You may have cruised by the beets at the grocery store or consciously avoided them
because you’re not sure what to do with them. But there's no reason to be intimidated by
this root vegetable just because it’s a little unfamiliar. Beets, or beetroot,
are definitely worth a second look. Hi viewers and welcome back to another Bestie video!
They're not only delicious, but jam-packed with powerful nutrients which have a wide
range of health benefits. In today’s video, we will tell you what happens to
your body when you eat beets regularly and how you can add them to your diet.
From lowering inflammation, improving your skin, boosting endurance, preventing anaemia
to reducing birth defects and more, watch till the end to learn about all of them.
Boosts endurance: Heading out for a run or cycle? It’s not a stretch to say beets are
rooting for you. The nitrates found in beets help dilate your blood vessels,
which can increase your endurance. Nitrates help your cells’ energy
generators become more efficient, giving you more stamina than usual.
Research also suggests that beets can help reduce muscle fatigue during high intensity exercise.
Just note that if you want a Super Mario star-style power-up for your workout,
you’ll need to eat beets 2 to 3 hours before hitting the gym.
What’s your preferred pre workout snack before hitting the gym? Tell
us quickly down below in the comments section!
Improves blood pressure: Beets are rich in nitrates, which your body converts to nitric
oxide. It is a compound that relaxes and dilates blood vessels, making them superhighways for your
nutrient- oxygen-rich blood. That means better circulation, and possibly lower blood pressure.
A study found that men who drank just one glass of beet juice temporarily
lowered blood pressure by an average of 4 to 5 points. It also found that
they had less blood clotting three hours later, compared to those who drank water.
Lowers inflammation: Beets are high in betalains, a group of cancer-fighting antioxidants.
These give beets their dark red, purple and sometimes yellow color.
These antioxidants decrease inflammation that can
otherwise increase your risk for chronic diseases like heart disease and cancer.
Beets are also rich in phytonutrients which are amazing for decreasing inflammation in the
liver and kidneys. They also facilitate the detoxification of these organs.
Supports brain health:
With increasing age, your cognitive and mental health starts to decline. This can lead to
conditions like dementia. The reason behind this is the reduced supply of blood flow and oxygen to
the brain. As we mentioned earlier, beetroot is rich in nitrates which open up the blood
vessels and increase blood flow and oxygen supply to your brain. After eating beetroot,
the blood in the frontal lobes increases which prevents dementia and other cognitive conditions.
This is because the frontal lobe area of the brain is the region these diseases are associated with.
Better skin health:
Beets are a great source of Vitamin C. Many trendy skincare products are filled with this Vitamin,
which is excellent for the skin. But why spend thousands of dollars on skincare.
Eating beetroot every day will prevent your skin from aging and also give it a healthy glow.
It also makes the skin soft and protects it from wrinkles.
So, the next time you’re about to buy an expensive skin product, try eating beetroot for a while.
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Supports liver health: Your liver is responsible for some 500 different
functions in your body. In a nutshell, it helps remove toxins to keep you healthy.
Beets contain a compound called betalain, which serves as a powerful tool to help
your liver detoxify itself so it can function more efficiently.
Not only that, but betalain also encourages healthy bile production and flow throughout
the small intestine to keep your liver functioning at optimal levels.
The folate and iron give your liver a little extra support, too.
Aids weight loss: When you're trying to lose weight, it can be very beneficial to eat foods
that are filling. Beets are rich in water content and fiber. This can help keep you fuller longer
and better hydrated, which can also increase feelings of fullness.
They are also relatively low in calories and contain a decent amount of protein for a root
vegetable. This makes it a healthy choice for someone trying to lose weight. For example,
one cup of beets contains about 4 grams of dietary fiber, 2 grams of protein and 59 calories.
Improves Heart Health:
Betaine is a powerful compound that helps lower the levels of homocysteine.
High levels can cause problems, such as heart attacks, and stroke. Betalain further inhibits
chronic inflammation when it comes to heart disease. The fiber helps reduce cholesterol and
triglycerides by increasing good cholesterol. It also works to eliminate bad cholesterol from the
body quickly. So, eating beets helps prevent heart diseases like atherosclerosis in multiple ways.
