Lots of nutrients in just a few calories

1. Red beets belong to the Chenopodiaceous family. Their history dates back to ancient times, and the earliest signs of their cultivation were in the Mediterranean region about 4,000 years ago. From there they were likely transported to Babylon and by the 9th century AD, they had made their way into Chinese culture and cuisine. They have long been associated with sexuality and have been used as an aphrodisiac for thousands of years.

1. Beets are often added as an ingredient in salads, soups and in pickles and are also used as a natural coloring agent. Although beets are available all year round, they are still considered a seasonal vegetable. In addition to being used as a real food item, beets are also valuable as a source of sucrose, making them a viable substitute for tropical sugar cane. They are therefore often used to make refined sugar.

2. Beets are often added as an ingredient in salads, soups and pickles and are also used as a natural coloring agent. Although beets are available all year round, they are still considered a seasonal vegetable. In addition to being used as a real food item, beets are also valuable as a source of sucrose, making them a viable substitute for tropical sugar cane. They are therefore often used to make refined sugar.

1. Beets have an impressive nutritional profile.

1. They are low in calories and contain many valuable vitamins and minerals. In fact, they contain a little bit of almost all the vitamins and minerals you need.

1. Here is an overview of the nutrients in a 100 gram serving of cooked beets:

1. Beets also contain inorganic nitrates and pigments, both of which are plant compounds that provide a number of health benefits.

1. Check out some of the most discussed health benefits of beets here.

Lowers blood pressure

1. Not sure if the sun rises every twenty-four hours, but at least our blood pressure is rising.

1. At least for most of us. Especially with a job that demands the utmost from us. What can you do then? Simply eat beetroot.

2. At least for most of us. Especially with a job that demands the utmost from us. What can you do then? Simply eat beets.

1. Want to know the link between beetroot and blood pressure? One study found that beetroot juice can lower blood pressure in four weeks. According to experts, this is due to the presence of nitrates, which the body converts into nitric oxide. And during that process, the blood vessels expand.

2. Want to know the relationship between beetroot and blood pressure? One study found that beetroot juice can lower blood pressure in four weeks. According to experts, this is due to the presence of nitrates, which the body converts into nitric oxide. And during that process, the blood vessels expand.

1. Regular consumption of beetroot juice can also prolong these beneficial effects. So if you don't know what to snack on while watching your favorite TV series at night, now you know. Consuming as much as 250ml of beet juice per day can be more effective than most antihypertensive drugs. Anyway, check with your doctor before making this change.

2. Regular consumption of beetroot juice can also prolong these beneficial effects. So if you don't know what to snack on while watching your favorite TV series at night, now you know. Consuming up to 250ml of beet juice per day can be more effective than most antihypertensive drugs. Anyway, check with your doctor before making this change.

1. Another study had similar findings - inorganic supplementation with nitrate and beet juice helped lower blood pressure. This may be helpful for people at risk of cardiovascular disease.

Good for the heart

1. Basically the same as the above point applies here. The nitrates in beets lower blood pressure, thus reducing the risk of heart disease and strokes.

2. Basically the same applies here as above point. The nitrates in beets lower blood pressure, thus reducing the risk of heart disease and strokes.

1. According to one study, just a week of regular dosing of beetroot juice can dramatically improve endurance and blood pressure in elderly people at risk of heart failure.

1. Another US study has shown that ingestion of beet juice prevents myocardial infarction (the obstruction of blood flow to the tissue in the heart).

1. Beetroot also improves oxygen delivery to working skeletal muscles, according to one report. When the working skeletal muscles don't get enough oxygen, their function is disrupted and the ability to move your arms or legs decreases. This results in reduced physical activity, which can eventually lead to heart disease.

2. According to one report, beetroot also improves oxygen delivery to working skeletal muscles. When the working skeletal muscles do not get enough oxygen, their functioning is disrupted and the ability to move your arms or legs decreases. This results in reduced physical activity, which can eventually lead to heart disease.

Helps to prevent cancer

1. Beetroot extract may prevent breast cancer and cancer of the prostate. This can be attributed to the presence of betanin (a form of betalain) in beetroot.

1. Another study conducted by the Howard University of Washington found that beetroot intake also prevented the development of lung and skin cancer.

1. Beet juice, along with carrot extract, has been shown to aid in the treatment of leukemia. Numerous studies have supported the anti-cancer and chemopreventive properties of beets.

1. Another French study found that betanin could significantly reduce the proliferation of cancer cells.

Good for the liver

1. The presence of calcium, betaine, B vitamins, iron and antioxidants makes beets one of the best foods for the liver. Beets also thin the bile, allowing it to flow easily through the liver and small intestine and improving liver health.

