Most people have very strong feelings about beets. Some love their naturally sweet and earthy flavor, while others hate them in any form, even beetroot juice. However, regardless of your opinion, there is no denying that this vibrant vegetable has some amazing benefits.
In addition to being loaded with vitamins and minerals, they contain other health-promoting compounds such as antioxidants, carotenoids, and nitrates, which help to further increase the number of beetroot benefits. Plus, they’re super versatile and can be easily incorporated into a wide variety of delicious dishes. Why are beets good for health and can you eat them every day? Read on to learn more about the benefits and ways to easily incorporate this nutritious vegetable into your diet.
1. High in antioxidants
Antioxidants are compounds that help neutralize damaging free radicals, thus preventing oxidative stress and cell damage. Some studies have shown that antioxidants can protect against many types of chronic diseases, such as heart disease, cancer, and diabetes. Beets are naturally rich in disease-fighting phytonutrients, antioxidants, vitamins and trace minerals. In fact, they are an excellent source of a certain type of phytonutrient called betalains, which have powerful antioxidant and anti-inflammatory properties and provide many of the health benefits of beets.
Betalains also act as natural plant pigments and are responsible for the vibrant color of beets. In vitro studies have revealed that these powerful pigments may help protect against the development of certain cancers and diseases. Additionally, beet greens also contain a good amount of lutein and zeaxanthin, two carotenoids that play a central role in eye health and may reduce the risk of conditions like macular degeneration and cataracts.
2. Helps relieve inflammation
In an animal model, beetroot supplementation reduced oxidative stress and inflammation in rats. A human study also confirmed the anti-inflammatory properties of beets, showing that cooked beets and beetroot juice were able to reduce levels of inflammatory markers in people with high blood pressure.
3. Promote heart health
One of the biggest benefits of beetroot juice is its ability to promote heart health. Beets are a rich source of dietary nitrates, which act as vasodilators to help improve blood flow and lower blood pressure. A human study published in the British Journal of Nutrition showed that beetroot juice helped significantly lower participants’ systolic and diastolic blood pressure after just 24 hours. Another small human study in 2017 found that beetroot juice helped lower bad LDL cholesterol levels in people with uncontrolled blood pressure.
4. Helps in detoxification
Beetroot juice benefits liver function, helping to keep it running efficiently so you can continue to keep your body free of toxins. A Polish animal model showed that beetroot treatment of rats helped prevent oxidative stress and reduced lipid peroxidation, a common marker of cell damage, by 38%.
Likewise, an animal model published in the journal Phytotherapy Research showed that this juice helped increase the levels of specific enzymes involved in detoxification.
5. Boost brain function
As we age, it’s natural to see a decline in mental and cognitive function, as diseases like Alzheimer’s disease and Parkinson’s disease become more prevalent.
However, due to its high dietary nitrate content, there is some evidence that beetroot powder benefits brain health and may help protect against age-related cognitive decline. In fact, a human study published in Nitric Oxide even found that feeding older adults a diet high in nitrates helped increase blood flow to certain areas of the brain involved in executive functioning.
6. Promote digestive health
Beets are high in fiber, with 3.8 grams per cup. Fiber moves through the intestines undigested, adding bulk to your stool to promote regularity and better digestive health. An analysis of five studies showed that increased fiber intake led to increased bowel movement frequency in people with constipation. Additionally, other research suggests that increasing fiber intake through foods like beets benefits digestive health in other ways and may protect against conditions like diverticulitis, hemorrhoids, and GERD.
7. It can improve athletic performance
Whether you’re a competitive athlete or a casual gym goer, beets have been shown to have a powerful performance-enhancing effect and are one of the best foods for athletes. In fact, nitrates have been shown to improve the efficiency of mitochondria, the organelle responsible for producing energy for the cells in your body.
A 2011 human study found that consuming beetroot juice significantly improved power output during a cycling time trial and increased performance by 2.8%. Another human study showed that dietary nitrate supplementation prolonged time to exhaustion and increased tolerance to high-intensity exercise.
8. It can help increase weight loss
Beets are high in fiber but low in calories, making them a great addition to your diet if you’re looking to lose a few extra pounds. In fact, each cup contains only 59 calories, plus fiber. When you eat fiber, it moves very slowly through the digestive tract to help you feel full, which can promote satiety and weight loss. According to a human study conducted in Boston, increasing fiber intake by 14 grams per day resulted in a 10% decrease in daily caloric intake and a 2 kg weight loss in four months.
ancient medicinal uses
Beets have long been revered for their health-promoting properties and are widely used in traditional Chinese medicine and Ayurveda. Beetroot is used to cleanse the liver, improve blood circulation, and calm the mind, among other things.
