Hate Beets? Learn How To Gain Better Cognitive, Cardiovascular And Athletic Performance By Erin Chamerlik, MS, MT(ASCP) for Natural Blaze
Beets are a healthy vegetable but how often do they appear on your plate? Let’s talk about what you are missing if you are not eating organic beets either fresh or prepared in a way to preserve the nutrients (not canned). In this article are solutions for those following a low-carb and ketogenic diet as well.
Beets leave health clues. They bleed!
If this clue leads you to believe that beets might be good for the cardiovascular system–you are right! If you start to ponder all the ways that healthy blood flow benefits the body, you might wonder if it is helpful for athletic performance, cognitive function and libido. Again, you are right!
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Beetroot is rich in vitamins, minerals, anthocyanin, betacyanin, phenolic compounds, flavonoids, vitamin C, and other biologically active components. Beets are unique because they contain powerful betalains. These compounds have antioxidant, anti-inflammatory, detoxification and anti-cancer properties. (1)
Betalains occur in two forms i.e. betacyanin (red-violet pigment) and betaxanthin (yellow-orange pigment). (2)
Betacyanins (a form of betalains in beets) are the reg pigments in beets and betanin (Beetroot Red) is the most common betacyanin. Betanin is an antioxidant and a scavenger of reactive oxygen species. It exhibits gene-regulatory activity. Betanin plays a role in detoxification and may induce phase II enzymes. Betanin has been shown to possibly prevent LDL oxidation and DNA damage. (3) (4)
The bioavailability of betalains from beetroot is low but may be enhanced by antioxidant metals such as selenium, which stabilizes betalains. (4)
Health Benefits of Betalains (5)
- Antiviral, antibacterial, antifungal and anti-protozoal activity.
- Anticancer properties.
- Improves ratio of HDL cholesterol to LDL cholesterol and lowers the level of oxidized LDL.
- Lowers blood glucose and body weight.
- Liver protective. Induces detoxification phase II enzyme.
- Improves mitochondrial function.
- Lowers blood pressure.
- Fights inflammation.
In addition to betalains in beetroot, beets are also recognized as a powerful health-promoting food due to presence of carotenoids (natural pigments with antioxidant properties) and nitrate (NO3–), which can enhance exercise performance by increasing nitric oxide production. (2) (6)
