Beet cures, and easy dietary additions
By Sari Huhtala
High blood pressure? Inflammation? High cholesterol? Cancer? Adding nitrite-rich, heart healthy beets to a diet may be the antidote to “several pathological disorders,” according to scientists.
A 2015 study published in the journal Nutrition found that beetroot “appears to be a powerful dietary source of health-promoting agents that holds potential as therapeutic treatment for several pathological disorders.”
The study highlights the benefits of beetroot as a nitric oxide generator and anti-inflammatory. Nitrites from raw kale, Swiss chard, arugula, spinach and beets provide the body the necessary ingredient for natural nitric oxide production. Nitric oxide increases circulation, widens blood vessels and allows blood, nutrients and oxygen to travel efficiently throughout the body.
Chronic inflammation can cause long-term cell dysfunction, which can lead to cancer, liver and heart disease and obesity, researchers in the 2015 study noted. Betalains, the natural pigment in beets, and other plant-based foods, are increasingly being studied for their anti-inflammatory properties, as alternatives to non-steroidal anti-inflammatory drugs.
Nutrition experts at the University of Aberdeen discovered adding beetroot extract to burgers helps block the body from absorbing unhealthy fats. The antioxidant compounds in beets help to halt the oxidation of the fat.
Anti-inflammatory and antioxidant effects of raw beets have been studied for their impact on cancer cells. Scientists noted evidence is mounting that chronic inflammation is at the root of malignant tumours. A 2010 study on the impact of beetroot juice on cancer cells, published in the journal of Medicinal Food, found that, in rat studies, beetroot juice “markedly inhibited cell proliferation, angiogenesis and tumorgenesis in oesophageal lesions, effects largely attributed to its radical scavenging and anti-inflammatory activity.”
A 2014 study in the journal Phytotherapy Research revealed rats fed beetroot juice daily for 28 days, while treated with a carcinogen on the 27th and 28th day, had significantly lower inflammatory markers and liver damage markers than those rats who received water only prior to the administering of the carcinogen. Rats pre-treated with beetroot juice showed increased activity of detoxifying enzymes, which assist in antioxidant defence, researchers noted.
A 2013 study in the journal Nutrition discovered eating beetroot-enriched bread (the equivalent of 100 grams of beetroot) produced some heart healthy benefits. Researchers found microvascular vasodilation increased 343 per cent more in healthy young males, six hours after ingesting the nitrite-rich bread, compared to the control bread, the placebo.
How to introduce beetroots into your diet?
Start small, by grating raw beets into salads. An all-time favourite is a salad made with mixed baby greens (spinach, arugula, kale), with grated raw carrots and grated raw beets. Toss with https://www.aliveandfit.ca/the-go-to-italian-salad-dressing/
Add grated raw beets and carrots to a rice bowl, along with avocado and other veggies, and drizzle the go-to Italian dressing on top.
Or, start with a daily shot of beetroot juice, made with a juicer, or, if you don’t have a juicer, use a high-quality blender. If using a blender, chop beets into bite-size pieces, add about ½ cup of water to one large beet into the blender, then blend well. Pour and strain through a cheesecloth or jelly strainer bag, if desired. Omit the water if using a juicer.
Sari Huhtala is the publisher and editor of Alive and Fit Magazine. She has over 25 years experience in journalism, and over 15 years as a certified personal trainer and fitness specialist, as well as over 20 years as a wellness advocate.
