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Does a Beet a Day Keep Heart Disease Away?

The AHA! Team — Mon, 11 Nov 2024 06:45:17 +0000

Penn State via EurekAlert! – Beetroot juice promotes healthy circulation in postmenopausal women, according to a new study led by Penn State researchers UNIVERSITY PARK, Pa. — After women go through menopause, their risk of heart disease increases dramatically. To improve and support heart and blood vessel health among postmenopausal women, researchers at Penn State studied whether beetroot juice can improve how blood vessels function. Results published today (June 10) in Frontiers in Nutrition indicated that daily consumption of beetroot juice by postmenopausal women may improve blood vessel function enough to reduce future heart disease risk. Beetroot juice contains high levels of nitrate, which the body converts to nitric oxide. Nitric oxide helps blood vessels expand, making it easier for blood to flow through the circulatory system. The ability of nitric oxide to widen blood vessels is known to be particularly helpful during periods of limited blood flow and oxygen delivery, such as during a heart attack, according to the researchers. David Proctor, professor of kinesiology and physiology at Penn State, and Jocelyn Delgado Spicuzza, who earned her doctorate in integrative and biomedical physiology from Penn State in May, led an interdisciplinary team of researchers who tested how nitrate-rich beetroot juice impacted blood vessel health in 24 postmenopausal women in their 50s and 60s. “After menopause, women no longer produce estrogen, which helps maintain nitric oxide in the body,” said Delgado Spicuzza, first author of the research and current SAFE-T center research project manager. “This loss of nitric oxide production contributes to the substantial increase in heart disease risk for postmenopausal women. Foods that are rich in nitrate — especially beets — are being investigated as a natural, non-pharmaceutical way to protect the heart and blood vessels.” Nitrate is an approved food additive for some animal-based food products, such as processed meats. However, nitrate food additives and preservatives are strictly regulated due to their potential to cause cancer, according to Delgado Spicuzza. In contrast, plants like beets, spinach and lettuce naturally accumulate nitrate from the soil. These plant-based sources of nitrate have cardiovascular benefits because the human body can convert nitrates from plants to nitric oxide, which it cannot do with nitrate added to meats. In this study, participants had their vascular function tested at the Penn State Clinical Research Center and then consumed two 2.3-ounce bottles of beetroot juice as an initial dose, followed by one bottle every morning for a week. All participants consumed concentrated beetroot juice, with each serving providing as much nitrate as three large beets. A few weeks later, the participants drank beetroot juice with the nitrate removed. Neither the researchers nor the participants knew which juice was being consumed at the time of testing. A day after their last dose, participants returned for testing of their vascular function. The researchers compared how well blood vessels expanded for each woman when they were and were not consuming the nitrate-rich beetroot juice. The researchers used an ultrasound sensor to monitor how blood flowed through the brachial artery — which is in the upper arm and supplies blood to the hands — during a stress test in which blood flow was restricted in each participant’s forearm for five minutes. When the restriction was removed, researchers measured how blood flow changed in the brachial artery again. The results showed that consumption of nitrate-rich beetroot juice each day improved blood flow compared to when the participants drank nitrate-free beetroot juice. The researchers said that this level of improved blood-vessel function — if it could be maintained over the postmenopausal years — could significantly reduce the risk of heart disease. They said that long-term health benefits of beetroot juice have not been studied at this point, but the long-term benefits of nitrate-rich vegetables have been confirmed. Women may need to consume beetroot juice daily “Women may need to consume beetroot juice daily — or even more often — to experience all of the potential cardiovascular benefits,” Proctor said. “Still, this research shows that beetroot juice can be very useful in protecting blood vessel health of mid-life women during a period of accelerating heart disease risk.” This study included women considered early postmenopausal, or one to six years post-menopause, and late postmenopausal, six or more years post-menopause. Late postmenopausal women saw the same benefits as the early postmenopausal group. Delgado Spicuzza said the research team was particularly excited to find that beetroot juice improved blood vessel health for women who had gone through menopause years earlier. Some treatments for protecting cardiovascular health in postmenopausal women — like hormone therapy — are only safe during the first several years post-menopause. After that, hormone therapy can increase the risk of cancers and stroke. “Some clinicians are already recommending beetroot juice to men and women with high blood pressure,” Delgado Spicuzza said. “By providing a safe and effective way to improve blood vessel function, beets could help maintain cardiovascular health in postmenopausal women. When you consider that most women are postmenopausal for at least a third of their lives, you can begin to understand the potential significance of these results.” Some clinicians are already recommending beetroot juice to men and women with high blood pressure Delgado Spicuzza won the Mid-Atlantic American College of Sports Medicine 2023 Doctoral Student Investigator Award for her presentation on this research in fall of 2023. She said it is gratifying to see this research resonate with other researchers and especially with the women in the study, who seemed to embrace the potential of beetroot juice. “Several of the participants said that they intended to continue consuming beetroot juice after the study concluded,” she said. “There seems to be a real desire on the part of postmenopausal women to support their cardiovascular health without taking additional medications. In part, I believe beets can be a complimentary food to improve blood vessel health in millions of women as they age.” Jigar Gosalia, graduate student in kinesiology at Penn State; Mary Jane De Souza, distinguished professor of kinesiology and physiology at Penn State; Kristina Petersen, associate professor of nutritional sciences at Penn State; Michael Flanagan, doctor of family medicine at Penn State Health; Liezhou Zhong, postdoctoral research fellow in the School of Medical and Health Science at Edith Cowan University in Australia; Catherine Bondonno, senior research fellow in the School of Medical and Health Science at Edith Cowan University in Australia; Elmira Alipour, clinical research coordinator at Atrium Health Carolinas Medical Center; Daniel Kim-Shapiro, professor of physics and Harbert Family Distinguished Chair for Excellence in Teaching and Scholarship at Wake Forest University; and Yasina Somani, assistant professor of exercise physiology at the University of Leeds in the United Kingdom, all contributed to this research. The researchers said they are grateful to Cyndi Flanagan and Christa Oelhaf, nurses in the Clinical Research Center, for their contributions to this research. This research was funded by the National Institutes of Health and the Huck Endowment for Nutritional Research in Family and Community Medicine at Penn State College of Medicine and University Park. Journal Frontiers in Nutrition DOI 10.3389/fnut.2024.1359671 To read the original article click here.

