Everyone has food preferences. Some eat just about everything, while others are very picky and won’t even try foods they “don’t like.” Some are hesitant to try anything new.
Sometimes, you might say you don’t like a particular food because your parents didn’t, so you might not have been introduced to it until later in life. You might have eaten something as a child and liked it but then didn’t eat it again for decades. You may need to learn to enjoy it again, as eating is a learning process. Try exciting your sense of smell with a sniff or your taste with just a smidge on the tongue. You may be drawn to its appearance on your plate, the various ways you can prepare it, or the different sauces and seasonings you might use.
Beets (beta vulgaris), love them or despise them, provide some truly amazing health benefits.
A staple food found in ancient civilizations like Babylon, Greece, and Rome. We have evidence that they were cultivated in areas of North Africa as far back as 4,000 years ago. Beet leaves and stalks were first utilized for culinary purposes, while its roots were used for medicinal purposes. During the 16th to the 19th century, beets began to spread around the world. Like potatoes, onions, and turnips, the beet was viewed as a common crop grown and harvested when more sophisticated foods and meat were unavailable. It eventually found its way to America with the colonists.
These deep-red root vegetables abound in nutrients, antioxidants, vitamins, and minerals that are incredibly beneficial for human health. One of the reasons it is so good for the human body is that it contains varying amounts of nearly all the vitamins and minerals the body needs. It is particularly rich in certain essential nutrients like folate, manganese, copper, magnesium, potassium, and iron.
Folate, a B vitamin, is particularly needed to produce red and white blood cells in bone marrow, DNA, and RNA throughout the human lifespan, but especially during periods of growth like pregnancy, infancy, and adolescence. The beet is an outstanding vegetable for the heart, as it contains nearly all the vitamins and minerals necessary to support a strong and healthy heart. It may also lower the risk of Alzheimer’s disease.
Beets are also high in antioxidants, which fight the free radicals that can damage cells, the heart, and even DNA. They are high in nitrates, which are converted to nitric oxide gas in the body, one of the most critical items for blood vessel health, promoting better and easier blood flow and lessening the heart’s workload.
A researcher from the UK states: “Research has proven that a daily inorganic nitrate dose can be as effective as medical intervention in reducing blood pressure, and the best part is we can get it from beetroot … .” (From the 8 Fantastic Health Benefits of Beets.)
This same increase in blood flow that helps the heart also benefits the brain. Decreased blood flow to the brain often precedes cognitive decline and may contribute to dementia and Alzheimer’s disease. Therefore, improved blood flow to the brain may help delay or prevent these issues. Some studies have shown that beetroot juice has a positive impact on the frontal lobe of the brain, where our working memory, judgment, decision-making, and man’s higher power (his will) are located. Beet juice has the potential to increase neuroplasticity. This enables us to learn new skills and to change and adapt throughout our lives. Adding beet juice to our diet would be beneficial.
Inflammation is a common factor in most, if not all, diseases, including heart disease, cancer, liver disease, stroke, diabetes, arthritis, and more. Beets naturally combat inflammation in the body through the potent pigmented compounds called betalains. Animal studies have confirmed that beets combat both chronic inflammation and the oxidative stress associated with free radicals. Additionally, another study found that beets reduce the pain and discomfort commonly associated with osteoarthritis.
In addition to your heart and brain benefiting from the nitrate influence on circulation, the efficiency of the mitochondria is also beneficial. Our mitochondria are the primary source of energy produced by our cells. The improved circulation helps deliver more oxygen to the muscles. This dual benefit enhances both the endurance and performance of athletes.
Beets are also beneficial for eye health. It, and especially the leaves and stems, are high in beta-carotene, lutein, and lycopene. Beta-carotene is an essential nutrient that can be converted into Vitamin A. Vitamin A, the workhorse of vitamins, is essential for healthy eyesight. Lycopene may help reduce the risk of age-related macular degeneration and cataracts. Lutein helps protect your retina and lens from light damage and UV rays that can potentially cause macular degeneration. As with the other organs we have mentioned, eye health is supported by the circulation improvements that nitric oxide provides.
Regarding bone loss, calcium is not the only mineral needed for healthy bones. Magnesium plays a critical role in preventing bone loss. Vitamin C produces collagen that helps maintain healthy bones and cartilage. Antioxidant-rich foods, such as beets, offer a protective health benefit for all organ systems. Reducing the effects of free radicals that damage many things can increase longevity, improve vitality regardless of age, and reduce the risk of cancer.
Beets are high in fiber. Fiber improves bowel function, creates a healthier microbiome, helps you feel fuller, better controls blood sugar levels, and reduces cholesterol. Each of these benefits can be achieved through pharmaceutical methods, but why use pharmaceuticals when all you need is a glass of beet juice regularly or to thinly slice a beet and season it with olive oil and herbs?
Like many fruits and vegetables, the beet’s maximum benefits are obtained by eating them raw-in salads and coleslaw. Blend them with yogurt, fresh garlic, or humus to make a healthy and colorful dip. While beet juice is nutritious on its own, adding it with the juice of other vegetables, such as carrots and celery, makes an even more nourishing drink. Beets can also be roasted, steamed, pickled, and used in soups such as borscht. The leaves and stems, which are even more nutritious, can be cooked like you would spinach or kale.
So, if you like beets, eat them more often. If you don’t like them or haven’t really tried them, give them a chance. Remember 12 tries to decide, for your health.
Did You Know?
It takes 10-12 tries to decide if you like something or not.
Sources: Try and Try at Least 12 Times – Your Kid’s Table; 8 Fantastic Health Benefits of Beets – The Art of Anti-Aging; 8 Health Benefits of Beets—Plus Ideas for How to Eat More of Them; 9 Impressive Health Benefits of Beets; 12 of the Best Foods for Your Heart Health