Fun Nutritional, Health Benefits and Tips
- Rich in folate, manganese, potassium, copper and fibre.
- Unique properties- betalians (betanins , vulgaxanthins), nitrates.
- Remedy for high blood pressure, increased stamina,
- Assist in healthy skin complexion, fighting anaemia & oxidative stress, anti-inflammatory, liver detoxification, boosting glutathione production, improving brain function and fighting cancer.
- Reduce the risk of heart disease, stroke, birth defects, cancer.
- Drinking beetroot juice (500mL) a day can significantly reduce blood pressure.
- Do not throw away the top green leafy and purple stalk of beetroot as they contain nutrients. Instead juice together with beetroot flesh.
Brief history
The wild beets are thought to have originated in prehistoric times in North Africa and grew wild along Asian and European seashores. The beets were believed to evolve from the wild seabeet. The early varieties beets were originally black and white. Around 800 BC, according to an Assyrian text, beet was mentioned growing in the Hanging Gardens of Babylon and was offered to Apollo (sun god) in the temple of Delphi by the Greeks. It has been used since Middle Ages for wide variety of treatments related to digestion and blood illness. The Middle ages beet's roots were long and thin, which look different from the today beetroot (plump and round). In 1542, the root part of the beet was cultivated for consumption in either Germany or Italy. New varieties of beetroot from Germany and Italy were developed especially the red variety which commonly found in the today supermarkets. By 19th century, beetroot was commonly consumed across Europe.
Introduction
Beetroot, Beta Vulgaris is superfood veggie because it promote powerful health and nutritional benefits. Beetroot contains numerous vitamins, minerals and phytonutrients. Iron is excellent source for increasing blood cell count in anaemic patients. Increased blood cell count lead to increase in blood circulation and oxygen-carrying capacity of the red blood cells, which strengthen the immune system. This makes one feel much energized. Carotenoids such as lutein and zeaxanthin in beetroots are extremely beneficial for protecting the eye health especially retina and even aid in protecting skin from premature aging. Beetroot contain significant amount of vitamin C and folic acid (highly recommended for pregnant women). Regular consumption of BR juice help to prevent varicose veins and even reverse chronic disease such as kidney stone, heart disease all which are believed to be one of the main cause by the inorganic calcium deposits in the body. The green leafy tops of the beets are among the healthiest plant, containing important nutrients like protein, zinc, phosphorus, etc and supply significant amount of vitamin A & C, calcium and iron. It will be a waste to throw them away. Researchers at Barts and The London School of Medicine have discovered that drinking just 500ml of beetroot juice a day can significantly reduce blood pressure.
Dr. Alexander Ferenczi at the Department for Internal Diseases (Csoma, Hungary) in the late 1950, was the first develop the therapy treatment by using nothing but raw red beets and recorded the amazing results of remissions in cancer patients. Decades later, his work would be republished in the Australian International Clinical Nutrition Review.
Main - Betalians (Betanins, Vulgaxanthins), Nitrates
Betalians (categorized as betanin and vulgaxanthin) are responsible for the red pigmentation, this help to relax mind and reduce oxidative stress. Oxidative stress contributes to increased homocysteine, which are linked to blood clot atherosclerosis, damaged red blood vessel, heart disease and strokes. It is also the best blood purifier, which clean the bloodstream to assist the liver detoxification and enhance the liver cells’ ability to boost the glutathione production. This neutralize the toxin, heavy metal and carcinogen in blood stream and make them water soluble so that they will be flushed through the urinary system. It is also responsible for increasing CD8 cells, in colon, which protect and destroy cancerous growth.
In 2011, a study conducted at University of Howard in Washington, published in the journal Anti-Cancer Agents in Medicinal Chemistry found that both doxorubicin (popular anti-cancer medicine used in drugs like Adriamycin) and red beetroot extracts (betanin) exhibited a chemopreventive effect in human breast and prostate cancer cell lines. A study based on the rats in the journal Amino Acids in January 2015 demonstrated that the betain supplementation regulate the lipid metabolism and prevent accumulation of fats in the liver.
