Promote a Healthy Heart & Liver
Lower Blood Pressure
Increase Oxygenation & Nutrient Delivery to Tissues
Reduce Harmful Free Radicals
How to Beet Disease with this Superfood
Beets are hands down one of the healthiest foods you can juice. If you have not ever tried beet juice, now is the time to start. Beets were used by many ancient cultures not only as food but as medicine, a testimony to their potency. At first, beets were valued specifically for their leaves, which are loaded with nutritional and therapeutic value. However, now it is well known that beetroots themselves have much to offer.
In the same family as spinach and chard, beets contain vitamins, minerals, antioxidants and fiber. They are high in vitamins C and B6, folate, manganese, betaine and potassium. Similar the anthocyanins found in blueberries and strawberries, beets contain highly anti-inflammatory phytonutrients called Betalains. Both betanin and vulgaxanthin, are two of the highly researched betalains found in beets, which have been shown to have antioxidant, anti-inflammatory effects and hold detoxification properties.
Beets, like all vegetables, are contain nitrates. Nitrates are converted in the blood stream to promote the release of Nitric Oxide (NO2), the bodies master vasodilator, by the endothelial cells in your arteries. This vasodilator allows the expansion of your arterial walls, in turn reducing blood pressure and increasing the amount of oxygen and nutrients reaching the brain, muscles, organs and other tissues. Beets are known to contain up to 20 times more dietary nitrates than other vegetables.
In one study, researchers found that drinking just one glass of beet juice lowered systolic pressure by 4 to 5 points. In another study, participants who consumed beet juice for 4 weeks had a reduction in blood pressure, improvements in endothelial function, and reduced arterial stiffness.(2)
Nitric Oxide has also been known to support mitochondrial function, the “powerhouse” of the cell where ATP is created. For this reason, beets are known to be beneficial in aiding in muscular endurance as well as increasing running velocity.(3) Additionally, research has indicated that beets are a rich source of a mineral called Boron, that is directly linked to the production of sex hormones. Boron has also been directly related to inhibition of inflammatory biomarkers such as C-Reactive Protein as well as supporting bone health and wound healing.(4)
Anti-Inflammatory &
Anti-Oxidant Benefits
The root of all disease is inflammation. A pro-inflammatory state in bodily tissues predispose and prime the body for diseases such as arthritis, heart disease, obesity, diabetes, neurodegenerative diseases and cancer. Inflammation can be increased by consuming highly processed foods, as well as foods that contain:
• High amounts of Sugar, especially in the form of High-Fructose Corn Syrup
• Vegetable-Oil
• Fried Foods
• Refined Flour
• Dairy
• Artificial Sweeteners
• Artificial Additives
Betalains have become well researched for their antioxidant and radical
scavenging properties for protection against certain oxidative stress-related disorders.
(1)This makes them particularly useful when fighting fatty Liver diseases which is, in
most cases, elicited when oxidation of fatty acids in the liver result in free-radicals that
can cause damage to the cells and their DNA. One of the best juices for detoxifying
harmful free radicals from the liver is to consume beets in combination to a healthy
diet and lifestyle.
Additionally, elevated homocysteine levels in the blood have been linked to
cardiovascular disease and atherosclerosis. In a recent study, low doses of betaine
rich foods have been shown to decrease homocysteine levels in both men and women
over a 6 week period.(5) Indicating that betaine found in beet juice may be a
excellent way to ensure a lowered risk of cardiovascular disease and an overall
improvement in your heart and blood vessel function.
Lastly, raw beet juice has been linked to not only lowering blood pressure in
hypertensive patients (6) but other biomarkers in the blood such as:
Highly sensitivity- C Reactive Protein (marker used for systemic inflammation)
Tumor necrosis factor alpha (TNF-α) (marker used for systemic inflammation)
Interleukin-6 (a pro-inflammatory Cytokine)
So, if you are looking for a great way to increase your workout capacity, lower
your blood pressure, increase blood circulation and distribution of nutrients, reduce
the harmful effects of oxidation and inflammation in the body, , beet juice is a great way to get you started. You can not put a
price on good health. Begin your walk towards an optimally functioning brain, heart
and body today!
If you have any questions please feel free to reach out to Dr. Ryan Dawson for
a consultation on how to improve your quality of life and start making the changes
that will last a lifetime.
Disclaimer: Do not consume Beets if you are allergic. Other foods in the Chenopodiaceae (Chard and Spinach) family may put you at risk for allergic reaction as well. Consult physician prior to consumption if you have a history of hypersensitivity or anaphylaxis.
Sources:
1. Strack D, Vogt T, Schliemann W Recent advances in betalain research . Phytochemistry. (2003)
2. Kapil, Vikas, et al. "Dietary Nitrate Provides Sustained Blood Pressure Lowering in Hypertensive PatientsNovelty and Significance." Hypertension 65.2 (2015): 320-327.
3. Murphy, Margaret, et al. "Whole beetroot consumption acutely improves running performance." Journal of the Academy of Nutrition and Dietetics 112.4 (2012): 548-552.
4. Pizzorno, Lara. "Nothing boring about boron." Integrative Medicine 14.4 (2015): 35-48.
5. Olthof, Margreet R., et al. "Low dose betaine supplementation leads to immediate and long term lowering of plasma homocysteine in healthy men and women." The Journal of nutrition 133.12 (2003): 4135-4138.
6. Asgary, Sedigheh, et al. "Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: a randomized crossover pilot study." Journal of human hypertension 30.10 (2016): 627-632.
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