In closing out heart-health month, let’s spotlight the beautiful beetroot. She packs a nutritional punch offering many benefits for the heart and the whole body.
Heart & Blood
The heart of this glorious globe is nitrate, which (after the body converts it to nitric oxide) improves cardiovascular health and blood flow. Research has shown that Nitrate-rich beets relax and expand blood vessels, efficiently use oxygen, help lower blood pressure and improve exercise capacity. Great news if you need to walk that extra mile before tiring out.
Liver & Kidneys
Beets are one of the few vegetables containing red pigment betalains, which can support liver and kidney function. High in this antioxidant, studies have shown that beets stop abnormal cell growth, and significantly reduce cell damage. This is a big win for those who want to slow the aging process and, more importantly, avoid or manage chronic and degenerative diseases.
Gut & Colon
With almost 4 grams of fiber per serving, this red root aids in digestion and supports healthy bowel movements. Beet pectin also promotes the growth of good bacteria in your gut - these are the good soldiers protecting your immune system against inflammation and disease.
You just can’t “beet” the benefits of this tasty taproot. Grilled, steamed, or even raw, the versatile veggie can be enjoyed in a variety of ways. My favorite is simply diced and roasted in a 400° oven for 10 minutes. Serve leftovers atop salad greens. Yummers!
No matter how you slice this non-starchy vegetable, your heart will “beet” happily. And as with anything - moderation is key. Eat too many of these beauties and you might end up with kidney stones due to their high level of oxalates.
BONUS TIP: Choose whole beetroots with the leafy greens still attached. You’ll get two veggies in one. Those lovely tops are a great source of immune-boosting chlorophyll and Vitamins A & C.
As a National Board Certified Health & Wellness Coach and an ACE certified Nutrition Specialist, I’ve helped hundreds of clients improve their cardiovascular health and manage other chronic conditions. The humble, but mighty beet offers one of many options to consider on your wellness journey.
Even if you’re not into beets, there are numerous paths to wellness. Consider working with a National Board Certified Health & Wellness Coach to help you find your way.
Note: Information in this article is based on the latest published research, but is not a substitute for professional medical care. Always talk to a qualified healthcare provider regarding any medical condition before making any lifestyle changes.