Main role of nitrates in beetroot is to reduce hypertension and maintain blood pressure. A study conducted by researchers at the Baker Heart and Diabetes Institute (Melbourne) found that volunteers who consumed beet juice experienced a considerable reduction in blood pressure when compared to the control group. The lead researcher, Leah Coles attributed this result to the high concentration of dietary nitrates in beet juice. Our body convert nitrates into nitric acid in the blood, which relax and dilate blood vessel to normalize the blood flow and lower blood pressure. This lead to matrix of chain reactions involving the increased oxygen blood supply to heart, muscle and brain. HDL is increased while LDL & triglycerides are decreased. This promote healthy heart by reducing inflammatory pain for heart disease and hardened arteries. On the other hand, there are increased stamina, decrease oxygen intake and fatigue during the high intensity exercise. Dr Andrew Jones, head of Sport and Health Science at the University of Exter (England) successfully demonstrated significant improvement in high-intensity training with a group of sports rowing crew athletes. The study in Journal of Applied Physiology indicated that BR enhance cardiovascular health and exercise performance in young adult. The 2010 study conducted at Wake Forest University Blood had shown that beetroot increase the flow of blood to frontal lobes of brain in older people, may help in halting the progress of dementia and improve cognitive functioning.
Tips on choosing and storing
When buying fresh beetroot, always look for hard and firm with smooth skin. If it is soft, it is old. Leaves of beetroot must be green, moist and not wilted. Yellow and wilted leaves indicate that that beetroot has been around too long. Roots must be firm and unblemished. Damaged beetroot can be eaten but it will not store well. Smaller beetroots are usually sweeter than larger ones.
Juicing vs cooking
Betalains and carotenoids are not heat stable and they are easily destroyed during cooking. One may choose to steam beetroot under 15 minutes or roast less than 1 hour before eating. However it is the best to drink beetroot juice straight from raw beetroot because it has 10x more nutrient due to highly concentrated compound. Smaller beetroots are generally preferred for juicing/smoothie while the bigger ones are preferred for cooking/roasting.
Cautions
Avoid drinking beetroot if one has candida overgrowth due to high sugar content. Do not be alarm as it is perfectly normal if you are drinking excessive beetroot juices, which may cause your urine and/or stools to become red or deep pink colour. If you feel giddy or nauseous, it could be due to detoxification effect - remember beetroot is liver detoxification and the best blood purifier vegetable.
Fun and easy smoothie recipes - Beetroot-Banana
1 chilled beetroot (deskinned, remove stalks but include green top)
2 -3 frozen bananas
1/4 cup of non-dairy and non-soy chilled milk
Fun and easy juicing recipes - Beetroot-Parsley
1 chilled beetroot (deskinned, remove stalks but include green top)
Fresh parsley (about 10-15 stalks, include roots and stalks)
The wild beets are thought to have originated in prehistoric times in North Africa and grew wild along Asian and European seashores. The beets were believed to evolve from the wild seabeet. The early varieties beets were originally black and white. Around 800 BC, according to an Assyrian text, beet was mentioned growing in the Hanging Gardens of Babylon and was offered to Apollo (sun god) in the temple of Delphi by the Greeks. It has been used since Middle Ages for wide variety of treatments related to digestion and blood illness. The Middle ages beet's roots were long and thin, which look different from the today beetroot (plump and round). In 1542, the root part of the beet was cultivated for consumption in either Germany or Italy. New varieties of beetroot from Germany and Italy were developed especially the red variety which commonly found in the today supermarkets. By 19th century, beetroot was commonly consumed across Europe.
Introduction
Beetroot, Beta Vulgaris is superfood veggie because it promote powerful health and nutritional benefits. Beetroot contains numerous vitamins, minerals and phytonutrients. Iron is excellent source for increasing blood cell count in anaemic patients. Increased blood cell count lead to increase in blood circulation and oxygen-carrying capacity of the red blood cells, which strengthen the immune system. This makes one feel much energized. Carotenoids such as lutein and zeaxanthin in beetroots are extremely beneficial for protecting the eye health especially retina and even aid in protecting skin from premature aging. Beetroot contain significant amount of vitamin C and folic acid (highly recommended for pregnant women). Regular consumption of BR juice help to prevent varicose veins and even reverse chronic disease such as kidney stone, heart disease all which are believed to be one of the main cause by the inorganic calcium deposits in the body. The green leafy tops of the beets are among the healthiest plant, containing important nutrients like protein, zinc, phosphorus, etc and supply significant amount of vitamin A & C, calcium and iron. It will be a waste to throw them away. Researchers at Barts and The London School of Medicine have discovered that drinking just 500ml of beetroot juice a day can significantly reduce blood pressure.
