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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 October 15, 2018

              Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

              Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

              “Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

              While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

              1. Dehydration

              If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

              If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

              You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

              2. Lack Of Exercise

              A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

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              Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

              3. A Poor Diet

              The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

              An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

              Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

              4. Skipping Breakfast

              Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

              Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

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              Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

              Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

              5. Poor Quality Of Sleep

              We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

              TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

              Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

              Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

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              6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

              Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

              Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

              If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

              7. Depression

              Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

              Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

              Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

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              8. Hypothyroidism

              If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

              Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

              9. Anemia

              People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

              However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

              While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

              10. Cancer

              While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

              Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

              Featured photo credit: Lily Banse via unsplash.com

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