Beetroot: It’s the root of good health.
Did you know we are the only country that pickles beetroot where we buy it in a tin on our grocery store shelves!
I, personally love beetroot. My family loves beetroot.
As beetroot sandwiches, additions to BBQ Burgers and salad sandwiches, baked, sauteed into salads, shredded and fried, puree into soup.
Serve it up however you like it and there’s never any left on the table.
So, lets celebrate the arrival of Spring and start planting some our gardens. The days are warming up and new life is blooming everywhere in the garden.
I found this amazing recipe that you can use to get some beetroot into the lunch boxes and on the morning tea table.
First let’s take a look at the humble beet:
Beets are rich in folate (vitamin B9) which helps cells grow and function. Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke. Beets are naturally high in nitrates, which are turned into nitric oxide in the body. Ref: www.mednet.com
Beetroots, commonly known as beets, are a popular root vegetable used in many cuisines around the world.
Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties.
What’s more, they are delicious and easy to add to your diet.
There are 9 health benefits of beets, all supported by science.
Beets boast an impressive nutritional profile.
They are low in calories, yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need (1).
Here is an overview of the nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot (1):
- Calories: 44
- Protein: 1.7 grams
- Fat: 0.2 grams
- Fiber: 2 grams
- Vitamin C: 6% of the RDI
- Folate: 20% of the RDI
- Vitamin B6: 3% of the RDI
- Magnesium: 6% of the RDI
- Potassium: 9% of the RDI
- Phosphorous: 4% of the RDI
- Manganese: 16% of the RDI
- Iron: 4% of the RDI
Beets also contain inorganic nitrates and pigments, both of which are plant compounds that have a number of health benefits.
Beets are loaded with vitamins and minerals and low in calories and fat. They also contain inorganic nitrates and pigments, both of which have a number of health benefits.
Heart disease, including heart attacks, heart failure and stroke, is one of the leading causes of death worldwide.
And high blood pressure is one of the leading risk factors for the development of these conditions.
The effect appears to be greater for systolic blood pressure, or pressure when your heart contracts, rather than diastolic blood pressure, or pressure when your heart is relaxed. The effect may also be stronger for raw beets than cooked beets (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
These blood pressure-lowering effects are likely due to the high concentration of nitrates in beets. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels, causing blood pressure to drop (9Trusted Source).
Blood nitrate levels remain elevated for about six hours after eating dietary nitrate. Therefore, beets only have a temporary effect on blood pressure, and regular consumption is required to experience long-term reductions in blood pressure (10Trusted Source).
Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure and stroke.
Several studies suggest that dietary nitrates may enhance athletic performance.
For this reason, beets are often used by athletes.
Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells (11Trusted Source).
In two studies including seven and eight men, consuming 17 ounces (500 ml) of beet juice daily for six days extended time to exhaustion during high-intensity exercise by 15–25%, which is a 1–2% improvement in overall performance (7Trusted Source, 12Trusted Source, 13Trusted Source).
Eating beets may enhance athletic performance by improving oxygen use and time to exhaustion. To maximize their effects, beets should be consumed 2–3 hours prior to training or competing.
Chronic inflammation is associated with a number of diseases, such as obesity, heart disease, liver disease and cancer (19Trusted Source).
One study in humans with osteoarthritis showed that betalain capsules made with beetroot extract reduced pain and discomfort associated with the condition (23).
While these studies suggest that beets have an anti-inflammatory effect, human studies are needed to determine whether beets could be used to reduce inflammation.
Beets may have a number of anti-inflammatory effects. However, further research in humans is required to confirm this theory.
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Dietary fibre is an important component of a healthy diet.
It has been linked to many health benefits, including improved digestion.
Firer bypasses digestion and heads down to the colon, where it either feeds the friendly gut bacteria or adds bulk to stool.
Beets are a good source of fiber, which is beneficial for digestive health, as well as reducing the risk of a number of chronic health conditions.
Mental and cognitive function naturally decline with age.
For some, this decline is significant and may result in conditions like dementia.
Interestingly, the nitrates in beets may improve mental and cognitive function by promoting the dilation of blood vessels and thus increasing blood flow to the brain (32Trusted Source).
