{"id":634,"date":"2017-06-08T08:27:10","date_gmt":"2017-06-08T08:27:10","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=634"},"modified":"2021-03-10T21:02:57","modified_gmt":"2021-03-10T21:02:57","slug":"21-nutritional-facts-beets","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-nutritional-facts-beets\/","title":{"rendered":"21 Nutritional Facts About Beets"},"content":{"rendered":"

\"\"Beets, as it turns out, are not only one of the most nutritious items you can get in your diet, they may also be a powerful performance enhancer (only slightly less potent than many performance enhancing supplements) and even a brain boosting \u2018nootropic\u2019. This is more than a super food\u2026 it\u2019s a wonder food!<\/p>\n

The beetroot is actually the root of the beet plant, or more accurately the \u2018taproot\u2019. This goes under the names \u2018beet\u2019, \u2018table beet\u2019, \u2018red beet\u2019 and \u2018golden beet\u2019 but whatever the case, it is the same thing.
\nIn this post, we will take a look at precisely what makes beets so special and at why you should really consider getting beets in your diet. Here are 21 incredible nutritional facts, all about beets.<\/p>\n

1. \u00a0They\u2019re Vasodilators<\/h3>\n

The first major benefit of beets is that they are vasodilators. This is because they contain nitric oxide<\/a>, which acts on the blood vessels to widen them. Imagine your veins and your arteries literally becoming wider.<\/p>\n

While that might sound a little scary, what it actually means is that blood and oxygen are more easily able to get around the body. This then means that you get more energy to the parts of the body that need it and in fact, beets area considered incredibly useful for athletes (see below).<\/p>\n

\"\"2. \u00a0They Enhance Athletic Performance<\/h3>\n

Studies looking into beetroot juice in particular for athletic performance have found that it can raise nitric oxide levels and thereby enhance performance when running, cycling or engaging in any other form of cardiovascular exercise<\/a>.<\/p>\n

However, the studies have been somewhat mixed in their results and the reason for this \u2013 it seems \u2013 is that the impact is less profound on people who are already highly athletic.<\/p>\n

In other words, if you or I were to consume beets then we would likely be able to run further and faster, but Mo Farrah might not notice as much of a difference.<\/p>\n

This is good news for us norms though and especially those of us looking to lose some weight. Running and cycling is incredibly good for us and anything that helps you do more of it should be considered very positive indeed.<\/p>\n

\"\"3. \u00a0They Boost Your Brain<\/h3>\n

Another benefit of nitric oxide is that it encourages blood flow to the brain. This is important because it can help to boost attention, memory and mood.<\/p>\n

The simple fact of the matter is that the brain uses up a lot of energy and as soon as you don\u2019t have all that energy, you notice a drop in cognitive performance. Instead of looking at caffeine which masks tiredness, help the brain to get more blood and nutrients and it should perform considerably better.<\/p>\n

There\u2019s more too, seeing as nitric oxide is actually an important neurotransmitter<\/a>. Specifically, it appears to have a role in activating neurons that are near to other neurons and this is partly responsible for how we wake up in the morning (our neurons fire and an increase in activity covers the brain like a Mexican wave!).<\/p>\n

\"\"4. \u00a0They Lower Blood Pressure<\/h3>\n

Of course, as soon as you increase the diameter of your blood vessels, you are going to see a drop in blood pressure<\/a>.<\/p>\n

Pressure is simply the density of a liquid or gas inside a container. If you have a lot of blood that is thick in viscosity and you have narrow veins, then the heart needs to work harder to pump it around. When the blood vessels open up though and the same amount of blood remains inside, this allows the heart to work a lot less hard to get the blood around.<\/p>\n

This actually should correlate with a drop in heartrate and that\u2019s a good thing too. When the heartrate lowers, this helps to send signals to the body that all is well and in equilibrium.<\/p>\n

The bottom line is that stress levels drop and you should find it easier to relax, to sleep and to focus and feel good.<\/p>\n

\"\"5. \u00a0They Speed Up Recovery<\/h3>\n

Another benefit of beets is that they can help you to accelerate recovery post workout.<\/p>\n

There are a number of reasons for this. One is that wider blood vessels allow for nutrients to be delivered to the muscles more quickly. That means that they can be repaired to help you recover from tiny microtears in the fibers<\/a> and this is the main process by which muscles grow.<\/p>\n

But there\u2019s more interesting, more recent research too. Did you know that nitric oxide appears to increase the growth of satellite cells surrounding the muscles?<\/p>\n

These are the cells that are used to rebuild the tissue, providing another very impressive mechanism for accelerated recovery and muscle growth!<\/p>\n

