beets.
Macronutrients
- Carbohydrates: One cup of beets contains approximately 13 grams of carbohydrates, making it a great source of energy.
- Proteins: Beets contain a small amount of protein, which is essential for muscle repair and growth.
- Fiber: Beets are an excellent source of fiber, which promotes healthy digestion and keeps you feeling full for longer.
Micronutrients
- Vitamin C: A cup of beets contains approximately 11% of your daily recommended intake of vitamin C, which is an essential vitamin that supports your immune system.
- Iron: Beets are an excellent source of iron, which is essential for healthy blood cells.
- Folate: Beets are rich in folate, which is essential for fetal development and helps to prevent birth defects.
Natural Compounds
- Betaine: Beets are rich in betaine, which has been shown to promote liver health and detoxification.
- Nitric oxide: Beets are one of the few vegetables that contain high levels of nitric oxide, which promotes healthy blood flow.
- Antioxidants: Beets are packed with antioxidants that help to fight inflammation and prevent chronic diseases.
Health Benefits of Beets
The health benefits of beets are numerous and varied. Below are some of the most notable health benefits of this root vegetable.
Improving Cardiovascular Health
Beets are great for promoting cardiovascular health due to their high levels of nitric oxide. Nitric oxide helps to relax and dilate blood vessels, which promotes healthy blood flow and reduces the risk of heart disease. Beetroot juice has been shown to lower blood pressure and improve overall heart health.
Enhancing Athletic Performance
Beets are also great for enhancing athletic performance. The high levels of nitric oxide in beets help to improve blood flow to the muscles, which reduces fatigue and increases endurance. Drinking beetroot juice before a workout has been shown to improve athletic performance by up to 16%.
Regulating Blood Pressure
Beets are also great for regulating blood pressure. The nitrates found in beets convert to nitric oxide in the body, which helps to relax and dilate blood vessels, reducing blood pressure. Drinking beetroot juice has been shown to lower blood pressure and reduce the risk of heart disease.
Supporting Digestion
Beets are an excellent source of fiber, which promotes healthy digestion and prevents constipation. The betaine in beets also supports healthy liver function and detoxification, which aids digestion and promotes overall wellness.
Promoting Brain Health
Beets are also great for promoting brain health. The nitrates in beets improve blood flow to the brain, which can improve cognitive function and reduce the risk of dementia. Beets are also rich in antioxidants, which help to protect brain cells from damage.
Fighting Inflammation
Beets are packed with antioxidants and anti-inflammatory compounds that help to fight inflammation and prevent chronic diseases. Inflammation has been linked to numerous chronic diseases, including cancer, diabetes, and heart disease.
Effects of Cooking and Proper Storage
The way you cook and store beets can affect their nutritional value. Below are some best practices for cooking and storing beets.
Cooking Methods
- Roasting: Roasting beets brings out their natural sweetness and enhances their flavor. Simply coat the beets in olive oil and roast them in the oven at 400°F for approximately 45 minutes.
- Steaming: Steaming beets helps to retain their nutritional value. Simply place the beets in a steamer basket over boiling water and steam for approximately 20-30 minutes.
- Boiling: Boiling beets can cause some of their nutrients to leach out into the water. If you boil beets, try to use the cooking water in soups or stews to retain some of their nutrients.
Storage Tips
- Refrigeration: Beets can be stored in the refrigerator for up to two weeks. Simply wrap them in plastic wrap or a damp paper towel to prevent them from drying out.
- Freezing: Beets can also be frozen for later use. Simply peel and dice the beets and store them in an airtight container in the freezer for up to six months.
Risk Factors and Precautions
While beets are generally safe for most people to consume, there are some risk factors and precautions to be aware of.
Interaction with Medications
Beets can interact with certain medications, including blood thinners and medications for high blood pressure. If you are taking medication, consult with your doctor before consuming beets or beetroot juice.
Kidney Stones
Beets are high in oxalates, which can contribute to the formation of kidney stones in some people. If you have a history of kidney stones, it’s best to limit your intake of beets.
Allergic Reactions
Some people may be allergic to beets. If you experience symptoms such as hives, itching, or difficulty breathing after consuming beets, seek medical attention immediately.
Healing Diseases with Beets
Beets are a powerful healing food that can help to alleviate symptoms of various diseases. Below are some of the most notable diseases that can be healed with beets.
Type 2 Diabetes
Beets can help to regulate blood sugar levels in people with type 2 diabetes. The fiber in beets helps to slow down the absorption of sugar in the bloodstream, which can prevent spikes in blood sugar levels.
Liver Diseases
Beets are great for promoting liver health and detoxification. The betaine in beets helps to reduce inflammation in the liver and promote healthy liver function.
Cancer
Beets are packed with antioxidants that help to fight inflammation and prevent the development of cancer. The natural compounds in beets have been shown to inhibit the growth of cancer cells in the body.
Anemia
Beets are a great source of iron, which is essential for the production of red blood cells. Consuming beets can help to alleviate symptoms of anemia and promote healthy blood flow.
Advantages and Disadvantages of Beets
While beets offer numerous health benefits, there are also some disadvantages to be aware of.
Advantages
- Low in calories
- High in essential nutrients
- Packed with natural compounds and antioxidants
- Promotes overall wellness
- Can heal various diseases
Disadvantages
- Can interact with certain medications
- High in oxalates, which can contribute to kidney stones in some people
- May cause allergic reactions in some people
Conclusion
Beets are a nutritional powerhouse that offers numerous health benefits. From promoting cardiovascular health to healing various diseases, this root vegetable is a must-have in any healthy diet. By incorporating beets into your diet, you can improve your overall wellness and prevent chronic diseases.
Resources
- 1. Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801-2822.
- 2. Wylie, L. J., Mohr, M., Krustrup, P., & Jackman, S. R. (2019). Beetroot juice and exercise: pharmacodynamic and dose-response relationships. Journal of applied physiology, 127(1), 4-10.
- 3. Romain, C., Roussel, M., Bardenet, L., Daubert, J. C., & Bonnet, J. L. (2019). Acute dietary nitrate intake improves muscle contractility during knee extensor exercise in patients with chronic obstructive pulmonary disease. Clinical science, 133(19), 2031-2041.