Beets have been shown to particularly improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking, such as decision making and working memory (33Trusted Source).
Furthermore, one study in type 2 diabetics looked at the effect of beets on simple reaction time, which is a measure of cognitive function.
Simple reaction time during a computer-based cognitive function test was 4% faster in those who consumed 8.5 ounces (250 ml) of beetroot juice daily for two weeks, compared to the placebo (34Trusted Source).
However, whether beets could be used in a clinical setting to improve brain function and reduce the risk of dementia remains to be seen.
Beets contain nitrates, which may help increase blood flow to the brain, improve cognitive function and possibly reduce the risk of dementia. However, more research in this area is needed.
Cancer is a serious and potentially fatal disease characterized by the uncontrolled growth of cells.
The antioxidant content and anti-inflammatory nature of beets have led to an interest in its ability to prevent cancer.
However, the current evidence is fairly limited.
One test-tube study using human cells found that beetroot extract, which is high in betalain pigments, reduced the growth of prostate and breast cancer cells (37Trusted Source).
It is important to note that these studies were performed in isolated human cells and rats. Further research is necessary to determine whether similar effects would be found in living, breathing humans.
Studies in isolated human cells and rats have shown that the pigments in beets may help reduce the growth of cancer cells.
Beets have several nutritional properties that should make them good for weight loss.
First, beets are low in calories and high in water (1).
Furthermore, despite their low calorie content, beets contain moderate amounts of protein and fiber. These are both important nutrients for achieving and maintaining a healthy weight (40Trusted Source, 41Trusted Source, 42Trusted Source).
The fibre in beets may also help promote weight loss by reducing appetite and promoting feelings of fullness, thereby reducing overall calorie intake (43Trusted Source, 44Trusted Source, 45Trusted Source).
While no studies have directly tested the effects of beets on weight, it’s likely that adding beets to your diet can aid in weight loss.
Beets have a high water and low calorie content. Both of these properties are beneficial for weight loss.
This last one is not a health benefit, yet it is still important.
Not only are beets nutritious, but they are also incredibly delicious and easy to incorporate into your diet.
Beets can be juiced, roasted, steamed or pickled. Also, they can be bought precooked and canned for convenience.
Choose beets that are heavy for their size with fresh, unwilted green leafy tops still attached.
Dietary nitrates are water soluble, so it is best to avoid boiling beets to maximize their nitrate content.
Here are some delicious and interesting ways to add more beets to your diet:
- Beetroot salad: Grated beets make a flavourful and colourful addition to coleslaw.
- Beetroot dip: Beets blended with Greek yogurt make a delicious and healthy dip.
- Beetroot juice: Fresh beetroot juice is best, as store-bought juice can be high in added sugars and may only contain a small amount of beets.
- Beetroot leaves: Beet leaves can be cooked and enjoyed like spinach, so don’t throw them out.
Beetroot is a delicious and versatile vegetable that is easy to add to your diet. Choose beets that are heavy for their size with green tops still attached.
CHOCOLATE BEETROOT MUFFINS (20 mins / 180 C / 14 serves)
1 large beetroot (225g) cooked
40g cocoa or cocao
70g light olive oil (or melted butter)
150ml milk of choice
2 tsp apple cider vinegar
100g maple syrup
280g SR flour or ( 1 ½ cups SR GF flour & ¼ cup almond meal)
2 whole eggs
1 tsp vanilla bean paste
In your processor/blender place the milk, beetroot, vinegar, vanilla, oil, and egg and blitz until the mix is smooth with no obvious chunks. Set the mix asid.
In a separate bowl whisk together the flour cocoa, salt, sugar until evenly combined.
Pour the wet mix into the dry mix and fold through until well combined. Don’t overmix.
Scoop the batter into lined muffin tins and bake in a preheated oven 180 C, for about 20 mins or until the top springs back when lightly pressed.
Makes 14. Freeze them and defrost well. They are delicious when slightly warmed
Let me know if you make them and what you think.
Guilt free cooking and supporting nutrition.
Love Marlene x