Dr. Alexander Ferenczi at the Department for Internal Diseases (Csoma, Hungary) in the late 1950, was the first develop the therapy treatment by using nothing but raw red beets and recorded the amazing results of remissions in cancer patients. Decades later, his work would be republished in the Australian International Clinical Nutrition Review.
Main - Betalians (Betanins, Vulgaxanthins), Nitrates
Betalians (categorized as betanin and vulgaxanthin) are responsible for the red pigmentation, this help to relax mind and reduce oxidative stress. Oxidative stress contributes to increased homocysteine, which are linked to blood clot atherosclerosis, damaged red blood vessel, heart disease and strokes. It is also the best blood purifier, which clean the bloodstream to assist the liver detoxification and enhance the liver cells’ ability to boost the glutathione production. This neutralize the toxin, heavy metal and carcinogen in blood stream and make them water soluble so that they will be flushed through the urinary system. It is also responsible for increasing CD8 cells, in colon, which protect and destroy cancerous growth.
In 2011, a study conducted at University of Howard in Washington, published in the journal Anti-Cancer Agents in Medicinal Chemistry found that both doxorubicin (popular anti-cancer medicine used in drugs like Adriamycin) and red beetroot extracts (betanin) exhibited a chemopreventive effect in human breast and prostate cancer cell lines. A study based on the rats in the journal Amino Acids in January 2015 demonstrated that the betain supplementation regulate the lipid metabolism and prevent accumulation of fats in the liver.
Main role of nitrates in beetroot is to reduce hypertension and maintain blood pressure. A study conducted by researchers at the Baker Heart and Diabetes Institute (Melbourne) found that volunteers who consumed beet juice experienced a considerable reduction in blood pressure when compared to the control group. The lead researcher, Leah Coles attributed this result to the high concentration of dietary nitrates in beet juice. Our body convert nitrates into nitric acid in the blood, which relax and dilate blood vessel to normalize the blood flow and lower blood pressure. This lead to matrix of chain reactions involving the increased oxygen blood supply to heart, muscle and brain. HDL is increased while LDL & triglycerides are decreased. This promote healthy heart by reducing inflammatory pain for heart disease and hardened arteries. On the other hand, there are increased stamina, decrease oxygen intake and fatigue during the high intensity exercise. Dr Andrew Jones, head of Sport and Health Science at the University of Exter (England) successfully demonstrated significant improvement in high-intensity training with a group of sports rowing crew athletes. The study in Journal of Applied Physiology indicated that BR enhance cardiovascular health and exercise performance in young adult. The 2010 study conducted at Wake Forest University Blood had shown that beetroot increase the flow of blood to frontal lobes of brain in older people, may help in halting the progress of dementia and improve cognitive functioning.
Tips on choosing and storing
When buying fresh beetroot, always look for hard and firm with smooth skin. If it is soft, it is old. Leaves of beetroot must be green, moist and not wilted. Yellow and wilted leaves indicate that that beetroot has been around too long. Roots must be firm and unblemished. Damaged beetroot can be eaten but it will not store well. Smaller beetroots are usually sweeter than larger ones.
Juicing vs cooking
Betalains and carotenoids are not heat stable and they are easily destroyed during cooking. One may choose to steam beetroot under 15 minutes or roast less than 1 hour before eating. However it is the best to drink beetroot juice straight from raw beetroot because it has 10x more nutrient due to highly concentrated compound. Smaller beetroots are generally preferred for juicing/smoothie while the bigger ones are preferred for cooking/roasting.
Cautions
Avoid drinking beetroot if one has candida overgrowth due to high sugar content. Do not be alarm as it is perfectly normal if you are drinking excessive beetroot juices, which may cause your urine and/or stools to become red or deep pink colour. If you feel giddy or nauseous, it could be due to detoxification effect - remember beetroot is liver detoxification and the best blood purifier vegetable.
Fun and easy smoothie recipes - Beetroot-Banana
1 chilled beetroot (deskinned, remove stalks but include green top)
2 -3 frozen bananas
1/4 cup of non-dairy and non-soy chilled milk
Fun and easy juicing recipes - Beetroot-Parsley
1 chilled beetroot (deskinned, remove stalks but include green top)
Fresh parsley (about 10-15 stalks, include roots and stalks)
For more information and references.
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2348/2
https://www.youtube.com/watch?v=7B2p-LuMQBE
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2348/2
https://www.youtube.com/watch?v=7B2p-LuMQBE