They are also used as a natural remedy for a variety of ailments and have traditionally been used to treat conditions such as:
weakness of heart
It is especially recommended to consume them during the Vata season, which runs from October to March, as their bright and vibrant colors can help balance the dryness and cold of the season.
The nutritional profile of beets is quite impressive, with each serving containing a good amount of folic acid, fiber, and manganese for a low amount of calories, helping to provide all those wonderful benefits of beets.
One cup of raw beets (about 136 grams) contains approximately:
13 grams of carbohydrates
2.2 grams of protein
0.2 grams of fat
3.8 grams of dietary fiber
148 micrograms of folic acid (37% of the daily value)
0.4 milligrams of manganese (22% of the daily intake)
442 milligrams of potassium (13 percent DV)
6.7 milligrams of vitamin C (11% DV)
31.3 milligrams of magnesium (8% DV)
1.1 milligrams of iron (6% DV)
0.1 milligrams of copper (5% DV)
54.4 milligrams of phosphorus (5% DV)
0.1 milligrams of vitamin B6 (5% DV)
In addition to the nutrients listed above, they also contain thiamine, riboflavin, and zinc.
How to use
Beets can be found in the produce aisle of most major grocery stores. They’re widely available year-round, but their peak season runs from June to October, which is the best time to hit farmers’ markets and health food stores for fresh, tender organic beets. You can also find beetroot juice and powder in health food stores.
When buying them, look for small to medium-sized roots with smooth, even skin and rich color (most often purple, red, striped pink, or gold). Avoid fresh beets that have significant blemishes or bruises where beet juice “bleeds” from the root.
Besides the root, beet greens are quite edible and rich in nutrients, such as the carotenoids beta-carotene and lutein/zeaxanthin. They are most commonly found when you buy fresh, whole beets at farmers markets, and can be used in recipes interchangeably with Swiss chard.
Although we most often see purple beets in grocery stores, they actually come in a variety of colors, most of which have very similar tastes, health benefits, and uses.
Beets are a great addition to smoothies or salads.
There are many options for cooking beets. In fact, you can eat them raw, cooked or roasted.
When eaten raw, they are firm, crisp, and have a slightly sweet flavor. They can be used to make beet juice or added to smoothies and salads. Eating them raw retains their nutrients and preserves their natural flavor. When you cook the beets, they become more tender and slightly sweeter. They are often paired with goat cheese or balsamic vinegar to balance their sweetness, as well as arugula, which adds a nice peppery tang to the sweet, earthy flavor of beets.
Roasting them also gives their natural sugars a chance to caramelize and gives them a richer, smoother flavor. Beets can also be boiled, steamed, or sautéed.
It is important to note that although beets seem very hard and resistant, they are actually a very delicate vegetable. They tend to oxidize and lose some of their nutritional value when overheated and overcooked. Be sure to cook the beets lightly to prevent oxidation and to maximize the nutritional value of your beets. Also, when possible, choose fresh beets over canned or pickled ones to ensure you get the most nutrients.
The healthiest way to cook beets to keep their nutrients intact is to steam them for about 20 minutes or less or roast them for less than an hour, which cooks them slowly and softens them. You’ll know the beets are cooked through and done when you can easily pierce them with a fork.
Always be careful when cooking beets as their juices tend to taint!
10 foods that you should prohibit your cat for its well-being
When it comes to caring for cats, you need to make sure they have a nutritious and balanced diet. However, some foods can do more harm than good if they are part of your regular meals or treats. Knowing what foods not to feed cats is important to keep your pet safe and healthy. Here are the 10 foods you should never give your cat!
Theobromine is the toxic compound found in chocolate that cats are sensitive to. Depending on the type of chocolate and the amount eaten, your cat could experience vomiting or diarrhea, an abnormal heartbeat, seizures, or even death if he consumes enough. Keep all the chocolate out of your reach!
Grapes and raisins:
While grapes and raisins are healthy treats for humans, they are very dangerous for cats, as they can cause severe kidney failure in some cases. Symptoms can include excessive consumption of water and urine, followed by abdominal pain, loss of appetite, dehydration, and ultimately death within days or weeks of eating these treats.
Raw Fish :
Raw fish can contain parasites like tapeworms that not only harm your cat, but can also be passed to humans through contact with the cat’s skin or feces. Additionally, raw fish contains an enzyme called thiaminase that breaks down thiamine (B1), essential for cats’ health, making eating raw fish nutritionally hazardous as well!
Onions and Garlic:
Onions and garlic belong to the Allium family and contain high levels of sulfur-based compounds, called thiosulfates, which can cause gastrointestinal irritation in cats when eaten in large amounts. Regular consumption of these foods can even lead to anemia due to the damage caused by a lack of red blood cells over time in your cat’s body!
