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All the Things You Need To Know About Beet: From Health Benefits, Growing To Cooking

All the Things You Need To Know About Beet: From Health Benefits, Growing To Cooking

Beet, amazing vegetable of the bright red color, is coming to the scene as the new super food due to its amazing health benefits. You can eat it fresh, pickled, or in a soup and it is even used to make sugar. Because it contains high levels of antioxidant and anti-inflammatory agents, it is widely known for its numerous benefits, one of the most important being their ability to prevent cancer.

    Beet has been proved to provide us a lot of amazing health benefits!

    It is now growing in popularity, but its origins can be traced back to 4,000 years ago. In prehistoric times, beet grew wild in North Africa, and coastal regions of Asia and Europe, and people used to consume its greens, and not the root. It is believed that the ancient Romans were the first to cultivate it and used the root as the part of their diet. Later, during the 19th century, it was realized that sugar can be made from beets.

    Today beet is being commercially grown worldwide in countries such as USA, Russia, France and Poland. In addition to being used to make sugar, beet is increasingly being consumed in the whole form due to many health benefits confirmed by the scientific research.

    What nutrients can we find in beet?

    Beet is a great source of various nutrients, such as fibers, vitamins and minerals and it is also low in calories. 100 grams of raw beets contain [1]:

    • 2.8 grams of fiber
    • 1.6 grams of protein
    • 27% DV of folates
    • 14% DV of manganese
    • 10% DV of iron
    • 7% DV of potassium

    Moreover, beet contains B-complex vitamins, vitamin C, flavonoid anti-oxidants, and vitamin A.

    What are the health benefits of Beet?

    This great vegetable can be beneficial for many aspects of your health, such as blood pressure, and keeping your heart and liver healthy.

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    Beet helps you regulate your blood pressure

    A study published in Hypertension [2] has indicated that consuming beetroot juice leads to significantly lower blood pressure. Beet can help lower your high blood pressure, due to the fact that it contains a high amount of nitrates which lead to relaxation of blood vessels, and consequently improve circulation.

    Beet boosts your stamina

    Besides lowering blood pressure, nitrates found in beetroot enable better athletic performance and better endurance as they improve muscle oxygenation while you perform physically intense activities. According to a study conducted on cyclists [3], it was proven that they could pedal 15% longer when they drank beet juice.

    Beet improves liver function

    Beet contains betaine, which is an amino acid, that has been proven [4] to help promote liver health as it reduces the fat in liver, increases the level of detoxifying enzymes and reduces liver size in people with diabetes.

    Beet can help prevent cancer

    The red color of beet comes from the pigment betacyaninis, but it is responsible for so much more. Studies indicate [5] that this pigment can suppress cancer cells growth and thus is successful in fighting various types of cancer.

    Beet is good for your brain

    As we get older, the neuron activity in our brains diminishes as the blood flow to brain decreases. Luckily, consuming beet helps relax blood vessels and in return brings more blood to the brain, thus improving its function. A study conducted at Wake Forest University [6] showed that drinking beetroot juice can slow the progression of dementia by increasing oxygenation.

    Beet has anti-inflammatory properties

    Beet contains betaine compounds which can fight inflammation when activated in the body. Anti-inflammatory properties of beet have been confirmed in a study conducted by Greek researchers [7] which indicated that betaine from beet reduced inflammation markers.

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    Beet helps keep your digestive system healthy

    As it is rich in fiber, beet can help you in keeping your digestive track healthy and to avoid constipation.

    Are there any side effects when consuming beet?

    Beet is generally regarded as safe, yet women who are pregnant or breastfeeding should consume it in prescribed quantities.

    For some people, consuming beet may cause their urine to turn pink or red, and as beet lowers calcium levels, it can cause kidney damage in larger quantities.

    How to eat beet

    When buying beet, it is better to purchase organically grown one. Buy younger, smaller beets if you wish to avoid peeling, and also make sure the beet you are buying don’t have bruises or spots. You can keep it in refrigerator for up to 3 weeks and take it out when you want to prepare a delicious healthy meal.

    You can eat raw beet, in a salad combined with other vegetables. Also, you can steam, boil, roast, pickled, add it in your dessert or make your own beetroot juice. Anyway you eat it, you will feel health benefits, so choose the method of cooking that suits your taste.

    Delicious beet recipes

    You can eat beets in salads, soups, or even desserts!

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    Beet Salad with Goat Cheese

      This is a delicious salad that can be turned into a meal if you add chicken into it. It takes very little time to prepare, and you will enjoy this super healthy salad.

      Beat and Pear Puree

        If you are looking for a tasty and healthy side dish with your turkey or pork roast, this beat and pear puree is the perfect answer. If you are busy, you can make it earlier and just preheat it before eating.

        Beet and Buttermilk Soup

          This creamy and mouthful soup will make you feel energized and refreshed. It is both of rich color and taste.

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          Roasted Beets with Feta

            This is the perfect and easy-to-make side dish and it tastes best when made with fresh beets from the local farmer’s market.

            Rich Beet Chocolate Cake

              Yes, you can make yummy desserts with beats too, such as this delicious moist chocolate cake. You would never guess when looking at it that it’s made from beets!

              How much beets is enough?

              How much beet is healthy to consume depends on your age and health conditions. There is yet no concrete scientific research concerning recommended range of dosage, but if you are not sure how much you can consume, consult your doctor.

              Featured photo credit: https://pixabay.com/ via pixabay.com

              Reference

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              Ana Erkic

              Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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              Last Updated on March 13, 2019

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              Have you gotten into a rut before? Or are you in a rut right now?

              You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

              Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

              1. Work on the small tasks.

              When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

              Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

              2. Take a break from your work desk.

              Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

              Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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              3. Upgrade yourself

              Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

              The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

              4. Talk to a friend.

              Talk to someone and get your mind off work for a while.

              Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

              5. Forget about trying to be perfect.

              If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

              Just start small. Do what you can, at your own pace. Let yourself make mistakes.

              Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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              6. Paint a vision to work towards.

              If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

              Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

              Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

              7. Read a book (or blog).

              The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

              Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

              Check out the best selling books; those are generally packed with great wisdom.

              8. Have a quick nap.

              If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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              9. Remember why you are doing this.

              Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

              What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

              10. Find some competition.

              Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

              Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

              11. Go exercise.

              Since you are not making headway at work, might as well spend the time shaping yourself up.

              Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

              As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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              Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

              12. Take a good break.

              Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

              Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

              Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

              Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

              More Resources About Getting out of a Rut

              Featured photo credit: Joshua Earle via unsplash.com

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