Smoothy Slim
Smoothy Slim
Photo: Maria Orlova
Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates. Beetroots are delicious raw but more frequently cooked or pickled.
Regularly drinking green tea can help you lose weight and reduce your risk of several diseases, including diabetes, heart disease and cancer....
Read More »
Those trying to lose weight should switch to reduced-fat or skim milk. People who are lactose intolerant should choose lactose-free milk. Those...
Read More »
This effective juice jolts the metabolism, boosts energy and burns fat all day.
Learn More »Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet. Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates. Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten. There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple. This article tells you everything you need to know about beets. Share on Pinterest Nutrition Facts Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%). One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients ( 1 ): Calories: 43
As with any exfoliant, do not use every day, or you may dry out or irritate your skin. One to two times per week will help slough off your dull...
Read More »
It's long been a complaint that those last five pounds can often be the hardest to lose. And the answer to why this is the case reveals a lot about...
Read More »
This effective juice jolts the metabolism, boosts energy and burns fat all day.
Learn More »A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health ( ). Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells. Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health ( 7 , 8 ). SUMMARY Beets are good sources of vitamins and minerals, such as folate, manganese, potassium, iron, and vitamin C. Other Plant Compounds Plant compounds are natural plant substances, some of which may aid health. The main plant compounds in beetroots are: Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits ( 9 ). Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits ( ). Inorganic nitrate. Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions ( 10 , 11, 12). Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions ( , 11, 12). Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets. Inorganic Nitrates Inorganic nitrates include nitrates, nitrites, and nitric oxide. Beetroots and beetroot juice are exceptionally high in nitrates. However, debate has swirled around these substances for a long time. Some people believe that they’re harmful and cause cancer, while others believe the risk is mostly associated with nitrites in processed meat ( 13 , 14 ). Most dietary nitrate (80–95%) comes from fruits and vegetables. On the other hand, dietary nitrite comes from food additives, baked goods, cereals, and processed or cured meats ( 10 , 15 ). 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 , 16 ). Your body can convert dietary nitrates — such as those from beetroots — into nitric oxide (12). This substance travels through your artery walls, sending signals to the tiny muscle cells around your arteries and telling them to relax ( 17 , 18 ). When these muscle cells relax, your blood vessels dilate and blood pressure goes down ( 19 ). SUMMARY 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. Health Benefits of Beetroots Beetroots and beetroot juice have many health benefits, especially for heart health and exercise performance. Lower Blood Pressure High blood pressure can damage your blood vessels and heart. What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide ( 20 ). 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 , 22 ). 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 , 25 ). Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate (26, 27, 28 , 29 ). Increased Exercise Capacity 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 ( 30 ). 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 , 37 ). SUMMARY 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.
Bleeding in your digestive tract, such as from ulcers, cancers or hemorrhoids. Frequent blood donation. Menorrhagia (heavy menstrual bleeding)...
Read More »
In addition to following a heart-healthy diet, some types of drinks may also be helpful when it comes to lowering your blood pressure. According to...
Read More »
A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
Learn More »Adverse Effects Beetroots are usually well tolerated — except for individuals prone to kidney stones. Consumption of beetroot may also cause your urine to become pink or red, which is harmless but often confused for blood. Oxalates Beet greens contain high levels of oxalates, which can contribute to kidney stone formation (38, 39 ). 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 ( 40 ). FODMAPs Beetroots contain FODMAPs in the form of fructans, which are short-chain carbs that feed your gut bacteria. FODMAPs can cause unpleasant digestive upset in sensitive individuals, such as those with irritable bowel syndrome (IBS). SUMMARY Beetroots are usually well tolerated but contain oxalates — which may lead to kidney stones — and FODMAPs, which may cause digestive issues.
Consuming beetroot may help deal with irregular period problems and their symptoms. Beetroot contains a high amount of folic acids and iron that...
Read More »
As a guide, stop eating two to three hours before bed to avoid weight gain. Finishing meals earlier than this may help boost weight loss. Losing...
Read More »
The main ingredient for a potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.
Learn More »
Drinking it ice cold may hinder the digestive benefits of the lemon water. And it makes your body spend more energy trying to heat it up. But lemon...
Read More »
A potent powdered supplement blended right into water or your favored beverage to be appreciated as a scrumptious morning smoothy.
Learn More »
If you're feeling tired or weak, having trouble sleeping and are unable to tolerate even moderate exercise, anemia could be the culprit. Anemia...
Read More »