Why the Beetroot is Our In Season Produce Focus
Beets are having something of a moment. Named one of the top restaurant trends of 2015, the brightly colored root vegetable is a nutrient powerhouse, full of minerals and vitamins with a sweet, earthy flavor too. Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week.
Beets are best from early spring to late fall. Bringing them into your diet now can start a healthy habit to last you through a few seasons.
Why Eat Beets?
The beet root and its leafy greens are rich in potassium, magnesium, fiber, phosphorus, iron, beta-carotene, folic acid and vitamins A, B and C. Specifically, the root is the source of all forms of B vitamins as well as the potassium, magnesium, iron and manganese. The top greens offer carotenoid and flavonoid antioxidants and vitamins C and A. The greens also provide more iron than spinach. Betaine, a nutrient made from the B-complex vitamin choline, is also a notable nutrient in beets.
The health benefits of this number of nutrients are many. In addition to the well-documented perks of a nutrient-rich diet, beets offer in particular the following benefits.
- The mineral silica helps the body utilize calcium, which boosts bone strength and helps prevent osteoporosis.
- Folic acid helps new cell growth in pregnant women.
- Betalain supports the body’s natural detox process.
- Betalain can reduce cancer risk.
- Tryptophan and betalain help relax the mind and provide a sense of well-being.
- Betaine can help support emotional health.
- Betaine stimulates function of liver cells, protecting the liver from disease.
- Betaine fights inflammation.
- Carotenoid and flavonoid antioxidants can limit the harm of bad cholesterol.
- Potassium in diet can reduce risk of heart disease and stroke.
- Potassium and nitrate lower blood pressure.
- Nitrates can help muscles work more efficiently, increasing energy and stamina.
All About the Betalains
Betalains are phytonutrients found in plants that give beets their red color. They have also been shown to provide antioxidant, anti-inflammatory and detoxification support. Studies have also associated betalains with reducing cancer risk and lessening tumor cell growth. Betalains are highly concentrated in the peel and flesh of the beet, however, beets do undergo a steady loss of nutritional value with heat, so to get the most betalain benefit, beets should be steamed for no more than 15 minutes, if at all.
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Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory ( 27 ).
What happens to your body when you eat beets everyday? ›
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.
What are the side effects of beet concentrate? ›
The side effects of using beetroot powder are typically mild and temporary. However, consuming large amounts of beetroot powder increases the risk of having side effects. People may have red or black colored stools and pink or red urine when eating more beets or beet products.
How long does it take to see the benefits of beet juice? ›
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.
What foods improve focus? ›
Leafy greens, including lettuce, kale, collards, broccoli, and spinach, are a great energy source. A salad with leafy greens and grilled chicken, pumpkin seeds, and avocado is an excellent lunch option. This meal can keep you focused for the rest of your workday.
Does beet juice help with brain fog? ›
Beet Juice
"Beets are rich in nitrates, which help with the dilation of blood vessels and subsequently increase blood flow to the brain, which may improve mental and cognitive function," explains Ditkoff.
Are there any negative effects of eating beets? ›
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.
Do beets cleanse your liver? ›
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.
When should you not eat beets? ›
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.
Who should not take beet supplements? ›
People prone to low blood pressure should also avoid consuming large quantities of beetroot or beet supplements, as the nitrates in beets can bring down blood pressure even more. If you are taking medication for high blood pressure, you should consult a healthcare provider before starting a beetroot supplement.
oxalic acid causes burning throat, mouth, breathing difficulty, stomach pain. some people r allergic to beet root. they may suffer stomach pain, nausea, vomiting, diarrhoea, rashes, hives, itchiness, chills, fever.
Which is better, beet juice or beet pills? ›
Most research conducted on athletic performance, blood pressure, and other notable benefits of beets used beetroot juice in their studies. Therefore, it's suggested that beetroot juice is likely a better option for those who are taking beets for those benefits.
Why do I feel dizzy after drinking beet juice? ›
Some of the dizziness encountered when adding beets to a diet may be linked to lower blood pressure, especially during pregnancy. The combination of blood pressure that drops during pregnancy and from increased nitric oxide could cause extremely low blood pressure leading to dizziness or fatigue.
Does beet juice clean your bowels? ›
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.
Is store-bought beet juice healthy? ›
In addition to vitamins and minerals, beet juice and powder also contain nitrates. Nitrates are a naturally-occurring substance found in beets and many other vegetables. Dietary nitrate helps improve vascular function, or healthy blood flow. Drinking beet juice may improve athletic performance and exercise endurance.
Why do I feel better after eating beets? ›
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.
Do beets affect your mood? ›
Not only does beetroot benefit our physical health, it can also help with reducing stress and anxiety. 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.
Are beets performance enhancing? ›
Small benefits for some
It found consuming beetroot juice provided performance benefits for athletes. In sports where every second or centimetre counts, this can be a significant improvement. In a 16.1 kilometre cycling time trial the gains linked to beetroot consumption were equivalent to 48 seconds.
Do beets help balance hormones? ›
Beetroot consumption is extremely beneficial for the problem of hormone imbalance. You can include beetroot in the diet as a salad and as a vegetable. By including these vegetables in the diet, the hormone levels in your body remains balanced and under control. To avoid hormonal imbalance, they must be done regularly.