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Don’t Ignore Beets’ Essential Health Benefits

The AHA! Team — Wed, 12 Jun 2024 04:31:08 +0000

Dena Schmidt via NaturalHealth365 – Beets may not be high on your list of favorite foods, but word about their health benefits and nutrition is spreading. For instance, a new study published in the European Respiratory Journal found that drinking beetroot juice can significantly lower blood pressure in COPD patients. Another study published in the Hypertension Journal showed that beet juice is as effective as medications for lowering blood pressure and (best of all) without negative side effects. In fact, drinking beet juice – as part of a nitrate-rich diet – has also been linked with increased blood flow to the brain and better cognitive performance, according to a study published in the journal Nitric Oxide. Why beets should be part of your diet From disease prevention to sports performance, the benefits of beets are more than you can imagine. Here are 9 of the most compelling benefits of beet nutrition: 1. Rich in fiber and key nutrients Fiber is linked with gut health and a feeling of satiety that lasts. Beets’ nutrition also includes vitamin C, potassium, folate, and manganese. And, because of their nutrient content – beets can help to support organ, nerve and bone health as well as the immune system. 2. Increased energy and stamina Beets are loaded with healthy carbohydrates for energy. Studies have shown that drinking beet juice prior to a workout can extend an exercise session by 16 percent. As nitrates are turned into nitric oxide, the body’s oxygen “cost” is reduced during physical activity. 3. Regulates blood pressure Beet juice is a potent and effective natural way to lower blood pressure. Just one glass of beet juice drops systolic blood pressure by around 4 to 5 points. This is likely due to its nitric oxide content – which naturally relaxes and dilates the blood vessels, improving the flow of blood and lowering pressure. 4. Reduces inflammation The nutrient betaine in beets is known for protecting proteins, enzymes, and cells from environmental stress. This, in turn, helps to reduce inflammation, improve vascular risk factors, protect internal organs, and enhance internal performance. Of course, reduced inflammation will also provide greater protection against many chronic illnesses, including cancer, heart disease, autoimmune disorders and dementia. 5. Detoxification Beets contain betalin pigments, which aid in detoxification. Broken-down toxins essentially bind to the molecules and can then be excreted. In this way, beets purify both the blood and the liver. 6. Improved cardiovascular health The high fiber content of beets helps balance cholesterol levels by lowering triglycerides and LDL cholesterol while increasing HDL cholesterol. This clears out the arteries and may help reduce the risk of heart attack, stroke, atherosclerosis, and other heart issues. 7. Reduced cancer risk The phytonutrients that give beets and other produce their deep color are associated with antioxidant and anticancer benefits. In fact, research has shown that beetroot extract blocks tumor formation in numerous cancer types. 8. Respiratory issues The high content of vitamin C in beets also makes it effective in combating respiratory problems. It reduces the symptoms of asthma and also reduces the chances of lung issues, including cancer. 9. Eye health The beta-carotene, or vitamin A, in beets, also gives them a protective effect on the eyes. Eating beets lowers your risk of macular degeneration, eye strain, cataracts, and other eye diseases. Clearly, this unassuming root vegetable backs an incredible punch for good health. In addition to eating organic sliced beets and beet greens on salads and on sandwiches, consider also drinking beet juice regularly and mixing concentrated beet powder into smoothies. Sources for this article include: Ersjournals.com AHAJournals.org NIH.gov NIH.gov NIH.gov NIH.gov EurekaSelect.com To read the original article click here.

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Healthy, Homemade Roasted Beet Hummus Recipe

AHA Publisher — Thu, 12 Aug 2021 07:00:20 +0000

Dr. Josh Axe, DC, DNM, CN – There are so many variations of hummus out there nowadays, including my roasted beet hummus recipe, but it wasn’t always that way. Even just a few years ago, people were asking, “What is hummus?” It was still considered an exotic dip or something that you’d eat at a Middle Eastern restaurant but probably couldn’t get your hands on in the store. My, how things change. Hummus is one of the most popular dips out there now, with tons of brands and flavors available. Like with most foods, though, I prefer making my own hummus recipe. While I always enjoy a good classic recipe, sometimes you need to mix things up a bit in the kitchen! Enter beet hummus. Key Ingredients Hummus has its roots in Middle Eastern cultures, where it’s served at nearly every meal. It’s usually made from chickpeas and tahini, making it a veggie-friendly dip that’s perfect for spreading on bread, eating with veggies or just enjoy on its own. The beauty of hummus is because it’s such a basic recipe, it’s simple to jazz things up according to your family’s tastes. Extra garlic? Sure. Spicy harissa? Yum! Beet hummus, however, is not one you often see in supermarket refrigerators, so I’m extra excited to bring you this homemade hummus recipe. What is beet hummus made of, and is beet hummus good for you? Beets are a terrific source of vitamins and minerals. They’re especially high in disease-fighting antioxidants and have anti-inflammatory properties. They lend a gorgeous hue to this hummus, too, but more importantly, eating a wide range of fruits and veggies exposes you to a ton of healthy nutrients. If you constantly eat the same vegetables, you miss out on what other, oft-overlooked foods (like beets!), have to offer. I love this beet hummus recipe because it’s an easy way to add this vegetable into my diet. (For this important vegetable that unfortunately has been genetically modified, make sure you get organic beets.) Because it’s still made with protein-rich chickpeas, too, you have a vegan beet dip that’s easy to make and delicious to eat. How to Make Beet Hummus Let’s make this hummus dip! Start by preheating the oven to 400 degrees Fahrenheit. Place the sliced beets on a baking tray that’s been lined with parchment paper. Roast the beets for half hour or until they’re fork tender. This will make them easier to whip into hummus, while also adding a ton of flavor. Next, add the rest of the ingredients to the food processor, and blend on high. One of the benefits of hummus is that it’s full of protein because of the chickpeas. It’s also loaded with fiber to keep you feeling satiated. Tahini, or grounded sesame seeds, is also heart-healthy and loaded with “good” fats. The lemon adds a nice, fresh zing. Once the beet hummus has been blended, season it with sea salt and pepper to taste. I love how colorful this beet hummus is! Top it off with sesame seeds, and serve with freshly chopped veggies. This roasted beet hummus recipe makes an excellent appetizer or snack. Enjoy! Healthy, Homemade Roasted Beet Hummus Recipe DESCRIPTION Hummus is one of the most popular dips out there. If you’re looking to make your own healthy version with a twist, try my beet hummus recipe. INGREDIENTS 2 large beets, washed and sliced one 15-ounce can chickpeas, drained and rinsed 2.5 tablespoons tahini 2 cloves garlic, smashed juice of 1 lemon sea salt and pepper to taste INSTRUCTIONS Preheat oven to 400 F. Place the beets on a baking sheet lined with parchment paper. Roast for 30 minutes or until fork tender. Add all ingredients to a food processor, and blend on high until well-combined. Serve with freshly chopped veggies. To read the original article click here.