1. The betaine in beets also helps the liver to remove toxins. The fiber in beets removes the toxins that have accumulated in the liver and keeps them from re-entering the body.

1. The liver also contains zinc and copper and both can protect the liver cells from oxidative stress.

1. And according to a Polish study, beetroot can also protect the liver against oxidative damage.

Increases energy levels

1. Studies have shown that beets make the muscles more energy-efficient, which improves endurance. One of these studies was conducted among men aged 19 to 38 who had to ride exercise bikes. Drinking about half a liter of beet juice a day allowed them to cycle 16 percent longer without getting exhausted.

1. And again this is thanks to the nitrates. Scientists believe that the nitrates in beetroot also help improve blood flow and cell and hormone signaling. All of this plays a role in increasing energy levels.

1. Beetroot has also been shown to reduce the use of adenosine triphosphate in the muscles, which is the body's main source of energy. This saves energy and helps one to stay active longer.

1. According to another study, eating beetroot gave runners a modest lead of an average of 41 seconds on a lap of 5 kilometers over others who did not. The reason for this is beetroot's ability to improve the oxygen-carrying capacity of the blood. It also decreases the amount of oxygen the muscles need to perform optimally.

1. Another study showed how beetroot improved the performance of female kayak athletes internationally. The athletes had been given two 70-milliliter beet drinks two hours before the trials and could notice a marked change.

1. Beets can also reduce the amount of oxygen used during exercise. In studies conducted on exercise rats, it was found that supplementation with beet juice could improve blood flow to the limbs. This vegetable can also improve exercise performance in individuals suffering from peripheral artery disease.

Combats inflammation

1. The generous amounts of folic acid, fiber and betalains they contain make beets one of the best anti-inflammatory foods on the planet.

1. According to an Iranian study, beetroot, especially in its juice form, was effective in the treatment of inflammation. Another Egyptian study found that beetroot extract could treat inflammation in the kidneys.

Promotes brain health

1. Beets are known to improve the neuroplasticity of the brain by promoting oxygenation of the somatomotor cortex. This is the area of ​​the brain most commonly affected in the early stages of dementia.

1. In another study, when given beet juice (in addition to exercise), the brain connections of older hypertensive adults began to resemble those of younger adults.

1. As we have already read, the nitrates in beets are converted in our body into nitric oxide. This nitric oxide allows brain cells to communicate with each other, improving brain health. Nitrates also improve blood flow to the brain.

1. Beet juice has also been shown to prevent the development of Alzheimer's disease. According to certain studies, those who drank beet juice had healthier brains and improved cognitive functions.

1. According to another British study, dietary nitrate can improve cerebral blood flow, improving brain function.

Controls blood sugar

1. This has more to do with sugar beets. According to a study from Iceland, the fiber in sugar beets can reduce hyperglycemia.

1. And another UK study found that beet juice consumption (during or after lunch or dinner) could suppress postprandial glycemia.

Improves digestion

1. What are the benefits of eating beetroot regularly? It is like this. Regular consumption of sugar beets or beet products has been shown to improve digestion and the quality of the blood. And according to another study, white beet juice can help clear obstructions in the liver and spleen. Beetroot can also be useful in treating diseases related to the digestive system and blood.

1. In fact, red beets have a prominent place in history when it comes to belly health. Romans were already eating beets to treat constipation and other related ailments.

1. Being rich in fiber, beets can help treat diverticulitis. Fiber also helps promote bowel movements and improves the overall health of the digestive system.

Reduces bad cholesterol

1. An animal study showed that rats fed beet extracts experienced a decrease in total cholesterol and an increase in good cholesterol. While more research is needed in this area, the study authors believe that the soluble fiber in beets is responsible for these beneficial properties.

1. Beetroot is also one of those few foods that is low in calories and contains no cholesterol.

Benefits during pregnancy

1. A study has shown that beets are particularly beneficial for pregnant women because of their nitrate supplementation. However, more research is still needed on this topic.

1. Beets are also rich in folic acid, which is a very good reason for pregnant women to include them in their diet. This is because folic acid helps prevent neural tube defects in the baby.

Helps treat anemia

1. We all know that iron deficiency causes anemia. Research has shown that beets are rich in iron and that the absorption of iron from beetroot is better than that from other vegetables.

1. According to a report from the University of Maryland Medical Center, beets are also rich in iron and may help fight anemia. The folic acid in beets also helps against the development of anemia.

Improves sexual health

1. Beetroot has been used as an aphrodisiac since Roman times. Beets contain good amounts of boron, which is a mineral directly related to the production of sex hormones. Beets also have a relaxing effect. The betaine in beets relaxes your mind and the tryptophan contributes to happiness, both of which can help put you in the mood.

