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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 June 13, 2019

              5 Fixes For Common Sleep Issues All Couples Deal With

              5 Fixes For Common Sleep Issues All Couples Deal With

              Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

              You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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              1. Use a bigger mattress to sleep through movement

              It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

              Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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              2. Communicate about scheduling conflicts

              If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

              3. Don’t bring your technology to bed

              If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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              4. White noise and changing positions can silence snoring

              A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

              5. Use two blankets if one’s a blanket hog

              If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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              Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

              Featured photo credit: Becca Tapert via unsplash.com

              Reference

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