\"\"6. \u00a0They Lower Your Risk of Heart Disease<\/h3>\n

This should come as no surprise, but having a lower blood pressure and less stress will also decrease your risk of heart disease. As the number one cause of death-through-illness in the US and rest of the western world, this is a very important benefit.<\/p>\n

This effect is benefited further by the antioxidant<\/a> nature of beets. They can protect the cells from damage via free radicals and that is great news for those that want to extend their lifespan. See further for more on this!<\/p>\n

\"\"7. \u00a0They\u2019re Low in Calories<\/h3>\n

If you\u2019re looking to lose weight and you\u2019re considering beets for their energy-boosting properties then go ahead \u2013 they\u2019re super low in calories<\/a> so you can eat them guilt-free! Beets contain just 43 calories per 100 grams, which is not much at all and they\u2019re also completely free from fat (well, they have about 0.2g per 100 grams\u2026).<\/p>\n

This means that you can eat them and stay lean and you should find they serve as a great way to add some flavor to your meals. They work well in a smoothie too.<\/p>\n

\"\"8. \u00a0They\u2019re Low in Carbs<\/h3>\n

Beets are also low in carbohydrates<\/a>. One hundred grams of beets will only contain 10g of carbs, which is a very small amount.<\/p>\n

This in turn means that you can eat them without really worrying about a spike in blood sugar, which might be more of an issue with something like an apple or an orange. For low carb dieters, this is a good option for your vitamin C intake!<\/p>\n

\"\"9. \u00a0They\u2019re Sort of Low in GI<\/h3>\n

Those that are serious about avoiding spikes in their blood sugar might be more interested in the GI score than in the amount of carbs they have in them per say. Those people know that the speed at which sugar <\/a>is absorbed is in many ways more important than the amount of sugar.<\/p>\n

In this regard, beets look bad as they have a GI score of 64. But don\u2019t be fooled: a much more useful measure is the glycemic load which tells us how much damage a food will do based on its carb score and its GI.<\/p>\n

When you look at it this way, you get only a GL or 8.3. Which is good. Long story short? It would take a lot of beets to have any significant impact on your blood sugar.<\/p>\n

\"\"10. \u00a0They Lower Blood Sugar<\/h3>\n

Okay so that\u2019s not completely true\u2026<\/p>\n

Beets might impact on your blood sugar but they do so in a positive way. That\u2019s because beets have been shown to help lower the amount of glucose in the blood as a result of the soluble fiber. This in turn means that you don\u2019t get such a spike in insulin, which can lead to insulin insensitivity and you guessed it: diabetes<\/a>.<\/p>\n

Not only all that, but this could also help those looking to lose weight. Another reason to add beets to your shopping list!<\/p>\n

\"\"11. \u00a0They Reduce Pregnancy Risks<\/h3>\n

The B vitamin folate <\/a>is able to reduce the risks associated with child birth. This is used during pregnancy to develop a child\u2019s spinal column and any deficiency in this vitamin has been linked to potentially lead to a condition called \u2018neural tube defects\u2019.<\/p>\n

There are plenty of nutritious foods that mothers should look out for while pregnant and now you can add beets to the list!<\/p>\n

\"\"12. \u00a0They Combat Premature Aging and Cancer<\/h3>\n

Beets are rich in antioxidants<\/a> as mentioned, which makes them effective at combating the effects of oxidation on the cells of the body. Oxidation occurs when a \u2018free radical\u2019 collides with a cell wall and causes damage.<\/p>\n

This occurs inside the body all the time and when it adds up, it can lead to cancer as well as aging. Not only do beets contain plenty of antioxidants to prevent this, but they also happen to contain some of the most effective forms of these antioxidants in the form of phytonutrients (plan nutrients) which have been shown in studies to be highly effective in combating cancer and aging.<\/p>\n

In one study, a beetroot extract was shown to help reduce a multi-organ tumor in animals when added to the drinking water. Whole beetroot is being studies for its effect in treating pancreatic, breast and prostate cancers.<\/p>\n

\"\"13. \u00a0They\u2019re High in Vitamin A<\/h3>\n

Beetroots are a good source of vitamin A, providing eight percent of your RDV per 100 grams. Vitamin A<\/a> has countless different benefits, from improving eye health, to benefiting the skin.<\/p>\n

More recent studies looking at the role of certain beta-carotenoids in the brain has found that they can increase cognition and learning, while they might also be able to further enhance energy levels by increasing the performance of the mitochondria (the portion of the cell that produces energy).<\/p>\n

