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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 July 18, 2019

              10 Small Changes To Make Your House Feel Like A Home

              10 Small Changes To Make Your House Feel Like A Home

              Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

              Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

              1. Make the Windows Your Own

              When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

              One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

              2. Put up Some Art

              If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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              Hanging art on the walls will instantly give it personality and make it feel like home.

              3. Improve the Aroma

              A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

              Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

              4. Put out Lots of Pillows and Throws

              A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

              There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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              5. Instantly Class up Your Closet

              If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

              Not only do they look great, but they are better for hanging your clothes as well.

              6. Improve Your Air Quality

              One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

              The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

              7. Fill it with Plants

              Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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              They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

              8. Change the Doorknobs

              Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

              Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

              9. Upgrade Your Tub or Shower

              There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

              Install a new shower or tub today to make your bathroom worthy of a place in your home.

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              10. Fresh Cut Flowers

              You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

              You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

              Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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