Did you know that beetroots actually decrease the risk of dementia? And that is not all! Include beets in your diet for incredible benefits and boost your longevity!
When looking to find the right kinds of foods and drinks to help you live a longer and healthier life, you should look at an ingredient with the most health benefits. According to numerous studies, beetroot juice is just that. From preventing cancers, lowering blood pressure, and even reducing the risk of dementia, beetroot juice packs a great punch and could be the answer to helping you boost longevity.
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By the way, beets have a quite colorful history.
The beet was initially cultivated around 2,000 BC in the Mediterranean region, which makes it a natural fit for a heart-healthy Mediterranean diet.
Historically, only beet greens were eaten. Roots were highly respected as medicine, not food. The ancient Greeks used beets to treat a wide range of ailments such as headaches, constipation, toothaches, wounds, and skin problems. In fact, beets were so highly valued that they were often used as an offering to the god Apollo.
Beets were considered an aphrodisiac in ancient Roman times. Modern scientists have discovered that beets absorb and store large amounts of boron, which is necessary for the creation of human sex hormones.
Ancient Assyrian texts show that beets grew in the legendary hanging gardens of Babylon in 800 BC.
The ancient Greek physician Hippocrates (460-370 BC) recommended beets for binding wounds, purifying the blood, and treating digestive problems. However, Albert Einstein famously hated beets.
The world’s heaviest beetroot weighed 23.4kg (51.48lb) and was grown by Ian Neale from Somerset in 2001.
How can you benefit by consuming beets?
Beetroots, or simply beets, are a functional food with huge health benefits. The nutrition facts for beets don’t lie. They are a powerhouse of vitamins, minerals, and other nutrients that are great for your health.
Eating beets that are rich in dietary nitrates may help improve blood vessel function and decrease inflammation, which may help prevent atherosclerosis. Inflammation in the blood vessels leads to decreased nitric oxide production. Beets are a rich source of nitrates, which your body converts to nitric oxide. Research has also found an association between dietary nitrate intake and a reduced risk of atherosclerosis-related death.
Just by including beets in your diet, you can significantly improve your chance to live a healthy life longer. How to do it is not a problem. There are so many various recipes to choose from!
The simplest way is to make beetroot juice. Beetroot juice is a natural multivitamin accompanied by a large amount of mineral content.
Beetroot juice is a natural multivitamin accompanied by a large amount of mineral content. It has been used since the Middle Ages as a treatment for ailments, particularly those relating to blood flow and digestion.
Studies show that drinking 2 cups of beetroot juice daily can lower your risk of peripheral artery disease.
- decrease your risk of dementia;
- support your heart, and a few glasses per week do the same as armfuls of supplements;
- improve your liver health;
- decrease your risk of developing cancer;
- reduce inflammation of any parts of the body;
- improve eyesight;
- prevent hair loss;
- boost hemoglobin;
- assist detoxification and weight loss;
- improve stamina;
- eliminate hypertension;
- manage blood glucose;
- protect from free radicals;
- help men with ED.
You can buy beet juice in a store or online. Any health food store should carry beet juice. But if it’s a smaller store, it may have juice blends rather than 100 percent beet juice.
The best way is to make it yourself by using a blender or a juicer.
If, for some reason, you cannot drink pure beet juice, there is also a recipe for beet kvass.
– When buying beets, make sure that they are not too large with thin skin and a short tail (root). The longer the root, the farther from the vegetable the water was, and this is not a very good indicator of its cultivation.
– If possible, buy beets with green leaves. They will not allow beet juice to leak out when cooking a vegetable, and leaves themselves can also be actively used for cooking, for example, pesto, soups, and salads.
– The most important thing is not to overcook the beets: do not digest or overcook. They then become brown and nasty. Cooking time depends on beet size and method of cooking. Just follow the recipe.
– In most cases, you should not peel it before cooking. If you remove the peel, juice will flow out of the beets. The vegetable will become pale and tasteless.
– To preserve the healing power of beets, remember the rule: do not heat the oven above 180 degrees (350 F) when baking beets. Otherwise, the most valuable substance is destroyed – betaine, which saves from obesity and liver problems, as well as vitamin C.
Be aware of limitations!
If you eat beets in large quantities, they can show their “side” effects – this root vegetable is a natural laxative.
Beets are not recommended for those who suffer from gastritis with high acidity, diabetes mellitus, or urolithiasis.
Raw beet juice can not be drunk by people with gout, arthritis, weak stomach, and low blood pressure.
Moreover, please note that beets are an allergen, so it is worth considering this, especially for nursing mothers.
Beet salad with prunes
Beet salad with prunes is an excellent tool for preventing iron deficiency and strengthening immunity in winter. Both beets and prunes have a delicate sweet taste and a laxative effect. So this salad will not only please gourmets but also normalize digestion.
- Wash beets thoroughly.
- Place in a pot with water and bring to a boil.
- Cook over low heat until beets become soft.
- Wash prunes, put them in a bowl, and pour boiling water. Leave to soften.
- Cool the cooked beets. Cut into small pieces.
- Clean walnuts from the shell and husks and chop slightly.
- Cut the prunes.
- Put all the ingredients together. Add salt and olive oil.
- To taste, you can add garlic. Mix well.
Beets with mushrooms
This dish from beets with mushrooms is very tasty, beneficial, and easy to make.
- 5 small or 2 large beetroots
- 1 onion
- 1-2 cloves of garlic
- 1 lb (500 g) of mushrooms (the white button, portobello, shiitakes, oysters, or maitakes)
- 1 carrot
- 4 tbsp of flour
- Salt – to taste
- Coriander – to taste
- Ground black pepper – to taste
Beets and carrots need to be cooked to softness. You can boil, steam, or bake them.
Grade them on a coarse grater.
Rinse the mushrooms well and cut them into small pieces.
Chop the onion and garlic, sauté them along with the mushrooms on the frying pan in olive oil.
Mix all the ingredients and add 1 tbsp of flour, coriander, salt, and pepper.
Form cutlets, bread them in flour, and fried in a frying pan with oil on both sides.
Place cutlets on a baking sheet and finish them in the oven at 350 F (180°C).
In 20-25 min your dish is ready. You can serve it with sour cream or greek yogurt.
Pesto from beet leaves
Beetroot leaves are often sent to the basket, but, in fact, they are not only edible, they also saturated with useful substances (especially vitamins C, A and K). The ancient Romans generally ate only beet tops, and the roots were left for medical and cosmetic purposes.
However, you need to use it quickly, as it fades very quickly.
Ingredients for 1/3 lb (150 g) pesto:
- 4 cloves of garlic, peeled
- 1 bunch of beet leaves, without the thick part of the stem
- 1/2 cup of walnuts
- grated Parmesan to taste
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup of extra virgin olive oil
- Place chopped garlic in a blender or food processor
- Add leaves, nuts, parmesan, salt, and pepper.
- Bring to the state of puree, pouring olive oil in the process.
- That’s it!
The Potential Benefits of Red Beetroot Supplementation in Health and Disease
Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases
If you don’t want to take the time to cook or juice beets, but want to benefit from their nutrients, SuperBeets supplements might be your option. SuperBeets is a supplement made by HumanN from beets that are dehydrated into crystals. The product has positive reviews but be aware of potential side effects.
Beet supplements have gained popularity in recent years for their ability to boost immunity, fight against free radical damage and inflammation, and increase energy levels. Best beet supplements of 2022 were ranked that will help you to make a choice.
What is next?
New recipes with beets and other superfoods will be added periodically. Be sure to check back!
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