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Discover the Cancer-Fighting Benefits of Beet Juice

AHA Publisher — Fri, 30 Jul 2021 07:00:38 +0000

Abby Campbell via NaturalHealth365 – Did you know that the benefits of beet juice include fighting cancer? In fact, beetroots have been used as a treatment for cancer in Europe for centuries. The modern interest in using beetroot as a treatment for cancer started in the 1920s when two German doctors named Farberse and Schoenenberger used beetroot to treat cancer patients. In the early 1930s, a Hungarian professor carried out experiments to show that beetroots improved the health of cancer patients. So How Does Beet Juice Help Kill Cancer Cells? Beet juice helps to detoxify and protect our cells with much-needed (easily absorbed) nutrients and oxygen. Even athletes are beginning to understand the importance of nutrient-dense liquids by incorporating beet juice into their training routines for better physical performance. Some breakthrough studies have shown that the same characteristics in beets help athletes perform better – help cancer patients reverse their condition. The link between oxygen and cancer is well known, and beets can increase oxygen, within the blood, by 400 percent while helping to eliminate waste products. The Ferenczi’s Effect is named after the man who discovered a tumor-inhibiting effect of a flavonoid (betazyane) in beets – which proved that beets could increase oxygen intake within the cells while protecting the levels of vitamin C – another great anti-cancer nutrient. One of the antitumor effects of beetroot juice is explained by its high iron content, designed to regenerate red blood corpuscles that supply cancer cells with more oxygen. This higher oxygen content improves cellular respiration – which helps to kill cancer cells. Beets are considered one of the best cleansing foods. Their main accomplishment is to detoxify the kidneys, liver, and lymph system while promoting the regeneration of new (healthy) cells. Building Up Your Health With Beet Juice Beet juice improves the function of many systems in the body, and by doing this, the body can prevent and reverse many health conditions – including cancer. In addition, beet juice prevents and treats anemia; it improves lymphatic circulation, supports liver function, and helps get rid of fatigue issues. Beets are an excellent source of calcium, iron, vitamins A and C, folic acid, manganese, potassium, and betaine, giving beetroots their purple color. The main function of betaine is to reduce the concentrations of homocysteine in the body. A high homocysteine level is thought to cause atherosclerosis and osteoporosis while harming the blood vessels. Remember, when your homocysteine levels are too high – your risk for disease is higher due to increased cellular inflammation. In addition, high levels of homocysteine contribute to the rising rates of heart disease, stroke, dementia, and peripheral vascular disease. In contrast, high levels are often found in breast and colon cancer patients. Betaine helps the liver and kidneys recycle the amino acid methionine to maintain the body’s store of SAM-e, which is used in the body for cellular growth and repair. Both of these are necessary for keeping the cells dividing in a healthy manner. SAM-e is involved in the biosynthesis of several hormones and neurotransmitters that affect mood. Studies have shown that the elderly who suffer from osteoarthritis, depression, and liver disorders usually have low levels of SAM-e. Betaine also helps the liver process fat preventing the accumulation of fat in the liver. A fatty liver keeps the liver from functioning as it should. And, as we all know, the liver is our first line of defense against cancer, and it has to be functioning properly to prevent and help reverse any cancerous condition. If You Want to Eliminate the Threat of Cancer, Change Your Bio-Terrain With all the cutting-edge nutrients out there, science has proven (beyond a shadow of a doubt) that beet juice is a powerful promoter of optimal health. It has the ability to promote longevity at the cellular level. With its cardiovascular and immune protective benefits – beet juice delivers invaluable benefits for those that consume it. Don’t let Western medicine brainwash you into believing your only choice is surgery, chemotherapy, and radiation. A world of science proves that a healthy mindset, nutrient-dense foods, and a strong immune system are the best ways to defeat cancer. Keep in mind; beetroot is such a powerful detoxifier that it is advised not to drink it straight but mix it with other juices to soften its effect. Beet, carrot, apple is a delicious way to get started. Naturally, it’s always smart to work with a trusted healthcare provider when dealing with cancer. If you want to learn more about the joys of juicing – I suggest you look up the work of Linda Kordich Loveday. Linda has been teaching people about the value of juicing for decades and is a true gift to the world. Sources for this article include: NIH.gov CancerFightingStrategies.com ScienceDaily.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Drinking This Nitrate-Rich Juice Offers POWERFUL Benefits to People With Heart Failure