1. According to a study from Saudi Arabia, beet juice can also help treat sexual weakness.

Promotes Stronger Bones and Teeth

1. Beets are rich in calcium and we all know that having strong bones and teeth without the mineral is impossible.

Helps with weight loss

1. Another feature that makes beets the ideal weight loss food is its natural sweetness. That's why you can replace your artificial sweetener with it. Because a diet with a lot of added sugar can result in weight gain, it is better to use beets.

1. Beetroot is rich in fiber, making it one of the best weight loss products. By the way, speaking of beet juice, some experts say that drinking juice is better because your body can better absorb nutrients from juice.

Increases antioxidant levels

1. This can be attributed to the presence of polyphenols and betalains - the compounds in beetroot that give it its antioxidant properties. According to one study, the betalain pigment in beets has powerful anti-inflammatory properties. These properties help treat oxidative stress and improve cognition.

1. And not only the red itself but also the beet greens are rich in antioxidants.

Has anti-aging properties

1. Beets contain vitamin A and carotenoids that can help you from within. They also contain a fair amount of lutein which is another powerful antioxidant. These antioxidants fight free radicals and can help fight wrinkles.

1. According to a Chinese study, sugar beet molasses has excellent antioxidant properties. The phenol content of sugar beet molasses exhibits anti-aging properties.

Improves skin health

1. What are the benefits of beets for the skin? Eating beetroot has been found to prevent the development of skin cancer. Beets also contain, as we have already discussed, vitamin A which maintains the mucous membranes of the healthy body and improves the health of the skin.

May help prevent osteoporosis

1. We have already seen that the nitrates in beets are converted in the body into nitric oxide. A Japanese study states that nitric oxide can help prevent certain lifestyle-related diseases and osteoporosis is one of them.

1. Another reason that beets are good for treating osteoporosis is the presence of silica. The body needs this mineral to be able to use calcium efficiently. A glass of beetroot juice every day can prevent osteoporosis and other related conditions (such as Osteogenesis imperfecta).

1. According to the University of Maryland Medical Center, betaine supplements help lower the levels of homocysteine ​​in the body. Excessive homocysteine ​​build-up may increase the risk of developing osteoporosis, especially in younger adults.

1. That is the list of health benefits of beetroot. But how can you enjoy the benefits even more? By taking the right kind of beet.

1. That is why one must be able to select beets well and also know how to store them.

1. Yes, you can certainly get a packet of good fresh beets from the supermarket, but the question is how do you distinguish the good from the bad?

1. It is better to buy your beetroot at the local market. Nice and fresh, organic, better for your health!

Choosing red beets

1. Choose only those beets that are small and firm and have a deep maroon color. They should also have flawless skin and clear leaves (with no signs of wilting). Also opt for hard and sturdy roots - this means the beets are fresh because they were recently picked. Avoid beets with spots or stains.

1. If a beet is large and has a hairy root, do not take this beet. The hairs are an indication of the roughness and age of the beet and you do not want this beet.

1. Your beets should be no more than 5 centimeters in diameter. A beet that is larger means that it will taste chewy and woody, especially in the middle. You don't want that either. Smaller beets are best. They are soft and delicious in taste.

How can you store red beets?

1. Once you get home, cut the leaves and 2 inches off the root. Otherwise, the leaves will take the moisture away from the root.

1. Keep the leaves separately in a plastic bag and use them within two days.

1. You can keep beets in the refrigerator just like any other vegetable - in a well-sealed plastic bag. If you do this, you can leave them in the fridge for at least 7 to 10 days.

1. Boiled or canned beets can also be kept refrigerated for up to a week.

1. Although there is no specific dosage, beetroot is usually dosed on the basis of the nitrate content. The ideal nitrate content is 6.4mg to 12.8mg nitrate per 1kg beetroot.

1. But other than this, there is no specific way to pinpoint the number of beets that could be harmful. To keep it simple - one serving (136 grams) of beets a day should be enough.

1. If you want to know the dosage of beetroot juice or powder, the packaging can help. As for beet juice - we've already discussed about 200ml to 250ml per day is enough.

1. This is pretty easy.

1. To get you started, I have a nice recipe for you here. A recipe that contains red beets.

1. Kohlrabi with leek and red beets

1. Red beets are truly Dutch. And do you know what is even more beautiful? There are so many variations with red beets: From warm main course to part of a fresh salad.

1. An ideal combination: Delicious and good for your health!

1. Foodfacts.mercola.com/beets.html

1. Www.livestrong.com/article/413049-why-are-beets-good-for-you/

1. Draxe.com/beet-benefits/