Dairy products :
Many cats experience adverse reactions when consuming dairy products, such as lactose intolerance, which leads to digestive problems such as diarrhea or vomiting, due to their inability to break down the lactose present in the milk after feeding.
Caffeine is very toxic to cats, as it acts as a stimulant on their nervous system, causing restlessness followed by a rapid heartbeat and breathing difficulties in some cases, if enough is consumed! It also causes acidic urine, which can lead to bladder stones if consumed regularly over a long period of time. So it’s best not to leave coffee beans within the reach of your furry friends.
Raw eggs and meat:
Although some pet owners may feed their cat raw eggs or raw meat from time to time, these foods should generally be avoided as they may contain salmonella or other bacteria that could make your cat sick over time if eaten regularly enough. It’s also worth noting that raw eggs can interfere with the absorption of essential vitamins in a cat’s diet, which could ultimately lead to long-term nutritional deficiencies if eaten too frequently.
Although raw potatoes may not seem like an unlikely cat snack, they are actually very dangerous. Cats, just like humans, can get sick from eating raw potatoes due to the calcium oxalate they contain. This substance can build up and cause kidney stones, leading to severe pain and uncomfortable visits to the vet. In short, it’s best for cats to avoid any raw potato products to keep them as safe as possible.
Feeding tuna to your cats can spice up their diet and give them a lot of pleasure, but as owners it’s important to be aware of the potential dangers. Canned tuna contains too much fat and salt and not enough taurine, which can lead to vitamin E deficiency if eaten too often. Digestive problems can also arise, and cats are particularly susceptible to food addiction: when they eat a certain food, it can be difficult for them to change their diet. This is why canned tuna should always be considered a treat rather than a staple in your cat’s diet.
Deli meats consist of a variety of high-fat proteins that can cause gastrointestinal upset and weight gain in cats that eat them regularly. When you decide to give your cat a special food, make sure it is a safe food that will not harm her or disrupt her diet.
10 valuable tips from a naturopath for the good of your thyroid
The thyroid gland is one of the most important, but also the most misunderstood, organs in our body. It helps regulate hormone production and metabolism, making it vital for optimal health! Unfortunately, with the increase in environmental toxins and stressors that we all face on a daily basis, many people suffer from hypothyroidism or hypothyroidism.
If you are looking to support your thyroid health naturally, either as prevention or as part of a healing process, then this article is for you! We are going to cover 10 practical naturopathic tips to incorporate into your mealtime diet that can help your thyroid function better and contribute to better overall health. He went !
Prioritize clean proteins.
Incorporate clean proteins, such as wild-caught fish and pasture-raised eggs, into your diet. Try to eat these foods at least several times a week. These types of proteins are packed with nutrients that help regulate thyroid hormones, while also providing essential fatty acids that support overall health.
Stock up on green leafy vegetables.
Be sure to include plenty of leafy greens like kale, spinach, Swiss chard, and broccoli in your meals. These vegetables are high in iodine, which helps the thyroid to produce hormones more efficiently. They are also loaded with vitamins and minerals that contribute to better overall health.
Do not miss the products rich in probiotics.
Increase your intake of probiotic-rich foods, such as yogurt, kefir, sauerkraut, kimchi, or miso, all of which contain beneficial bacteria that promote healthy digestion and efficient absorption of nutrients from food. Probiotics have been found to have positive effects on the functioning of the thyroid gland, as well as the rest of the body’s endocrine system.
Eliminate processed foods from your table.
Cut down on processed foods that contain refined sugars as much as possible and replace them with healthier options, including fresh fruits and vegetables, legumes, and nuts/seeds. Refined sugars can cause insulin levels to rise, which can affect how your thyroid gland works and lead to hormonal imbalance over time.
Boost your body’s natural response with omega-3s.
Incorporate omega-3-rich foods into your diet, such as wild salmon, mackerel, sardines, and anchovies, all of which are excellent sources of healthy fats that help support the body’s natural inflammatory response and reduce inflammation throughout the body (including in the thyroid). ).
Leave room for crucifers.
Eat plenty of cruciferous vegetables such as cauliflower, Brussels sprouts, and cabbage – these vegetables aid in good detoxification to remove excess hormones from our bodies more efficiently without overtaxing the liver or kidneys; This is especially important for people with an underactive thyroid who may have a buildup of hormones in their system due to poor removal process from other organs/glands affected by this disorder!
Choose organic ingredients whenever possible.
It is essential to consume organic products (whether plant or animal based) to maintain optimal health. Since toxins found in non-organic crops can interfere with our body’s natural hormonal balance when ingested long term due to their buildup in our system. They can also decrease the absorption of nutrients from food sources!
Consider iodine supplementation.
