The Benefits of Beetroot Juice
Beetroot’s are usually cooked, then sliced or grated into salads.
Beetroot’s are chock-full of minerals such as magnesium, potassium and phosphorus, as well as copper, selenium, zinc, iron and manganese.
But besides being a healthy whole food, raw, 100% beetroot is now considered to be a super food with a host of amazing health benefits.
In the athletic world, beetroot juice has long been known to increase endurance and stamina. (1)
This is because beetroot’s are high in nitrates; plant compounds that improve blood flow throughout the body, including your brain, heart and muscles.
More blood flow makes your body more efficient at using oxygen during exercise, so you can work out for longer periods of time without experiencing muscle fatigue.
Antioxidants such as flavonoids and carotenoids which can help decrease inflammation are found in beetroot’s.(2)
These plant compounds destroy free radicals in the body in order to fight DNA damage and ageing.
Beetroot might be able to protect you from cancer. (3)
The dark red colour of beets is due to a compound known as “betacyanin” which can help prevent certain cancers from growing.
Studies have shown that betacyanin aids in the reduction of precancerous lesions of the oesophagus.
One animal study showed that beetroot juice was effective in fighting skin and liver tumours in mice.
Beetroot juice appears to do this through two compounds: glycine betain and methionine, which work to relieve the liver from oxidative damage and protecting the DNA of liver cells. (4)
If you are a cigarette smoker, or used to be, beetroot juice can be beneficial in detoxifying you body from the carcinogens found in cigarette smoke.
Since beetroot’s are rich in iron, (5) supplementing your diet with beetroot juice can be a great way to prevent anaemia
Especially in women with heavy menstruation or in athletes, who tend to need more iron than usual.
By increasing your iron stores, beetroot can help create healthy red blood cells.
Beetroot juice can help reduce blood pressure in individuals with hypertension. (6)
According to the British Heart foundation, eating vegetables rich in nitrates could help normalize your blood pressure.
Maintaining normal blood pressure is essential in lowering your risk of heart attacks, stroke, and other cardiovascular diseases.
Beetroot can even help your brain stay sharp! (7)
The frontal lobe of the brain is crucial in judgement and critical thinking, and is the area which is damaged due to dementia.
In one study, ingesting beetroot was shown to increase blood flow to the frontal lobes of the brains of older adults.
If you know any senior citizens, advise them to take a glass of beetroot juice each day.
Here’s one delicious beetroot juicing recipe to get you started on this healthy habit:
RED VELVET BEETROOT JUICE
- 2 carrots
- 2 red beets
- 1 apple (cored)
- 1 stalk of celery (rinsed)
- About 1″ of ginger root (peeled)
- 1/2 a lime
- Combine all the ingredients and put them through your juicer, then serve chilled! (makes 2 servings)
References:
1.) http://www.ncbi.nlm.nih.gov/pubmed/23640589
2.http://www.naturalnews.com/041293_chronic_inflammation_immune_system_antioxidants.html 3.) http://www.ncbi.nlm.nih.gov/pubmed/20438319
4.) http://www.ncbi.nlm.nih.gov/pubmed/12543062
5.) http://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-vegetables-high-in-iron.html
6.) http://newsroom.heart.org/news/drinking-cup-of-beetroot-juice-daily-may-help-lower-blood-pressure
7.) http://www.webmd.com/brain/news/20101103/beet-juice-good-for-brain
Image by: erix!