AHA Publisher — Tue, 01 Jun 2021 07:00:56 +0000

Lori Alton via NaturalHealth365 – Heart disease, a condition in which the heart can’t pump enough blood to meet the body’s demands, currently affects 5.7 million people in the United States, with roughly 550,000 new cases diagnosed each year. Unfortunately, heart failure – often triggered by coronary artery disease and ischemic heart disease – features a high mortality rate. The ability to undertake medically supervised, appropriate physical activity is key to the survival of heart failure patients, especially in the early stages. But shortness of breath and fatigue – classic symptoms of the condition – can make exercise difficult. And this is where a particular nitrate-rich juice comes in. A study from researchers at Indiana University suggested that dietary nitrates from beet juice could improve the ability of heart failure patients to exercise. CATCH 22 – While Heart Failure Symptoms Make Exercise Difficult, Inactivity Worsens Survival Rate Not only is inactivity a major risk factor for heart failure, but it has been shown in studies to worsen the survival rate once the condition has developed. In one study, only 25 percent of heart failure patients with a sedentary lifestyle were still alive two and a half years after being admitted to the hospital – compared with 75 percent of physically active patients. Scientists report that medically supervised regular activity that provokes mild-to-moderate shortness of breath can improve quality of life, increase functional capacity, promote endothelial function and reduce the production of pro-inflammatory cytokines in heart patients. Most important of all, it reduces both hospitalizations and deaths. Nitrate-Rich Juice Enhances Exercise Capability of Heart Failure Patients and Elite Athletes Alike Noting that heart failure patients exhibit lower exercise efficiency, shortness of breath, and diminished peak oxygen uptake (VO peak) during exercise, researchers wanted to see if dietary nitrates from beet juice could help. Nitrates, found in great supply in beetroot and beet juice, are converted during exercise into beneficial nitric oxide. Earlier studies had shown that nitrates improve muscle contractile function and physical performance. In the double-blind, placebo-controlled study published in Journal of Cardiac Failure, the team found that beet juice supplementation caused significant increases in exercise duration, peak power, and peak oxygen uptake in heart failure patients. As a result, the participants could exercise longer without becoming fatigued. The scientists concluded that dietary nitrates could be a valuable means of enhancing exercise capability in patients with heart failure. But Wait, There Is More! Heart Failure Patients Can Also Expect Increased Muscle Power From Beet Juice, According to Study In research conducted at Washington University School of Medicine in St. Louis, MO., and published in Circulation: Heart Failure, scientists built upon earlier research showing that dietary nitrates improve muscle performance for elite athletes. To conduct the study, researchers gave heart failure patients either beet juice or a placebo version – identical, except that the nitrates had been removed. Those who had received the “live” beet juice showed a 13 percent increase in muscle power over those who received the nitrate-depleted juice. Particularly, power increased in the muscles that extend the knee, which obviously has great relevance to walking and running. The researchers compared the “magnitude of improvement” in the heart failure patients to that of patients who had performed two to three months of resistance training – a remarkable result. Lead study author Dr. Linda R. Peterson, associate professor of medicine at the Washington University School of Medicine, commented that many everyday activities in life – even those as simple as climbing stairs or getting in and out of a bathtub – are “power-based.” The goal, she said, is to make people more powerful. In addition to benefiting the quality of life, power is an important indication of how well patients will do when battling health conditions such as heart failure or cancer. Beet Juice May Help Prevent Life-Threatening Chronic Diseases Increased exercise capacity is not the only gift of beet juice to the heart. The increased production of nitric oxide helps dilate blood vessels and combats high blood pressure, a risk factor for heart attacks, heart failure, and stroke. One study showed that drinking 250 ml (about eight ounces) of nitrate-rich beet juice a day significantly lowered blood pressure, leading the researchers to advise eating high-nitrate vegetables as a low-cost way to help treat hypertension. (Of course, never reduce or eliminate prescribed medication unless advised to do so by your doctor). Beets may also help fight type 2 diabetes with their content of alpha-lipoic acid. This powerful antioxidant has been shown to increase insulin sensitivity and lower blood sugar. In addition, beets contain natural plant pigments known as betalains, which can disrupt potentially cancer-causing mutations of cell DNA. While more study is needed, researchers are intrigued by betalains’ potential for acting against cancer. If you choose to get your beets in the form of the cooked root vegetable rather than the juice, you will be benefiting from a hefty 3.81 grams of fiber per cup. Dietary fiber has been shown in numerous studies to help prevent colon cancer. Clearly, it is not just heart failure patients that may be helped by beet juice. Older individuals without heart failure could benefit – along with the rest of the general population, many of whom don’t take in enough nutrient-rich, antioxidant-laden healthy fare. By the way, other promising natural interventions for heart failure include hawthorn, CoQ10, and fish oil. Naturally, check with your doctor before supplementing. Whether you are a heart disease patient, an athlete in training, or just someone looking to improve their health, it looks like lifting a glass (of nitrate-rich beet juice) is a wise move. Sources for this article include: ScienceDaily.com MedicalNewsToday.com LifeExtension.com MedicalNewsToday.com To read the original article click here. For more articles from NaturalHealth365 click here.

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NEW Study: Loading Up on THESE Vegetables Increases Muscle Strength, Even Without Exercise

