Beets: Health Benefits And How to Eat Them
Beets: Health Benefits And How To Eat Them
Beets are a nutrient-dense food that has been prized for centuries for their unique flavor, vibrant color, and impressive array of health benefits. Eating beets can have a significant impact on overall health, from supporting cardiovascular well-being to promoting digestive regularity. Here are some of the key health benefits associated with consuming beets.
Beets: Health Benefits And How to Eat Them
- Cardiovascular Health: Beets are an excellent source of nitrates, which can help to lower blood pressure and improve blood flow by relaxing blood vessels. This can reduce the risk of heart disease, strokes, and cardiovascular-related deaths.
2. Anti-Inflammatory Effects: Beets contain a unique combination of antioxidants and anti-inflammatory compounds, including betalains, which have been shown to reduce inflammation in the body.
- Reduce oxidative stress and inflammation in the brain
- Inhibit the production of pro-inflammatory cytokines
- Improve symptoms of inflammatory diseases, such as arthritis and asthma
- Cancer Prevention: The antioxidants and anti-inflammatory compounds found in beets have been shown to have a protective effect against certain types of cancer.
- Reduce the risk of colon cancer by up to 67%
- Inhibit the growth of breast cancer cells
- Protect against kidney cancer
- Digestive Health: Beets are high in dietary fiber, which can help to regulate bowel movements and support healthy digestion.
- Promote regular bowel movements and prevent constipation
- Support the growth of beneficial gut bacteria
- Reduce symptoms of irritable bowel syndrome (IBS)
- Eye Health: The antioxidants in beets, particularly lutein and zeaxanthin, have been shown to protect against age-related macular degeneration and cataracts.
- Improve visual acuity and reduce the risk of age-related vision loss
- Protect against blue light-induced eye strain
- Immune System Support: Beets contain a unique compound called inulin, which has been shown to support immune function and boost the activity of natural killer cells.
- Stimulate the production of cytokines and improve immune response
- Enhance the activity of natural killer cells and T-cells
- Neuroprotection: The antioxidants in beets have been shown to protect against neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
- Reduce oxidative stress and inflammation in the brain
- Improve cognitive function and memory
- Support the health of neurons
- Skin Health: Beets contain a unique compound called betalain, which has been shown to protect against skin damage and promote collagen production.
- Improve skin elasticity and reduce wrinkles
- Protect against UV-induced skin damage
- Promote healthy skin cell growth
- Mood Support: The antioxidants in beets have been shown to support mood health by reducing oxidative stress and inflammation in the brain.
- Reduce symptoms of depression and anxiety
- Improve cognitive function and memory
- Enhance overall mental well-being
- Bone Health: Beets are a good source of boron, which is essential for maintaining bone health and preventing osteoporosis.
- Support bone density and reduce the risk of osteoporosis
- Improve calcium absorption and utilization
- Promote healthy bone growth and development
Incorporating beets into your diet can have a significant impact on overall health. With their unique combination of antioxidants, anti-inflammatory compounds, and essential nutrients, beets are an excellent addition to a balanced diet.
How to Eat Beets
Beets are incredibly versatile, and there are many ways to incorporate them into your diet to reap their numerous health benefits. Here are some ideas for eating beets.
- Roasted Beets: Roasting brings out the natural sweetness in beets. Simply toss beets with olive oil, salt, and pepper, and roast at 425°F (220°C) for about 45-50 minutes.
- Fermented Beet Kvass: Beet kvass is a natural blood-forming tonic that aids digestion, cleanses the liver, and alkalizes the blood. Although it is sour in taste, it has a strong alkalizing effect and regulates the body’s acid-base balance.
- Beet Salad: Combine roasted or boiled beets with mixed greens, goat cheese, walnuts, and a balsamic vinaigrette for a delicious and healthy salad.
- Pickled Beets: Slice raw beets thinly and soak them in a brine made with vinegar, sugar, salt, and spices. Pickled beets are a great addition to sandwiches or as a side dish.
- Beet Soup: Boil or roast beets, then blend with chicken or vegetable broth, garlic, and lemon juice for a creamy and comforting soup.
- Beet Hummus: Blend cooked beets with chickpeas, tahini, garlic, and lemon juice for a unique and healthy dip.
- Beet Juice: Juice raw beets and combine with other fruits and vegetables for a sweet and earthy drink.
- Beet Powder: Dehydrate or powder cooked beets to add to smoothies, salads, or use as a natural food coloring.
- Beet Chips: Slice raw beets thinly and bake at 350°F (175°C) for about 20-25 minutes to create crispy and healthy snack chips.
- Beet Risotto: Cook Arborio rice with roasted beets, garlic, and white wine for a creamy and flavorful Italian-inspired dish.
The information here is provided for informational purposes only. It is not presented with the intention of diagnosing or treating any disease or condition. It is in no way intended to substitute for the advice provided by your doctor or other health care professional. (Read more)
Sources:
- The Potential Benefits of Red Beetroot Supplementation in Health and Disease – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
- Biochemical Profiling and Elucidation of Biological Activities of Beta vulgaris L. Leaves and Roots Extracts – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7785445/
- The World’s Healthiest Foods. Beets