Written By Miranda Regalado
Continuing with our plan of eating healthier this year, the journey becomes colorful this week, thanks to beets. Beetroot, or Beta vulgaris, the taproot portion of the beet plant. Its effects are so powerful that veggie enthusiasts are advocating for its status as a “Superfood,” particularly highlighting beet juice.
Beets have been a dietary staple from the times of the Ancient Egyptians, to the Greeks and Romans. Originally, they were cultivated for their greens, but by the Roman era, the root was consumed as well. Low in calories yet rich in valuable vitamins and minerals, beets make for a nutritious meal. Their composition includes folate, manganese, copper, potassium, magnesium, vitamin C, B6, and iron, contributing to our growth, development, heart health, bone formation, brain function, and much more.
One of the most well-known and researched benefits of beets is their influence on blood pressure, attributed to their high concentration of natural chemicals called nitrates. Our bodies convert these compounds into nitric oxide, a molecule that dilates blood vessels and lowers blood pressure levels, aiding in the prevention of heart disease. Furthermore, these same nitrates have been shown to enhance athletic performance by stimulating our mitochondria, the powerhouses responsible for energy production in cells.
It’s important to note that these studies have focused on the consumption of raw beets and beet juice, which preserve the highest amount of nutrients. The findings are promising, indicating that beet juice can improve cycling performance and increase oxygen use by up to 20%. The recommendation is to consume it a few hours before physical activity, as the peak nitrate levels occur between two to three hours after ingestion.
There are countless recipes for incorporating beets into our diets. Experts suggest consuming them raw, particularly in juice form (1 small beetroot, 1 large apple, 2 celery stalks, 1 carrot, ½ a lemon, and ½ inch of peeled ginger). Although I’m not opposed to trying it, I prefer them in salad form (4 potatoes, 1 carrot, 2 to 3 small beets, green peas, and mayonnaise). After boiling the ingredients, it’s best to refrigerate the salad and enjoy it an hour later. Whichever way you choose to eat them, beets will bring color to your table and nutrition to your body.