AHA Publisher — Fri, 16 Apr 2021 07:49:31 +0000

Lori Alton via NaturalHealth365 – Who would have thought that the zany cartoons we grew up with could contain accurate nutritional information? Viewers of a certain age might remember “Popeye the Sailor Man,” who gobbled cans of spinach whenever he needed a boost of muscular power to fight the villainous Bluto. As it turns out, Popeye’s strategy was surprisingly sound. In a study published just last week in The Journal of Nutrition, researchers found that eating one cup a day of green leafy vegetables significantly boosts muscle function. And, as it turns out, muscle function is good for a lot more than beating up cartoon bullies – it is strongly associated with health and well-being, supports bone strength, and leads to a decreased risk of falls with aging (an important benefit for a graying population). Let’s take a look at the power of “green leafies” to enhance physical function. Nitrate-Rich Vegetables Improve Muscular Strength – Even Without the Benefit of Exercise The 12-year study, conducted by researchers at Edith Cowan University in Perth, involved 3,759 Australians who participated in the Australian Diabetes, Obesity and Lifestyle Study. The scientists found that people who consumed a diet high in nitrate-rich vegetables had 11 percent better muscle function in their lower limbs and demonstrated 2.6 kg more knee extension strength – when compared to those with the lowest dietary intake. The team also recorded faster walking speeds for the high-nitrate group. The volunteers’ average nitrate intake was 65 mg a day, with over 81 percent of the total derived from vegetables. Intriguingly, diets high in nitrate-rich vegetables seemed to reinforce muscle strength independent of any physical exercise. (Still, the scientists were quick to advise weight training and regular exercise as well). According to study leader Dr. Marc Sim of ECU’s Institute for Nutrition, less than one in ten Australians eat the recommended five to six servings of vegetables a day. “At least one of the servings should be leafy greens, to benefit the muscular and cardiovascular system,” Sim noted. He added supplements are not as effective as the vegetables themselves. Beets – although they technically aren’t leafy greens – are the vegetables richest in nitrates, followed by arugula, spinach, and kale. Chard, cabbage, leeks, and broccoli are also good sources. But Wait, There Is More! Muscles Aren’t the Only Part of the Body Benefiting from Nitrate-Rich Veggies It isn’t just muscles that benefit from veggies. Other studies have linked nitrate-rich vegetables with cardiovascular health. In an animal study conducted at ECU, rats exposed to carcinogens had less oxidation of fats in the liver, and a smaller decline in antioxidant enzymes. In fact, pretreatment with beet juice tripled the activity of an antioxidant known as superoxide dismutase, while also benefiting heart health by reducing blood pressure. In an impressive study published in the Journal of Applied Physiology, participants with peripheral artery disease who received daily beet juice could walk 18 percent longer before experiencing pain from claudication. And, a crossover study involving competitive cyclists compared the effects of standard beet juice with nitrate-depleted beet juice. Researchers noted an increase in power output and performance during both 4 K and 16.1 K events with the nitrate-rich beet juice. The scientists praised beet juice as a “relatively simple approach for treating … exercise intolerance.” Another enthused researcher described beet juice as a “natural low-cost approach for the treatment of cardiovascular disease.” Nitrates and Nitrites – Friends or Foes? Researchers credit nitrates in the vegetables with the ability to improve health – but these compounds are a double-edged sword that can be both harmful and helpful. Nitrates occur naturally in the human body – as well as in fruits and vegetables. They are also added to processed meats to prevent spoilage and browning. Nitrates can be converted by the body into nitrites, with one of two results. On the one hand, nitrites can boost the production of blood pressure-lowering nitric oxide. However, they can also turn into harmful nitrosamines, particularly when exposed to high heat and combined with protein. Fortunately, in the case of leafy greens, their high content of antioxidant vitamin C prevents nitrosamines from forming, thereby preserving the healthful effects of nitrates. Cruciferous Vegetables and Leafy Greens Also Protect Against Vascular Calcification A study published in 2020 in the British Journal of Nutrition found that higher consumption of cruciferous vegetables, such as broccoli and arugula, is associated with less extensive blood vessel damage in older women. The women had lower odds of developing excessive calcium deposits in the aorta – thereby enjoying a reduced risk of heart attack and stroke. In fact, women who consumed over 45 grams of cruciferous vegetables a day – such as half a cup of raw cabbage or a quarter cup of steamed broccoli – had a remarkable 46 percent lower risk of calcium build-up. The scientists speculated that the vegetables’ content of vitamin K – which helps to keep calcium out of the arteries and in the bones – contributed to the benefits. Note: Many natural health experts will tell you that it’s only vitamin K2 – commonly found in fermented foods like, natto – has the ability to reduce the build up of calcium inside soft tissues of the body. Leafy Greens Are “High-Ringers” for Essential Vitamins, Minerals, and Antioxidant Carotenoids Leafy greens are generally considered “superfoods,” a title they richly deserve. Rich in vitamins A, C, E, and K, leafy greens also contain carotenoids – natural plant pigments with disease-fighting properties. In addition to heart-healthy nitrates, leafy greens are a good source of folate, a form of vitamin B which helps protect against cancer and strokes. Finally, healthy amounts of the essential minerals iron, magnesium, potassium, and calcium round out the roster of important micronutrients in greens. High in fiber, low in calories – and with a low glycemic index to boot – leafy greens seem custom-designed to promote health and wellness. For maximum benefit, opt for organic greens. In addition to their obvious utility in mixed salads, you can add leafy greens to wraps, soups, stews, and omelets. You can also sautee them with lemon and garlic, spice them up with cayenne pepper, or nibble on raw leaves coated with olive oil and balsamic vinegar. However you prepare or enjoy them, leafy greens and brilliant red beets offer up a bonanza of health benefits. It turns out: the scrappy sailor, Popeye, was right all along. Sources for this article include: ScienceDaily.com LifeExtension.com USDA.gov ECU.edu.au Healthline.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Top 12 Winter Vegetables to Eat & Grow (+ Benefits & Recipes)