\"\"14. \u00a0They Combat Inflammation<\/h3>\n

Beets are a unique way to get betaine<\/a>, a nutrient that has been shown to help protect cells from environmental stressors. This in turn means that it can help to reduce inflammation, while protecting the internal organs and reducing \u2018vascular risk factors\u2019.<\/p>\n

Studies show that getting more betaine in the diet reduces the presence of inflammatory markers such as c reactive protein, tumor necrosis factor alpha and interleukin-6.<\/p>\n

This is good news because inflammation may be at the root of many modern ailments, including arthritis and other joint pains of course but also potentially depression and low energy. Inflammation it seems can affect the brain, which leads to brain fog and potentially low mood.<\/p>\n

\"\"15. \u00a0They Boost Energy<\/h3>\n

We\u2019ve seen a few different benefits of beets<\/a> that one way and another help to raise energy levels. This is all great news because it means that in the morning, you should find you can wake up with a little more spring in your step.<\/p>\n

Many of us feel constantly tired and run down and this is no way to live. If beets can fix that, then they can also help us to get more activity, to lose more weight and just to enjoy life more.<\/p>\n

Add in the fact that beets can help us to wake up more efficiently thanks to the production of nitric oxide and you have something that can really help to fuel you through your days.<\/p>\n

\"\"16. \u00a0They Prevent Respiratory Problems<\/h3>\n

Your respiratory<\/a> system is really rather important. After all, you kind of need it to breathe!<\/p>\n

The good news is that this is yet another thing that beets can help with. They have been shown in several studies to be effective at preventing and treating a number of different known respiratory issues and asthma in particular.<\/p>\n

\"\"17. \u00a0They\u2019re a Source of Fiber<\/h3>\n

Beets are a great source of fiber, providing 2.8g for every 100 grams. That\u2019s 11% of your RDV.<\/p>\n

The better news is that this is soluble fiber, meaning that it gets absorbed into the blood stream where it can do most good. We\u2019ve already seen how this can help to reduce blood sugar levels but did you know that it also has an additional role in helping to reduce blood pressure?<\/p>\n

This works by moving through the body and removing blockages and this in turn can also help to lower cholesterol<\/a>. Combine these effects with the widened blood vessels and you get significantly lower risk of heart problems and lowered risk of stroke \u2013 another benefit of beets!<\/p>\n

\"\"18. \u00a0They\u2019re a Source of Potassium<\/h3>\n

Potassium<\/a> is a crucial electrolyte which is needed to help improve signals to the muscles, to relieve cramping and spasming, to reduce blood pressure and to lower anxiety and stress.<\/p>\n

These are all benefits that we\u2019ve already seen that beets can have through other mechanisms so if you add potassium to the mix too, you start to see even more incredible results.<\/p>\n

This also reinforces the popularity of beets among athletes, gym rats and others interested in physical performance. Beet juice can act somewhat as an isotonic drink, especially considering it also contains calcium and sodium \u2013 perfect for rehydrating and replacing what is lost through sweat.<\/p>\n

\"\"19. \u00a0They Might Help in the Bedroom<\/h3>\n

As though beets weren\u2019t already doing enough for you, how about the fact that they can actually improve your sex life? It sounds impossible but it happens through two powerful methods.<\/p>\n

First, beets improve blood flow everywhere. This is important for men because it helps to increase the size and strength of erections. It\u2019s important for women because it improves sensitivity and pleasure.<\/p>\n

What\u2019s more though, is that beets improve sperm mobility. So for couples trying to get pregnant this is yet another reason to \u2018beet\u2019 the odds. Oh and that added stamina<\/a> can\u2019t hurt either!<\/p>\n

\"\"20. \u00a0Fermenting Beets Makes Them Even Healthier<\/h3>\n

There is already a ton to love about beets but you can get even more amazing benefits from them if you know how to present them.<\/p>\n

Ferment your beets and you\u2019ll get all of the benefits we\u2019ve already discussed as well as the benefits that come from having live, beneficial bacteria<\/a> cultures in your food.<\/p>\n

These line the gut walls and help to digest foods, prevent indigestion, absorb nutrients and even boost your mood. They prevent infection too, which is super important.<\/p>\n

\"\"21. \u00a0Beets Are Used for Coloring<\/h3>\n

Finally, one more fun fact is that the phytonutrients<\/a> in beets are so potent that they give them their red coloring. And this is so vibrant, that beets are actually used as a popular food coloring.<\/p>\n

We love super foods that also have a range of practical benefits, so if your next cake or soup isn\u2019t looking as red as you\u2019d like, how about adding in some beets? Also great for Halloween themed recipes!<\/p>\n\r\n

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