Why You Should Add Beets to Your Diet Today

Beet Your Way to a Healthier You: Amazing Benefits of Beets

MIAMI ENVY MAGAZINE – Beets are a root vegetable that is packed with nutrition and health benefits. Whether you enjoy them raw, cooked, or blended into a smoothie, beets are a versatile food that should be included in your diet. In this article, we will explore the many benefits of beets, from their rich nutrient content to their potential health benefits and even their use in beauty routines.

Nutrient-Rich Superfood

Beets are a nutrient-rich superfood that is low in calories and high in vitamins, minerals, and fiber. They are an excellent source of folate, potassium, and vitamin C. Additionally, beets contain compounds like betaine and nitrates that have been linked to improved cardiovascular health.

Cardiovascular Health

Studies have shown that consuming beets or beet juice may help lower blood pressure, reduce inflammation, and improve blood flow. The high levels of nitrates found in beets can help increase nitric oxide levels in the body, which can help improve blood flow and oxygen delivery to tissues.

Improved Digestion

Beets are also high in fiber, which can help improve digestion and reduce the risk of constipation. The fiber in beets can also help regulate blood sugar levels, making them a great food for those with diabetes.

Weight Loss

Beets are low in calories and high in fiber, making them an excellent food for those looking to lose weight. The fiber in beets can help you feel full for longer periods, reducing the likelihood of overeating or snacking between meals.

Don’t Beet Around the Bush: Why You Should Incorporate Beets into Your Meals

Testimonials

“I started eating beets regularly, and I noticed a significant improvement in my digestion and overall gut health. I also lost a few pounds, and my skin looks brighter and more radiant.” – Sarah, 32

“Beets have been a game-changer for me. As someone with high blood pressure, I’ve noticed a significant decrease in my blood pressure readings since adding beets to my diet.” – Mike, 45

Beauty Benefits

Beets are not only beneficial for your health, but they can also be used in your beauty routine. The high levels of antioxidants in beets can help reduce inflammation and protect your skin from damage. Additionally, the betalain pigments found in beets can help promote healthy, glowing skin.

Healthy Beet Recipes

Roasted Beet Salad:

• 3 medium-sized beets, peeled and diced
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste
• 2 cups mixed greens
• 1/4 cup crumbled goat cheese
• 1/4 cup chopped walnuts

1. Preheat oven to 375 degrees F.
2. Toss beets with olive oil, balsamic vinegar, salt, and pepper.
3. Roast for 30-35 minutes or until tender.
4. Let the beets cool.
5. In a bowl, mix beets, mixed greens, goat cheese, and chopped walnuts.
6. Serve and enjoy!

Beet Smoothie:

• 1 medium-sized beet, peeled and diced
• 1 cup almond milk
• 1 banana
• 1/2 cup frozen blueberries
• 1/4 cup Greek yogurt
• 1 tsp honey

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Serve and enjoy!

Did you know?

• Beets were first cultivated by the Romans and were used for medicinal purposes.
• The red pigment in beets comes from betalain, a powerful antioxidant

• Beets have been used traditionally to improve liver function and detoxification.
• Beets were also believed to have aphrodisiac properties in ancient times.
• The leaves of beets, also known as beet greens, are also edible and packed with nutrients.

Incorporating beets into your diet can provide numerous health benefits and add variety to your meals. Whether you prefer them roasted, blended into a smoothie, or in a salad, there are plenty of ways to enjoy this versatile vegetable. Be sure to consult with your doctor or nutritionist if you have any medical conditions or concerns before making any significant changes to your diet.

In conclusion, beets are a superfood that can provide numerous health benefits, from improved cardiovascular health to weight loss and improved digestion. They are also versatile and can be used in a variety of recipes or even in your beauty routine. Adding beets to your diet can be an easy and delicious way to support your overall health and well-being.

Healthy Beet Recipes:

Beet Hummus:

• 1 can of chickpeas, drained and rinsed
• 1 medium-sized beet, cooked and peeled
• 1 garlic clove, minced
• 2 tablespoons tahini
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

1. Add all ingredients to a food processor.
2. Blend until smooth.
3. Serve with pita chips or fresh veggies.

Beet and Feta Salad:

• 2 medium-sized beets, cooked and diced
• 2 cups arugula
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped walnuts
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste

1. Toss beets, arugula, feta cheese, and walnuts in a large bowl.
2. Drizzle with olive oil and balsamic vinegar.
3. Season with salt and pepper to taste.
4. Serve and enjoy!

Beauty Benefits:

Beet Face Mask:

• 1 medium-sized beet, cooked and peeled
• 2 tablespoons honey
• 1 tablespoon olive oil

1. Mash the cooked beet into a paste.
2. Add honey and olive oil and mix well.
3. Apply the mixture to your face and let it sit for 10-15 minutes.
4. Rinse with warm water.
5. Repeat once a week for best results.

Beet the Odds: How this Superfood Can Improve Your Health

Testimonials:

1. “I started incorporating beets into my diet after reading about their benefits for cardiovascular health. I noticed a significant improvement in my blood pressure and overall energy levels after just a few weeks of eating beets regularly.” – Emily, 45
2. “As someone who struggles with digestive issues, adding beets to my diet has been a game-changer. They are high in fiber and have helped regulate my digestion and reduce bloating.” – Sarah, 32
3. “I suffered from eczema for years and tried countless remedies without much success. After trying a beet face mask, I noticed a significant improvement in the appearance and texture of my skin. Now I use it regularly as part of my skincare routine.” – David, 28

Citations:

1. Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801-2822. https://doi.org/10.3390/nu7042801
2. Mirmiran, P., Bahadoran, Z., & Azizi, F. (2014). Functional foods-based diet as a novel dietary approach for management of type 2 diabetes and its complications: A review. World journal of diabetes, 5(3), 267-281. https://doi.org/10.4239/wjd.v5.i3.267
3. Bondonno, N. P., Liu, A. H., Croft, K. D., Ward, N. C., Shinde, S., Moodley, Y., … & Hodgson, J. M. (2015). Short-term effects of a high nitrate diet on nitrate metabolism in healthy individuals. Nutrients, 7(5), 3945-3955. https://doi.org/10.3390/nu7053945
4. Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Food sources of nitrates and nitrites: the physiologic context for potential health benefits. The American journal of clinical nutrition, 90(1), 1-10. https://doi.org/10.3945/ajcn.2008.27131
5. Jovanovski, E., Bosco, L., Khan, K., Au-Yeung, F., Ho, H., Zurbau, A., … & Jenkins, A. L. (2017). Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial. Nutritional Journal, 16(1), 1-8. https://doi.org/10.1186/s12937-017-0259-2