AHA Publisher — Mon, 18 Jan 2021 08:00:47 +0000

Jillian Levy, CHHC via Dr. Axe – Eating seasonally benefits not only local farmers and the environment, but also the quality of your overall diet. For example, the Seasonal Food Guide tells us, “Seasonal food is fresher, tastier and more nutritious than food consumed out of season.” That means consuming fall and winter vegetables and fruit in the cold months and eating spring and summer fruit and vegetables in the warm months. So when the weather gets cold and the local outdoor markets tend to shut down, what vegetables grow in the winter? Examples of cold-weather crops that can usually be grown successfully even when it’s frigid outside include: broccoli Brussels sprouts endive cabbage beets celeriac These are rich in nutrients, including vitamins C, A and K, plus fiber, that support a healthy gut and immune system during the coldest months of the year. Using these veggies, you can make healthy and hearty recipes like crockpot soups, mashed potatoes, or roasted winter vegetables with herbs and olive oil. Read on to find out more about the best vegetables to purchase and grow during the winter, plus specific reasons why they make healthy additions to your diet. What Are Winter Vegetables? Winter vegetables are those that can grow even when the weather is very cold outside, including when there’s a frost. The benefit of opting to eat produce during the time of the year when it’s in season, including during the winter, include: Purchasing locally grown foods helps support local farms. It helps maintain farmland and open spaces in your community and benefits the overall ecosystem (especially if organically/sustainability grown). Locally grown and distributed food generates jobs in your area. The produce does not require long distances for transport, which has environmental benefits. The food tends to be more nutritious since it’s fresher, plus it usually tastes better. Some types are considered root vegetables because they grow below the ground. Many of these veggies (such as carrots, potatoes and beets) are higher in starch and sugar than other varieties of veggies, but this actually helps them thrive in cold climates. Some winter veggies actually develop a higher starch/sugar content when temps drop in order to help them withstand frost, which contributes to a delicious flavor (yet another reason to eat seasonally!). Not all winter produce falls into the root vegetable category. Cruciferous veggies also grow in the winter, such as broccoli, kale, Brussel sprouts, cauliflower and cabbage. Here are some of the more well-known vegetables that grow throughout the colder months of the year: Broccoli Kale Brussel sprouts Cauliflower Endive Cabbage Beets Celeriac Fennel Jerusalem artichokes Carrots Parsnips Radicchio Chicory Escarole Frisee lettuce Kohlrabi Leeks Shallots Rutabaga Turnips Radishes Garlic Winter squash varieties (including acorn, butternut, delicata, spaghetti and kabocha squash) Top 12 Healthiest Winter Vegetables What makes some winter vegetables excellent additions to your diet? Here are some of the benefits associated with our top 12 picks for winter vegetables: 1. Jerusalem Artichokes Jerusalem artichokes (also called sunchokes) are a great source of prebiotics, including inulin, which help feed healthy probiotic bacteria in the gut. They are also high in essential minerals like potassium, iron and copper. 2. Broccoli Broccoli is high in fiber, cancer-fighting compounds like glucosinolates, antioxidants such as carotenoids, chlorophyll, vitamins E and K, essential minerals, phenolic compounds, and more. 3. Kale Kale is packed with flavonoid antioxidants, including quercetin and kaempferol; plus vitamins A, C and K; B vitamins; calcium; copper; manganese; potassium; and magnesium. 4. Brussels Sprouts Not only do Brussels sprouts taste great when roasted, but they are full of antioxidants that help fight cancer, fiber, calcium, potassium, folate, vitamin C and vitamin K. 5. Cauliflower Cauliflower makes an excellent substitute for potatoes in low-carb recipes and is high in essential vitamins, carotenoids, fiber, soluble sugars, minerals like folate and potassium, and phenolic compounds. Various antioxidants found in cauliflower — including beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin and kaempferol — can help reduce oxidative stress in the body. 6. Escarole Like other dark greens, escarole is low in calories but high in fiber, vitamin C, vitamin A, calcium, vitamin K and iron. It’s also a great source of several antioxidants and polyphenols, including caffeic acid, vitamin C and flavonols, which promote healthy aging. 7. Cabbage All varieties of cabbage are low in calories but high in filling fiber (including insoluble fiber, which supports digestive health), as well as vitamin C, vitamin K, manganese and antioxidants, such as anthocyanins. 8. Beets Beets are unique because they’re one of the best dietary sources of nitrates, which help promote healthy blood flow and blood pressure. They are also a great source of fiber, folate, manganese, potassium, iron and vitamin C, not to mention protective compounds including betanin and vulgaxanthin, which fight inflammation. 9. Carrots Adding carrots to your diet is a smart way to up your intake of vitamin A/beta-carotene, which supports healthy skin and vision/eye health. Carrots are also high in antioxidants, including lutein and zeaxanthin, which further support healthy aging and fight free radical damage, as well as vitamin K, potassium, thiamine, niacin and fiber. 10. Fennel Fennel is a veggie known for promoting digestive health thanks to the presence of unique compounds that give this veggie anti-inflammatory, antimicrobial, antiviral, anti-tumor and antispasmodic properties. Fennel bulb contains a number of disease-fighting phenolic compounds, including bioflavonoids, phenolic acids, tannins, coumarins and hydroxycinnamic acids, as well as potassium, vitamins C and A, and B vitamins. 11. Winter Squash Nutritionally, winter squash has many things in common with sweet potatoes, including being high in vitamin A (alpha-carotene and beta-carotene), vitamin C, vitamin B6, magnesium, fiber, antioxidant and anti-inflammatory compounds, and polysaccharide carbohydrates. 12. Chicory Chicory root is most often used to make herbal tea that has digestive-soothing effects. It can make a great replacement for coffee and helps regulate loss of appetite, upset stomach, constipation and bloating. It’s also high in fiber and acts as a prebiotic — plus it supplies manganese and B vitamins. How to Add Them to Your Diet Looking for simple ways to add more fall and winter vegetables to your meals? Several ideas include: Making roasted winter vegetables simply by roasting them in a 400 degree oven for about 30 minutes with olive oil, salt and pepper Making vegetable soup or stews Fixing up “faux potatoes” using turnips or cauliflower Incorporating cruciferous veggies like broccoli and cauliflower into grain-free “pizza” crusts Adding chopped veggies like carrots, kale, shallots and leeks into homemade veggie burgers or omelets Stuffing winter squash with quinoa or other whole grains Adding raw kale to smoothies Making winter salads with leafy greens and roasted veggies Sauteeing greens with garlic and olive oil Give these healthy winter vegetable recipes a try: Creamy Broccoli Soup Recipe Raw Superfood Carrot Salad Recipe Roasted Brussels Sprouts with Apples & Pecans Recipe Spicy Kale Chips Recipe Roasted Beets Recipe with Balsamic Rosemary Glaze How to Grow Looking for a list of winter vegetables to grow in your own garden? Some of the easiest veggies to grow in home gardens throughout the coldest months of the year (usually November through March in the Northern Hemisphere) include: carrots turnips cabbage kale onions/shallots garlic squash Here are tips for sustaining a successful veggie garden throughout the winter: According to Savvy Gardening, “The key to a successful winter harvest is to know the right vegetables to grow in winter and pair them with the right season extenders. That means growing cold tolerant crops in structures like cold frames, mini hoop tunnels, greenhouses, or polytunnels.” Start with just a few crops and a cold frame or mini hoop tunnel. Some also like to add a layer of polyethylene film, fabric or flannel on top for extra protection in very cold climates. Most vegetables to grow in winter are planted from mid-summer to early autumn. Those that are less tolerant of the cold should be picked by December, while others can last longer. If you’re looking for veggies with a long growing season, try onions, shallots and garlic, which are simple to grow nearly year-round. Carrots, parsnips and beets are all good to grow in the cold since they grow underground and benefit from a layer of protection. Mulch and fabric can also be placed on top of the soil to keep it insulated. These veggies do best when planted in late summer. Try creating a garden bed for greens using cold frames and tunnels, including spinach, escarole, kale and Swiss chard, which can be sowed in early autumn and will keep producing tender young leaves throughout the winter. If you have a greenhouse you can also experiment with many other greens during the winter, including mustard greens, lambs lettuce, arugula, mache, and “Asian greens” such as pak choi, tatsoi and mizuna. Winter squashes grow best in areas where it’s not very cold in the winter. The seeds are planted right in the ground, such as in rows or hills, or placed into aged manure or dug deep into the ground. They need a lot of space and water to thrive and have a long growing season. They are usually planted in late summer. Risks and Side Effects Although most people can benefit from adding a variety of winter vegetables to their diets, those with certain medical conditions may have to limit or avoid some varieties due to the presence of certain types of carbohydrates or minerals. For example, people who are sensitive to FODMAPs may need to limit the amount of cruciferous veggies they consume, and those with kidney-related issues may need to watch their potassium intake from root veggies due to the effects on kidney function, especially if they take medications to control their blood pressure. Some winter veggies, such as beets and squash, are also a bit higher in carbs and sugar compared to non-starchy veggies, so they may need to be eaten in only small amounts if someone is closely watching blood glucose levels or following a low-carb diet or keto diet. Conclusion Winter vegetables are those that grow in the cold months of the year, usually from November through March. Some of the most popular types include cruciferous veggies like broccoli and Brussels sprouts, greens like escarole and kale, beets, onions, carrots, fennel, and winter squash. Depending on the specific kind, benefits of adding these veggies to your diet include supplying you with vitamins C, A and K for immune support; potassium and magnesium; fiber; prebiotics; and various antioxidants. Some ideas for preparing them at home include making roasted vegetables, veggie soup and stews, omelets, veggie burgers, stir-fries, and “faux potatoes.” Eating seasonally also benefits local farmers, and the produce is usually fresher, tastier and more nutritious than food consumed out of season. To read the original article click here. For more articles from Dr. Axe click here.

