Beets are good sources of vitamins and minerals, such as folate, manganese, potassium, iron, and vitamin C. However, debate has swirled around these substances for a long time. On the other hand, dietary nitrite comes from food additives, baked goods, cereals, and processed or cured meats 10 , Research shows that diets rich in nitrites and nitrates can have positive health effects, including lower blood pressure levels and decreased risk of many diseases 13 , Your body can convert dietary nitrates — such as those from beetroots — into nitric oxide This substance travels through your artery walls, sending signals to the tiny muscle cells around your arteries and telling them to relax 17 , When these muscle cells relax, your blood vessels dilate and blood pressure goes down Beetroots are high in several beneficial plant compounds, especially betanin beetroot red , vulgaxanthin, and inorganic nitrates.
In particular, inorganic nitrates are associated with reduced blood pressure. Beetroots and beetroot juice have many health benefits, especially for heart health and exercise performance. High blood pressure can damage your blood vessels and heart.
Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation 21 , Studies show that beetroots or their juice can reduce blood pressure by up to 3—10 mm Hg over a period of a few hours 21 , 23 , 24 , Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate 26 , 27 , 28 , Numerous studies suggest that nitrates can enhance physical performance, particularly during high-intensity endurance exercise.
Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy Beets and their juice are often used for this purpose because of their high inorganic nitrate content. Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall 31 , 32 , 33 , 34 , 35 , 36 , Beetroots can lower blood pressure, which may lead to reduced risk of heart disease and other ailments.
This root veggie can also improve oxygen use, stamina, and exercise performance. Consumption of beetroot may also cause your urine to become pink or red, which is harmless but often confused for blood. Beet greens contain high levels of oxalates, which can contribute to kidney stone formation 38 , Oxalates also have antinutrient properties.
This means that they may interfere with the absorption of micronutrients. Levels of oxalates are much higher in the leaves than the root itself, but the root is nevertheless considered high in oxalates For the rest of us, including beetroot in our diets might be the energy boost we need.
Beetroots are one of the richest sources of glutamine , an amino acid essential to the health and maintenance of our gut. Red beetroots have been ranked as one of the 10 most potent antioxidant vegetables. This means they help protect cells from damage and may be helpful in the fight against age-related conditions like heart disease and cancer. For some people, eating beetroot may induce beeturia ; a red or pink colour in the urine or stool. It is totally harmless! Beet greens and, to a lesser extent, the roots contain high levels of a natural compound called oxalate.
Individuals with a history of oxalate-containing kidney stones should avoid over-consuming high oxalate foods, like beetroot. Jo Lewin works as a Community Nutritionist and private consultant. All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local health care provider.
See our website terms and conditions for more information. Subscriber club Reader offers More Good Food. Sign in. Back to Recipes Pumpkin recipes Butternut squash See more. Back to Recipes Chicken slow cooker Veggie slow cooker See more. Back to Recipes Cheesecakes Cookies See more. And in another study, this one published in the Journal of Applied Physiology , researchers gave athletes beetroot in a supplement or a placebo before and during 2 hours of moderate-intensity cycling.
Those who got the beetroot showed less muscle fatigue and reduced oxygen consumption. Jones, Ph. Beets are a surprisingly versatile vegetable.
Sliced thin or shredded, they are delicious raw in salads and slaws. Or you can boil, steam, or roast them. Beyond the classic red beets, look for yellow, orange, and even striped varieties. Fresh, frozen , canned if low in sodium , and vacuum-packed beets are all good choices.
But a variety of new beet products are showing up on store shelves. Avoid beet chips that are fried in oil and loaded with salt. And check the ingredients on things like beet crackers or thins.
In many cases, the only beets they contain come from a sprinkling of beet powder. The beets we eat known as table beets are not a genetically modified crop. However, the vast majority of sugarbeets—which are grown to make white sugar—are GMO. Those leafy green tops which many people chop off and throw away are also incredibly tasty and nutritious. They are a rich source of folate and minerals such as calcium and iron. A cup of greens also provides about 2, international units of vitamin A in the form of beta carotene—a nutrient that is linked to eye health and reduced risk of breast cancer.
You can prepare beet greens as you would other greens—such as Swiss chard. Wash and separate the leaves and stems.
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