Consider supplementing your diet with iodine if recommended by your naturopath. Iodine contributes to the healthy production and metabolism of the hormones thyroxine (T4) and triiodothyronine (T3), both necessary for normal function and communication between cells! It is important not to self-medicate; Always talk to a professional first for best results and for your safety!
Consider adaptogenic herbs.
Be sure to incorporate adaptogenic herbs regularly throughout the day. These herbs help nourish and restore balance between our endocrine system and adrenal glands, while supporting overall well-being during times of stress or fatigue. For example, Rhodiola Rosea root extract or Ashwagandha root powder, but make sure they are only quality products!
Finally, don’t forget the selenium.
It plays an important role in regulating thyroid hormone production, so be sure to include Brazil nuts or shellfish on a regular basis if you want maximum benefits. Selenium also helps protect against oxidative damage caused by free radicals, which has been linked to certain autoimmune disorders that also affect thyroid function. So treat yourself and take advantage of its many advantages!
The best foods for a flat stomach.
A flat stomach is the result of a proper diet and regular workouts. It is the dream of many people. There is no definitive secret recipe for this, but you can combat the extra pounds with some foods that are particularly good for a flat stomach. Health press reveals the source of the experts.
How to get a flat stomach through food?
Our body stores excess energy! It’s not a secret. Unfortunately, this often happens exactly where we least need it. Undesirable fat deposits appear, especially in the belly, which prevents you from showing off your sexy outfits, especially in summer.
This problem area is not necessarily genetic, but is also related to the modern lifestyle, as well as poor eating habits and lack of exercise. Successfully changing the rhythm of life is a first step towards success.
These foods help fight abdominal fat.
Wholemeal bread : Go completely without carbs for a flat stomach? It is not necessary ! Instead, opt for long-chain carbohydrates, which are found mostly in whole grain products. Whole wheat bread, for example, keeps blood sugar levels consistently high, keeping you full longer and thus avoiding ravenous hunger.
Lawyer : Although avocado is known as a high-fat fruit, it is one of the foods that help you get a flat stomach. It is rich in vitamins, minerals, and healthy omega-3 fatty acids. Healthy fats, which are also found in nuts and oily fish, have numerous beneficial properties for health, such as a protective effect on the cardiovascular system, while ensuring a long-lasting feeling of satiety.
Chilli Peppers: According to a study from the University of Wyoming, hot peppers help you lose weight because the substance they contain, capsaicin, stimulates fat burning. Spicy foods also prevent food cravings and prevent cravings for sweet and fatty dishes. It also benefits a flat stomach!
Probiotics: The lactic acid bacteria contained in the probiotics ensure a healthy intestinal flora, stimulate metabolism and prevent flatulence and indigestion. So regularly use yogurt, kefir, sauerkraut, etc., if you want a flat stomach.
Eggs: Although eggs are relatively high in calories, they can still help you achieve a flat stomach. They are high in omega-3 fatty acids, keeping you full for a long time. They also contain all the amino acids that are important for building muscle mass. So, in combination with exercise, eggs can help you lose belly fat.
Broccoli: Vegetable cabbage is a true superfood thanks to the vitamins it contains. Due to its ingredients, its regular consumption helps, among other things, to strengthen the immune system. And when you lose weight, broccoli should also be on the menu, because with 25 calories per 100 grams, it is a very low-calorie vegetable that can be eaten without restrictions. In addition, the calcium it contains strengthens the bones and the magnesium present in its composition is responsible for the construction of nerve and muscle cells.
Asparagus: If you want to lose weight in your belly, eating asparagus can also help. Asparagus has a draining effect and contains a lot of fiber that stimulates digestion and at the same time is low in calories.
Cucumber : The green vegetable is not only versatile in the kitchen, but contains virtually no calories due to its high water content. Added to this is the presence of the antioxidant quercetin, which declares war on a swollen belly.
Sweet potato : Even carbs have to be on the plate at some point. Especially when the feeling of hunger is strong. Instead of trying to satisfy your craving with anything, try sweet potatoes. Its sweet taste stimulates the metabolism and releases the hormone leptin, responsible for the feeling of satiety.
Well Being3 months ago
10 underrated healthy habits to free up energy and vitality
Family / Couple3 months ago
To have a satisfying sex life, you need to look at sex in this way
Psychology & Diet3 months ago
Why is it so important to taste the food?
Psychology & Diet3 months ago
The exact amount of protein you need for muscle building
Psychology & Diet3 months ago
Dyslexia: researchers identify more than 40 genes linked to this learning disability
Health / Home3 months ago
How to perfume the whole house with the tip of the bottle on the radiator?
Well Being3 months ago
7 health benefits of doing Pilates
Health / Home3 months ago
3 zodiac signs that are most often betrayed by their partners: they have bad luck