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Roasted Beet Salad Recipe

AHA Publisher — Thu, 12 Nov 2020 08:00:02 +0000

Dr. Josh Axe, DC, DMN, CNS – Beets are some of the healthiest vegetables around, and that’s why I incorporate this roasted beet salad recipe into my meal rotation. Did you know that the benefits of beets include being high in antioxidants, reducing disease-causing inflammation, detoxing the blood and even reduce high blood pressure? But perhaps the most surprising fact about beets is how few people know what to do with them. Whether you’re someone who routinely skips beets when purchasing produce or have already embraced them into your diet, you will love this roasted beet salad. While it takes an hour from start to finish, there’s very little hands-on time required — and this roasted beet and goat cheese salad just might turn you into a beet fanatic! Key Ingredients This roasted beet salad with goat cheese recipe is chock-full of healthy ingredients — including the dressing. Here are the main players that make this beet goat cheese salad shine: Beets: Beets are incredibly nutrient-dense, which is why they’re the star of this show. High in fiber, folate, manganese, potassium, vitamin C, magnesium, iron, copper and more, beets have been studied for their ability to relieve inflammation, promote heart health, aid detoxification, boost brain function, support digestion, enhance athletic performance and even aid weight loss. Goat Cheese: A great supporting actor in this beet and goat cheese salad is, of course, the goat cheese. It’s a great healthy fat source that also provides a host of protein, probiotics and calcium, making it a healthier choice than many varieties of cow cheese. Pear: Pear nutrition provides a good amount of fiber and vitamin C, and like beets, pears are good for the heart, weight, digestive system, bones and immunity. Honey: Along with heart-healthy olive oil and balsamic vinegar, honey helps make up the base of the salad dressing in this roasted beet salad recipe. Honey, particularly raw honey, is a true superfood that benefits just about every part and every function of the body. Of course, the almonds, onions and orange juice/zest only add to the nutrition of this beet and goat cheese salad. How to Make a Roasted Beet Salad Let’s start by preheating the oven to and wrapping up the beets in thick aluminum foil. Make it easier to pull them out later by placing the wrapped beets on a baking pan. When the oven is nice and toasty, slide the beets in and let the oven work its magic for the next hour or so. Once the beets are tender, pull them out. Give them some time to cool off, then peel and cube them. Look at that color! While the beets are returning to a temperature at which you can handle them without scalding yourself, whisk together your dressing, with the orange juice, honey, vinegar, orange zest, mustard and oil. Then add in some nutritious onion, pear and cubed beets. You’re almost there! Divvy up the salad among four plates (or take an extra helping). Top each portion with goat cheese and heart-healthy almonds. Now that is a salad! I love how fancy this salad looks but also how easy it is to whip up for lunch or a light dinner. It’s a great way to introduce a new veggie to your family’s menu. You could even add grilled chicken or fish to make this more hearty. Roasted Beet Salad Recipe DESCRIPTION Whether you’re someone who routinely skips beets or already eat them, you will love this roasted beet salad. INGREDIENTS 3 medium beets with tops trimmed to 1” ¼ cup fresh orange juice 2 teaspoons honey 2 teaspoons balsamic vinegar 1 teaspoon grated orange zest 1 teaspoon Dijon mustard ½ teaspoon extra virgin olive oil 1 pear, cored and sliced ½ cup thinly sliced onion ¼ cup crumbled goat cheese 2 tablespoons sliced almonds, toasted salt and pepper INSTRUCTIONS Preheat oven to 400 degrees Fahrenheit. Wrap beets tightly in heavy-duty foil. Roast beets until tender, 50 to 60 minutes. Cool, peel and cut into cubes. In a large bowl, whisk together orange juice, honey, vinegar, orange zest, mustard and olive oil. Season with salt and pepper to taste. Add pear, onion and roasted beets and toss to coat. Divide salad evenly among 4 plates and serve topped with cheese and almonds. NUTRITION Serving Size: 1 salad Calories: 165 Sugar: 14.2g Sodium: 124mg Fat: 7.3g Saturated Fat: 3.7g Unsaturated Fat: 3.6g Trans Fat: 0g Carbohydrates: 20.3g Fiber: 3.8g Protein: 6.4g Cholesterol: 15mg To read the original article click here. For more articles from Dr. Axe click here.