Great for your eyes: The beta-carotene present in beetroot reduces or slows macular degeneration in
the eyes. Macular degeneration is often associated with an increase
in free radicals, which drastically affect the premature aging process.
Beta-carotene is a powerful form of vitamin A, which has antioxidant properties.
According to a study, it defends the eyes against the damaging effects of free radicals.
Prevents anaemia: A lot of people believe that beetroot’s red colour helps prevent anaemia.
However, iron and folic acid helps in the formation of red blood cells.
These carry oxygen and nutrients throughout different parts of your body.
It is a fact that the regeneration of red blood cells is imperative to
preventing menstrual disorders in women, anaemia, and symptoms of menopause.
Improves gut health: Beetroot is high in fibre. It is highly beneficial in regulating your digestive
processes and easing bowel movement to offer quick relief from constipation.
Betalains present in beetroot help maintain good overall digestive health.
However, a certain percentage of the population can experience an odd side effect:
It may change the consistency and colour of your stool and urine. But you’re going to be okay,
it’s not blood, it’s beets.
Reduces birth defects: Beets are very good for pregnant people as they are a rich source of
vitamin B folate. This vitamin helps in the development of an infant’s spinal column.
A deficiency of folate can lead to a variety of conditions called neural tube defects.
The vitamin B folate lowers the dangers of birth defects in babies.
Moving on, here’s how you can add beetroot to your diet:
Baked: Are you on a diet? Baked chips it is. Toss the beetroot slices in olive oil,
parsley and rosemary and put them in the oven.
You’ll be rewarded with a crispy, flavourful beetroot snack. Don’t forget to sprinkle some
salt after the chips are baked. You can also use beetroot in frittatas and pizzas.
Salads: As beetroot is loaded with vitamin C and zinc, it makes for great breakfast salads.
Use any fruits and veggies and mix it well with herbs for extra flavour.
Beets add colour to transform your boring mix into an interesting one.
Milkshake: Another quick and easy way to eat more beets is to add them to your evening milkshake.
Add a little bit of cinnamon and vanilla ice cream to the beetroot milkshake.
It's a very convenient yet fresh way to try beets which you otherwise don't feel like eating.
Soups: The leafy greens of beetroot are a rich source of iron. Soups are not just warming but
extremely nutritious. You can add beetroot to soups to make an amazing concoction.
Drinking soup regularly is a great way to lose weight. Learn more by watching
“11 Best Fat-Burning Soups You Need To Try”
Now, back to Amazing Beetroot Health Benefits And How You Can Add It To Your Diet
Pickles: Soak a few beetroot pieces in vinegar and add salt along with a few pieces of green
chilly for some flavour. Let it marinate for a week and tada! Beetroot pickles!
Plus, you can store it in a jar and keep it in a cool place for days.
Dip: Mix coriander, beetroot, mint leaves, fresh garlic, lemon juice,
salt, red chilli powder, and a few pieces of peeled raw mango.
Pulse it in a blender till you achieve the desired consistency, and your beetroot dip is ready.
Juice: Take beetroot and trim its ends. Now, rinse under running water
and make sure you clean the skin well in order to extract maximum nutrients.
Cut into small pieces and put them in a juicer. Pour the collected juice into a
serving glass and chill it for 30 minutes. If you wish to add carrots and tomatoes,
add them while you are juicing the beets. Make sure you cut them into small pieces. Do
not strain the pulp of the beetroot as you will be losing out on essential nutrients.
While beets might be an amazing vegetable to add to your regular diet, there are others you
shouldn’t miss out on. Learn more about the best vegetables for you by watching:
11 High Protein Vegetables You Have To Eat
Or
12 SUPER Vegetables You Should Eat That Pack Some Serious Power
So go ahead and watch one or both videos to learn more about healthy eating. What’s your
favourite way to add beets to your diet? Let us know in the comments section below!