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Belonging to the same family as chard and spinach, both the leaves and root can be eaten - the leaves have a bitter taste whereas the round root is sweet. Typically a rich purple color, beetroot can also be white or golden. Due to its high sugar content, beetroot is delicious eaten raw but is more typically cooked or pickled. Beetroot’s earthy charm has resulted in its ubiquitous influence on fashionable menus and recipes. It’s delicious but distinctive flavor and nutritional status gained it as the title of a new super food. Find out more below.
Drinking beet juice may help to lower blood pressure in a matter of hours. One study found that drinking one glass of beet juice lowered systolic blood pressure by an average of 4-5 points. The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure. Beetroots, being rich in nitrates can reduce stroke, heart related diseases and blood pressure. This is because nitrate gets oxidized when mixed with blood forming nitric oxide that enlarges blood vessels and increases the oxygen content in blood. Consuming beetroot on a regular basis is important to have a healthy heart.
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Beetroot juice supplementation has been shown to improve muscle oxygenation during exercise, suggesting that increased dietary nitrate intake has the potential to enhance exercise tolerance during long-term endurance exercise. Quality of life for those with cardiovascular, respiratory, or metabolic diseases, who find the activities of daily living physically difficult because of lack of oxygenation, could be improved. If you need a boost to make it through your next workout, beet juice may again prove valuable. Those who drank beet juice prior to exercise were able to exercise for up to 16 percent longer, as it reduces the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.
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Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It's also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases. These anti-inflammatory molecules eventually provide cardiovascular benefits.
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Consuming beetroot juice as part of a high nitrate diet can improve the blood flow and oxygenation to these areas that are lacking. Drinking juice from beetroot can improve oxygenation to the brain, slowing the progression of dementia in older adults as blood flow to certain areas of the brain decrease with age and leads to a decline in cognition and possible dementia.
Choline is a very important and versatile nutrient in beetroot that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
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Beets contain an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.
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The powerful phytonutrients that give beets their deep crimson color may helps to ward off cancer. Research has shown that beetroot extract reduces multi-organ tumor formations of pancreas, breast and prostate.
Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.
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The betalin pigments in beets support your body's detoxification process, which is when broken down toxins are bound to other molecules so they can be excreted from your body. Traditionally, beets are valued for their support in detoxification and helping to purify your blood and your liver.
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Beetroot, also known simply as the beet, has been gaining in popularity as a new super food since it is highly nutritious food
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