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5 Ways to Add Beets to Your Keto Diet & 5 Reasons You Should

AHA Publisher — Sat, 22 Aug 2020 07:00:30 +0000

Dr. Don Colbert – Do you shy away from beets on your low-carb keto diet? While they may be a high-carb vegetable, they offer a lot of great nutrition. In fact, they support whole-body health from your brain to your toes. And while you may have to limit your portion, you can add beets to your keto diet and reap many health benefits. Beets do have more carbohydrates than many vegetables. Specifically, they contain 4 grams of net carbs in just 1/4 cup of beets. In addition to these carbs, they are overflowing with antioxidants, phytochemicals, detox nutrients, anti-inflammatories, and more. They are a surprisingly healthy option on Keto Zone. Here’s how to add beets, and why you should. 5 Ways to Add Beets 1. Simple Oven-Roasted Beets: Add Them to Salads and Low-Carb Sandwiches One of the simplest ways to add beets is to oven-roast and add them to other foods. They are easy to roast and can be kept in the refrigerator for several days. To oven-roast beets, first, heat the oven to 400°F. While the oven is heating, cut off the leafy tops of the beets close to the bulb. You can reserve the beet greens for another purpose like a salad. Scrub the beets thoroughly. Place each beet on a sheet of aluminum foil and wrap it. Place each wrapped beet on a baking sheet and roast for 50-60 minutes. They are done when a fork slides easily to the center of the beet. The cooking time is flexible as small beets will cook more quickly than large beets. Allow the beets to cool. Use the aluminum foil or a paper towel to crap the skin away; if well-cooked it should peel away easily. Time-Saving Tips: You don’t have to roast beets to enjoy them. They are delicious when sliced thin and added to salads, burgers, or other foods raw. Many stores now carry ready-to-eat roasted beets. You can usually find them near the salad greens. 2. Roasted Beet Hummus Beet hummus is a delicious way to add beets to your diet! You can dip celery into it, add it to low-carb bread and sandwiches, and more. To make amazing Keto Zone Roasted Beet Hummus, follow our recipe here. You’ll make a delicious condiment with just45 calories, 2 grams of fat, 4 grams net carbs, 1 gram protein per 1/4 cup. 3. Turn-Up-The-Beet Smoothie Any Keto Smoothie can get a boost in nutrition with just a small amount of beets added. You can add raw or roasted beets to your favorite smoothie for an high-antioxidant punch. What’s more, it’s fine to eat the peel as long as it’s well-scrubbed. Just leave it on, and throw 1/2 a beet into your blender with your smoothie. 4. Avocado Beet Fat Bomb Want even more out of your mid-afternoon fat bomb? Add a slice or two of beets. Try 1/4 an avocado, sliced flat. Add 1-2 thin slices of beets, either raw or roasted. Top with another 1/4 medium avocado slice. Add one tablespoon of goat cheese on top if desired. It’s delicious and highly nutritious. Each fat bomb serving is 177, 18 grams fat, 3.5 grams net carbs (12 grams carbs, 8.5 grams fiber), 2.5 grams protein, 86% fat! 5. Red Supremefood Beets are one of the nutrition stars of Divine Health Red Supremefood. This organic fruit and vegetable powder packs in high-antioxidants foods like beets, with only 3 grams of net carbs per serving. It’s an easy way to add beets every day on Keto Zone. You can add Red Supremefood to water, smoothies, dips, and more. 5 Reasons to Add Beets It’s easy to add beets every day with our 5 options above, and even easier to stay motivated when you learn of the health benefits. Beets have a lot to offer including: 1. Loads of Betanins Betanins are the main phytochemicals in beets. They are responsible for that beautiful red hue and are potent in nutrition with three main health-supporting actions (1, 2). Betanins: Are strong antioxidants that fight free radicals Reduce inflammatory reactions in the body Support the detoxification of the cells Amazingly, they also support the production and work of glutathione. Glutathione is a powerful antioxidant our cells make to fight free radicals and oxidative stress. 2. Optimization of Blood Sugars This high-carb vegetable supports optimal blood sugars! In fact, beets are a great source of phytochemicals that actually regulate glucose and insulin in humans. A recent study found that approximately 1/2 cup beetroot juice significantly lowered blood sugars in participants with diabetes when consumed after a meal (3). 3. Gut, Eye, and Brain Health Make sure to save the beet greens and use them in salads. Why? They are a great source of both zeaxanthin and lutein. These powerful carotenoids fight oxidative stress to support eye health and brain health. What’s more, both the greens and the bulbs contain fiber for gut health. Beets fibers are both soluble and insoluble. The soluble fibers are pectins. These pectins provide special benefits to our digestive tract and cardiovascular systems. 4. Support for Healthy Blood Pressure Speaking of the cardiovascular system, beets support healthy blood pressure. How? Their natural nitrates dilate blood vessels to allow blood to flow through with less pressure build-up. In fact, some studies have found that beets significantly lowered blood pressure, by up to 4–10 mmHg, over a period of only a few hours (4) after consumption. The effect appears to be the largest for systolic blood pressure. And, the effect may also be stronger for raw beets than cooked beets (5). Healthy blood flow and pressure supported by beets can contribute to whole-body health, through every system (6). 5. Natural Energizer Beets contain a variety of minerals that support healthy blood and energy (7). Two minerals, in particular, copper and iron are notable. In addition, beets contain natural nitrates. These nitrates are converted to nitric oxides in the body which dilates blood vessels. When blood vessels are dilated, blood pressure improves, more oxygen is circulated throughout the body, and more oxygen and nutrients are delivered to the muscles. This may improve energy and athletic performance (8). What About Red Urine and Stools? Ever eaten beets and then noticed reddish urine or stools afterward? Don’t be alarmed! About 5-15% of adults in the U.S. are estimated to experience beeturia, urine that is red or pink, after eating beets. Avoid Beets if You Are Prone to Kidney Stones For most people, beets are a great food choice for health. However, if you are prone to kidney stones, it’s wise to limit high-oxalate foods like beets. Bottom Line While eating in the Keto Zone, you can add beets in small portions to add a lot of antioxidants and nutrition! The easiest way to do so consistently is likely with Divine Health Red Supremefood. You can also roast beets, eat them raw, add them to smoothies, make hummus, or boost your fat bomb. Try these options today! To read the original article click here. For more articles from Dr. Axe click here.

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